this recipe “Eat Better, Sleep Better” to Columbia University Excellence for Sleep and Circadian Research, the director of Marie-Pierre St-onge and Food Magazine Saveur, KAT CRADDOCK has been developed.
According to St-onge’s study, it shows this High fiber diet It can lead to a better sleep.
This recipe for Stu Reef for Creole Gumbo -style vegetables has traditionally made vegetarians for Lent. It is also a good way to use a vivid drawer full of green and fresh herbs.
The authors like to add some chicken sausages of chicken for protein and tryptophan, but if they prefer the feskata ryan options, they take out sausages, change chicken with mushrooms, vegetable broth, and put a plate with a steamed crab or lobster claw.
For vegan vegetarian options, replace sausages with temppe or spicy or smoked plant -based sausages.
One of these modifications that comes with brown rice creates a balanced sleep support meal. remain Keep it in the freezer well.
Chicken Andu and Green Spring Gumbo
Provide 4-6
Total time: 1 hour. 30 minutes.
ingredient:
2 tablespoons. olive oil
Three 21⁄2-Z. Chicken Andu Sausage, Thin Thin Thin Thinning Thin Thin Thin
2 tablespoons. Barrel flour
2 medium yellow onions, chopped
2 Digs of a group, trimmed and thinly sliced
2 celery stems, chopped chopped
1 Green bell pepper, sprinkle on your nose, sprinkle seeds and chopped finely.
2 bay leaves
Cosher Salt and freshly divided pepper
2 tsp. Garlic powder
2 tsp. Dried white flavor
1 tsp. Dried Oregano
1⁄2–1 tsp. Cayenne pepper (optional)
11⁄4 LB. Mixed vegetables and fresh herbs such as spinach, aru gira, color, kale, Swiss shard, broccoli Rabe, parsley, sealant
4 cups of chicken
3 cups of brown rice lemon wedge for serving
map:
Heat over the medium until the oil starts to sparkle in a large and heavy pot. Put the sausage and stir it occasionally until it is brown for 6-8 minutes. Use a slot spoon to move the sausage to the anti -heat resistance and make a reservation. Lower the heat to the middle, stir with oil remaining in the pot, cook and stir often until the mixture or luke smells for about 5 minutes. Put onions, green onions, celery, bell peppers and bay leaves, lightly seasoned with salt and black pepper, and frequently stirs and scratches the bottom of the pot until the onions are translucent for 12-14 minutes.
Stir garlic powder, white flavor, oregano and cayenne, you can wither before adding a little green at a time and adding more until it fits the pot. Stir chicken. Increase the heat to the medium height, boil the liquid completely, and then boil the heat with a low cover. Sometimes the broth becomes thicker and the green melts and sometimes stirs it, and with a light green color from light green, 30-45 minutes, 30-45 minutes (if you use hard vegetables such as collar, it will be slightly longer for cooking).
Stir and cover the reserved sausages and continue cooking for 15 minutes. Adjust the seasonings with more salt and black pepper and then soak them in a soup bowl. Rice and lemon wedges are hot and hot.
