What higher strategy to finish the day than with a dish that nourishes the physique and calms the thoughts for night time’s relaxation?
I completely love this recipe… not solely is it scrumptious and wholesome, it stars an exquisite mix of components identified for his or her sleep-supporting properties.
The hen thighs are loaded with tryptophan to assist our our bodies produce melatonin that calms the mind and aids sleep*. Basmati rice, a wealthy supply of carbohydrates, assists within the mind’s absorption of tryptophan. Even the Medjool dates have a task to play: wealthy within the ‘leisure’ mineral magnesium, they assist to assist high quality sleep and scale back irritation!
One of the best half? It solely takes 10 minutes to arrange. Candy goals are made of those, certainly!
With care,
Jess x
Components:
- 500g hen thighs
- 2 tsp Ras el hanout, or Moroccan spice combine
- 2 tbsp further virgin olive oil
- 3 cloves garlic, minced
- ½ pink onion, diced
- ½ bunch parsley, leaves & stems finely chopped
- 2 tbsp tomato paste
- 1 cup basmati rice, rinsed
- 4 Medjool dates, pitted & chopped
- 2 cups hen inventory
- ½ lemon, sliced
To serve:
- 10 inexperienced olives, pitted
- 2 tbsp pine nuts, toasted
- 100g feta, crumbled
Methodology:
Place the hen thighs in a bowl and season with the Ras el hanout and a beneficiant pinch of sea salt and black pepper.
Warmth 1 tbsp further virgin olive oil in a big lidded pan over a medium excessive warmth. Sear the hen thighs on both sides for two minutes or till browned. Take away from the pan and put aside.
Add the remaining olive oil to the pan and sauté the garlic, pink onion and parsley stems for 4 minutes or till the onion has softened. Add the tomato paste, basmati rice, Medjool dates and hen inventory to the pan. Stir till the components are mixed.
Add the hen thighs again to the pan with the lemon slices. Cowl with a tight-fitting lid and convey to the boil. As soon as boiling, scale back the warmth and simmer for 20 minutes.
After 20 minutes, flip the warmth off and depart to relaxation for 10 minutes. Don’t take away the lid. Permitting the rice to relaxation will guarantee it’s correctly cooked.
Take away the lid and fluff the rice. Prime with sliced inexperienced olives, chopped parsley leaves, pine nuts and crumbled feta. Garnish with a remaining drizzle of additional virgin olive oil.
Time to cook dinner: 40
Serves: 3
Word: when you’ve got time, marinate the hen with the spices and depart to sit down within the fridge for an hour or two earlier than cooking to maximise the flavour.
References:
Costello, R.B., Lentino, C.V., Boyd, C.C., O’Connell, M.L., Crawford, C.C., Sprengel, M.L. and Deuster, P.A. (2014). The effectiveness of melatonin for selling wholesome sleep: a speedy proof evaluation of the literature. Diet Journal, [online] 13(1). doi:https://doi.org/10.1186/1475-2891-13-106.
