Chicken and Basil Stir Fry (Dinner)

Name: Chicken and Basil Stir Fry (Dinner)
Prep time: 15 min
Cook time: 20 min
Yield: 10
Ingredients: 500g chicken breast, cubed; 1 teaspoon sea salt; 1 teaspoon black pepper; 2 tablespoons olive oil; 3 cloves garlic, minced; 1 yellow bell pepper, sliced; 1 medium zucchini, cubed; 2 cups fresh basil leaves, loosely packed; 1 tablespoon fresh lemon juice; Cooked brown rice, for serving (optional)

This dish was crafted by a chef who had been diagnosed with histamine intolerance. Wanting to maintain the excitement and variety of his culinary journey, he experimented with different ingredients to create flavorful recipes that would not trigger his symptoms. Through these experiments, he came up with a Chicken and Basil Stir-Fry that was not only delicious but also low in histamine.

Prep Time15 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

Chicken and Basil Stir Fry is suited for a low histamine diet as it uses low-histamine ingredients like chicken, bell pepper, zucchini, garlic, basil, and lemon. It avoids high-histamine ingredients and histamine liberators, such as soy sauce and hot spices, typically used in stir-fry recipes. Thus, it is a suitable option for those managing histamine intolerance.

Ingredients

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500g chicken breast, cubed

1 teaspoon sea salt

1 teaspoon black pepper

2 tablespoons olive oil

3 cloves garlic, minced

1 yellow bell pepper, sliced

1 medium zucchini, cubed

2 cups fresh basil leaves, loosely packed

1 tablespoon fresh lemon juice

Cooked brown rice, for serving (optional)

Instructions

0Season the cubed chicken with salt and pepper.
1Heat the olive oil in a large skillet over medium heat. Add the chicken and stir fry until browned and cooked through. Remove the chicken from the skillet and set aside.
2In the same skillet, add a little more olive oil if needed, then add the minced garlic, sliced bell pepper, and cubed zucchini. Stir fry for about 5 minutes, until the vegetables are tender.
3Add the cooked chicken back into the skillet, then add the basil leaves and stir until they are wilted.
4Turn off the heat, then stir in the fresh lemon juice.
5Serve the stir fry on its own for a low-carb meal, or over cooked brown rice if desired.

Tipps

Use Fresh Ingredients

A key to low histamine cooking is using fresh ingredients, as histamine levels increase in food over time. Be sure to use fresh chicken, vegetables and herbs for this recipe.

Labor Division

To speed up the process, prep the vegetables while the chicken is cooking. This will streamline your cooking process and make it more efficient.

Cook Rice in Advance

If you are planning to serve this with rice, prepare it in advance. Doing so will reduce the overall preparation time.

Don’t Overcook the Vegetables

Make sure not to overcook the vegetables. They should be vibrant and have a slight crunch to them.

Adjust to Your Taste

Feel free to adjust the ingredients to suit your taste. You can add more or less lemon juice, or you might want to experiment with other low histamine vegetables.

Why Chicken?

Chicken is a great protein for low histamine diets as it’s low in histamines, versatile, and readily available.

Storage Tips

Leftovers should be stored in the fridge immediately to minimize histamine development and should be eaten within 24 hours as histamine levels increase in leftovers over time.

Nutrition Facts

Calories265
Protein32g
Carbs8g
Fat11g
Fiber2g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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