Main Dishes Featuring Meat and Chia Seeds

A varied diet is key to health so eating different meats can be part of a healthy diet, especially if you load up on vegetables along with your meat and add chia into the mix. That way, you’ll be providing your body with a lot of the key nutrients it needs for good health.

Spicy Thai Beef

Credit: ©iStockphoto.com/dulezidar

Preparation time: 15 minutes

Cook time: 10 minutes

Yield: 4 servings

2 red chilies, thinly sliced

1/4 cup light soy sauce

1-1/2 tablespoons fish sauce

6 cloves garlic, peeled and sliced

One 2-inch piece fresh ginger

Pepper, to taste

1-1/2 pounds strip loin steak

1 red bell pepper

2 cups water

1 cup basmati rice

1 tablespoon peanut oil

1 cup broccolini

6 scallions

1 tablespoon palm sugar

2 tablespoons whole chia seeds

1. In a large bowl, mix the chilies, soy sauce, fish sauce, and garlic.

2. Peel the ginger, cut it into matchstick-size pieces, and add it to the bowl. Add plenty of pepper.

3. Slice the beef into long thin strips and add to the marinade. Cover and leave to marinate in the refrigerator for 2 hours.

4. Remove the stalk and seeds from the red bell pepper, and slice it into long strips. Set aside.

5. Pour the marinated beef through a sieve, and collect the liquid for use later.

6. In a large saucepan over high heat, add the water and basmati rice and bring to a boil. Turn down the heat, and simmer for 12 to 15 minutes, until all the water is absorbed and the rice is cooked well.

7. Meanwhile, in a large wok, heat the oil over high heat. Add the beef, along with the chilies, garlic, and ginger collected in the sieve, and cook for 3 minutes, stirring often.

   Add the bell pepper and broccolini and cook for another 2 minutes. Chop the scallions into 1-inch pieces and add to the wok along with the palm sugar to cook for another 1 minute. Add the reserved marinade and simmer everything together for 2 to 3 minutes. Add the chia and give everything a good stir. Add more pepper if desired and serve immediately with the cooked rice.

Per serving: Calories 574 (From Fat 161); Fat 18g (Saturated 0g); Cholesterol 116mg; Sodium 1,196mg; Carbohydrate 59g (Dietary Fiber 5g); Protein 46g.

Chicken Red Curry with Chia

Preparation time: 20 minutes

Cook time: 20 minutes

Yield: 4 servings

1 pound skinless, boneless chicken thighs

One 15-ounce can full-fat coconut milk

1 cup basmati rice

2 cups water

1 tablespoon vegetable oil

1/2 red chili, thinly chopped

3 cloves garlic, thinly chopped

2 tablespoons red curry paste

1 red bell pepper, thinly sliced

1/2 head broccoli, cut into small pieces

6 scallions, thinly chopped

Zest and juice of 1 lime

1/2 cup chicken stock

3 tablespoons light soy sauce

1 tablespoon fish sauce

1 tablespoon palm sugar

2 tablespoons whole chia seeds

1. Chop the chicken thighs into bite-size pieces.

2. In a bowl, put the coconut milk and mix well using a fork. Set aside.

3. In a large saucepan, put the rice and water and bring to a boil. Reduce the heat and simmer for 12 to 15 minutes, until all the water is absorbed and the rice is cooked well.

4. Meanwhile, in a large wok, heat the vegetable oil over high heat and fry the chili and garlic for 1 minute; then add the curry paste.

5. Add 1 ladle of coconut milk to the paste and stir well; cook for 2 minutes.

6. Add the chicken pieces and cook for 5 minutes.

7. Add the red bell pepper and broccoli and cook for 4 minutes.

8. Add the scallions and cook for 2 minutes.

9. Add the juice and zest of the lime, the chicken stock, the remaining coconut milk, the soy sauce, the fish sauce, and the palm sugar and cook for 3 minutes, stirring often.

10. Remove from the heat, add the chia, and stir well to combine.

11. Serve immediately with the cooked rice.

Per serving: Calories 688 (From Fat 333); Fat 37g (Saturated 23g); Cholesterol 106mg; Sodium 1,143mg; Carbohydrate 68g (Dietary Fiber 8g); Protein 29g.