Chicken Tomato-Mushroom with Red Cabbage Salad



• 4 organic chicken breasts (whole)
• 1/2 organic red onion (diced large)
• 2 cups organic baby belly mushrooms (cut in half)
• 3 fresh garlic cloves (diced)
• I can organic diced tomato
• salt
• pepper
• dried parsley
• garlic powder
• olive oil
• 1/2 cup white wine (any of your choice)
• 1/2 head organic red cabbage (sliced thin)
• 2 organic large carrots (grated)


1. Heat oil in medium or large pan.
2. Add chicken breasts and spices to the pan, and cook through (careful not to overcook).
3. Remove chicken from pan, onto a cutting board and slice each breast into a little larger than bite-size pieces.
4. Then throw the chicken back in the pan and add the onions, mushrooms, white wine and tomato. Cook until the mushrooms have softened and onions are translucent.
5. Then serve and enjoy!

Salad: place red cabbage salad and grated carrots into a large bowl. Toss with olive oil salt pepper and balsamic vinaigrette.

Red cabbage has tons of health benefits….

One cup of chopped red cabbage has 28 calories, .1 gram of fat and 1 gram of protein. You’ll get 2 grams of dietary fiber, which is 5 percent of the recommended daily intake for men and 8 percent for women. Insoluble fiber from red cabbage prevents constipation, lowers the risk of developing diverticular disease and helps relieve the symptoms of some gastrointestinal conditions, such as irritable bowel syndrome.

Vitamin C
The best-known sources of vitamin C are citrus fruits, so it may be a surprise to learn that 1 cup of chopped red cabbage has 56 percent of the recommended daily intake of this important vitamin. As an antioxidant, vitamin C fights inflammation and protects cells from damage that leads to chronic health conditions, such as heart disease. Your body needs vitamin C to make collagen, which is the connective tissue that gives structure, strength and support to muscles, skin, bones and other tissues throughout the body. Collagen is also essential for the process of healing wounds. Vitamin C also strengthens the immune system by stimulating the production of white blood cells that fight invading bacteria and infections.

Eye Health
Vitamin A actually refers to more than one nutrient. Even though all the different forms of vitamin A contribute to healthy eyes and vision, they have different roles. One cup of red cabbage contains 33 percent of the recommended daily intake of vitamin A, but the total is delivered in three different forms: beta-carotene, lutein and zeaxanthin. Beta-carotene is converted into the form of vitamin A called retinol that’s used by cells in the eyes that detect light and convert it into nerve impulses. Lutein and zeaxanthin function as antioxidants that protect the retina and may help prevent age-related macular degeneration.

Vitamin K
It takes a series of chemical reactions to make blood clot. Seven proteins that participate in blood clotting depend on the presence of vitamin K to complete their part of process. Other vitamin-K-dependent proteins regulate bone mineralization. Long-term deficiency in vitamin K increases the risk of developing osteoporosis, atherosclerosis and cancer, according to research published in the April 2012 issue of “Food and Nutrition Research.” You’ll gain 28 percent of the recommended daily intake of vitamin K from 1 cup of chopped red cabbage.

Cancer Prevention
Red cabbage belongs to the cruciferous, or Brassica, family that includes broccoli, turnips and Brussels sprouts. Cruciferous vegetables are the only source of sulfur-containing compounds called glucosinolates that are responsible for their bitter flavor. Glucosinolates are digested into isothiocyanates that reduce inflammation and fight bacteria. The red pigment comes from a flavonoid, cyanidin, that functions as an antioxidant. Both cyanidin and the isothiocyanates prevent some types of cancer by stopping the growth of cancer cells, inhibiting enzymes that activate carcinogens and helping cells repair damage caused by carcinogens. In April 2012, Vanderbilt University Medical Center released research results showing that breast cancer survivors who ate more cruciferous vegetables reduced their risk of dying by 62 percent.




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