Full: Rice Around the World Episode 6 (Ethiopia) One-Pot Anti-Inflammatory Rice Series скачать в хорошем качестве

Full: Rice Around the World Episode 6 (Ethiopia) One-Pot Anti-Inflammatory Rice Series

Week 6 Dish: Ethiopia‑Inspired Alicha & Doro Wot Rice (Anti‑Inflammatory) Alicha is the milder, turmeric‑gold side of Ethiopian cooking—comforting stews that lean more on onions, garlic, and ginger than on heavy heat. In many homes, a simple alicha‑style stew is served over injera or rice for everyday meals. My Week 6 dish is an Ethiopia‑inspired Kik alicha stew and Doro Wot made with tender chicken simmered gently with turmeric, berbere, onions,ginger,cumin, and coriander then served over fluffy rice or on Injera It’s not a perfectly traditional recipe, but it’s influenced by Ethiopian flavors and made anti‑inflammatory with olive oil, lean protein, and vegetables. Ingredients (serves 4) For the rice 1 cup brown basmati or long‑grain rice, rinsed 2 cups low‑sodium vegetable or chicken broth (or water) 1 teaspoon olive oil Pinch of salt For the Kik alicha‑style stew 1½ tablespoons extra‑virgin olive oil 1 large onion, puréed 3 cloves garlic, minced 1 tablespoon fresh ginger, minced 1–2 mild green chilies, seeded and sliced (optional, keep it gentle) 1 teaspoon ground turmeric ½ teaspoon ground cumin ¼ teaspoon ground coriander (optional) ½ teaspoon sea salt (to start; adjust later) ¼ teaspoon berbere spice( this is a spicy blend) For Doro Wot 1 lb chicken breast or thighs cut in bite‑size pieces (For a vegan swap, use 1½ cups cooked chickpeas or lentils) For the vegetables 1 medium carrots chopped 2 cups chopped cabbage 2 cups chopped kale 1 tablespoon of olive oil 1/2 cups low‑sodium broth or water (enough to just cover) For your Salad 2 cups chopped romaine lettuce 1 chopped cucumber 1/2 thinly sliced red onion 8 halved cherry tomatoes 2 juiced lemons Olive oil, Salt and pepper to taste Mix it all up and before adding On the injera Finish & garnish Add a wedge of lime 2 tablespoons chopped fresh parsley or cilantro(or a mix) Anti‑inflammatory focus: Olive oil instead of butter or large amounts of seed oils. Turmeric, ginger, garlic, and onions for natural anti‑inflammatory and antioxidant compounds. Extra vegetables and greens, lean poultry or legumes, and moderate salt. Step‑by‑step instructions 1. Cook the rice Combine rice, broth (or water), olive oil, and a pinch of salt in a pot. Bring to a boil, then reduce heat to low, cover, and cook 15–18 minutes until tender and liquid is absorbed. Turn off the heat and let stand covered 5–10 minutes before fluffing with a fork. 2. Start the aromatics In a wide, heavy pot, warm 1½ tablespoons olive oil over medium heat. Add chopped onion and a pinch of salt. Cook 6–8 minutes, stirring occasionally, until very soft and lightly golden—Ethiopian‑style stews start with a long, slow onion base. 3. Add garlic, ginger, and spices Stir in minced garlic, ginger, and the sliced mild chilies (if using). Cook 1–2 minutes until fragrant. Sprinkle in turmeric, cumin, coriander, salt, and black pepper. Toast the spices for about 30–60 seconds, stirring, to wake them up without burning. 4. Add chicken Add the chicken pieces to the pot and stir so they’re coated in the onion‑spice mixture. Cook 4–5 minutes, just until the outside of the chicken turns opaque. Cool vegetables separate carrots, cabbage or kale. Pour in enough broth or water summer with sticking 5. Simmer gently Bring to a gentle boil, then reduce heat to low. Cover and simmer 20–25 minutes, stirring once or twice, until the chicken is cooked through and the vegetables are tender. If the stew looks too thin, simmer uncovered for a few minutes to reduce; if too thick, splash in a bit more broth or water. 6. Finish with greens and lemon Stir in chopped carrots kale and cabbage cook 1–2 minutes until just wilted. Turn off the heat, squeeze in lemon juice, and taste. Adjust salt and pepper as needed. 7. Serve Spoon a bed of rice into each bowl. Ladle the Kik alicha and Doro wot and vegetables over the top. Garnish with chopped parsley and an extra wedge of lime for brightness.