GERD-Friendly Cashew Chicken
Servings
4Serving size
about 1 1/2 cups over riceThis recipe can easily be multiplied and keeps well for about 48 hours in the fridge. Reheat gently.
Ingredients
| 1 cup Frozen edamame |
| 2 cup Water |
| 1 cup Brown rice (uncooked) |
| 2 tsp. toasted sesame oil |
| 1 medium White onions (about 6 ounces) (diced) |
| 1 clove Garlic, raw (minced) |
| 16 ounces Boneless, skinless chicken thighs (cut into 1/2 inch cubes) |
| 1/2 cup Cashews |
| 1 Tbsp. Ginger root, raw (peeled and minced) |
| 1/2 cup No salt added vegetable stock (or chicken stock) |
| 2 Tbsp. Low sodium soy sauce (or gluten-free tamari sauce) |
| 1 Tbsp. Maple syrup |
Instructions
In a medium sauce pan, heat the water and when it boils, stir in the brown rice.
Reduce heat to medium-low and simmer, partially covered, for about 35 - 45 minutes.
Do not boil away all of the liquid and do not stir the rice.
When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered.
While the rice is cooking, place 1 teaspoon of the dark sesame oil in a large nonstick skillet.
Add the diced onion and garlic and cook gently, stirring occasionally.
Do not allow the onions or garlic to brown, but it should cook until soft and translucent. This will take at least ten minutes.
Add the chicken thighs and cashews.
Cook, stirring frequently, until the outside of the chicken has cooked.
Stir in the chicken broth, soy sauce and maple syrup.
Cook, stirring gently, for about 2 minutes.
Add the edamame and cook for another five to eight minutes until the chicken is cooked through.
Serve over the cooked brown rice.
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
By cooking the onions for a long time until they are milky and translucent, most people with GERD can tolerate them, where onions that are cooked lightly or are raw will provoke symptoms. Another great trick is to soak the onions in water for about 15 minutes. If that is not enough for you, there is good evidence for adding a teaspoon of baking soda to the water while soaking: this neutralizes the sulfur containing compounds that contribute to GERD. Be sure to rinse the onions well after soaking.
Likewise, it’s important to make sure that those with GERD use as little fat when cooking as possible. Many people have trouble with Asian foods triggering reflux because it usually has a lot of fat. A recipe like this could have as much as 80 grams of fat in an Asian restaurant. Cutting the fat out is easy, and if you use this recipe as a guide, many of your other favorites can be made GERD friendly.
Ginger and ginger extracts have been shown in many studies to help with nausea and may help prevent reflux.