With today being Veteran’s Day, I wanted to give a solute to the men and women who have, and still are, fighting for our country. Many of these individuals have traveled the world over and have brought back home with them delicious ideas and recipes from around the globe. As I think of our current military from a food perspective, I gravitate towards Middle Eastern Cuisines. I like this Afghan Braised Chicken in Yogurt Dish for many reasons with Crohn’s. The yogurt can help restore probiotics in the gut, and the turmeric is a superfood to help with everything from inflammation to providing immunity building nutrients. Naturally gluten and dairy free, this exotically delicious dish is a great way to pay respect for those who protect our county abroad.
- 1 1/2 cups low-fat or full-fat Greek yogurt
- 3 pounds skinless, bone-in chicken legs and/or thighs
- 5 tablespoons extra-virgin olive oil
- 2 medium yellow onions, finely chopped
- 4 cloves garlic, minced
- 1 1/2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon ground turmeric
- 1 1/2 teaspoons ground coriander
- 1 cup roughly chopped fresh cilantro
- Steamed basmati rice for serving.
- Remove the yogurt from the refrigerator while you prepare the chicken.
- Heat 2 tablespoons of the oil over medium-high heat in a large, heavy-bottomed pot with a lid. Add the onions and saute until soft and nicely browned, about 10 minutes. Add the garlic and saute another minute or so.
- Add the remaining 3 tablespoons of oil to the onions. Add the chicken and sprinkle the salt over everything. Stir well and drop the heat to low. Cover with a lid and simmer for 25 minutes, stirring occasionally to keep the chicken from sticking. Add the black pepper, turmeric and coriander, and stir. Cover and continue to cook on low until the chicken is very tender, another 25 minutes. If the pan begins to go dry during cooking, add water, a couple of tablespoons at a time, as needed.
- Remove the pan from the heat and let it rest for 10 minutes.
- To add the yogurt to the chicken, do as follows:
- Spoon about 1/2 cup of the onion mixture/sauce from the chicken into a small bowl. Spoon half the yogurt into the bowl and stir. Add the remaining yogurt and stir again. Then, add the yogurt mixture to the chicken and slowly stir it until it looks like a uniform, creamy sauce. This process will help prevent the yogurt from separating when added to the chicken. If it does separate after all, not to worry, it will still be delicious (just not quite as pretty).
- Stir in the chopped cilantro (Optional) and serve with steamed basmati rice.
Photo and Recipe Via Mom’s Kitchen Handbook
Crohn’s Friendly Suggestions:
If garlic and onions are difficult to tolerate, leave them out completely. Or try sauteing them and infusing them with the yogurt. Remove the solids before adding the yogurt to the dish.
Any other Crohn’s Friendly Suggestions? We would Love to Hear From You!!
* PLEASE NOTE: THIS IS MERELY AN OPINION BLOG. THE RESEARCH AND INFORMATION COVERED IN THIS BLOG IS OPEN TO PUBLIC DOMAIN FOR DISCUSSION. WE DO NOT HAVE ANY FORMAL MEDICAL BACKGROUND. WE SIMPLY WANT TO SHARE AND DISCUSS FOODS FOR THOSE WITH CROHN’S DISEASE. BECAUSE PEOPLE SUFFERING FROM CROHN’S DISEASE TOLERATE A VARIETY OF FOODS DIFFERENTLY, RECIPES OFTEN NEED SPECIFIC ALTERATIONS FOR EACH INDIVIDUAL. GET CREATIVE! LEAVE OUT THE FOODS THAT DON’T WORK FOR YOU AND USE THE FOODS THAT MAKE YOU FEEL GOOD. HAPPY COOKING!!