Recipe for Health: Salsa Verde Chicken

Going bigger on magnesium may help boost brain power as we age. Research published in the European Journal of Nutrition showed that over a 16-month period higher consumption of magnesium-rich foods, including leafy greens, legumes, nuts, seeds and whole grains, among 6,001 participants aged 40 to 73, was linked to larger brain volumes and possibly better brain health. People who consumed more than 550 milligrams of magnesium each day were found to have a brain age that is approximately one year younger by the time they reach 55 compared with someone with a lower daily magnesium intake of about 350 milligrams. The investigators believe that a diet richer in magnesium could reduce the risk of developing dementia. Since  pumpkin seeds are especially rich in magnesium, this salsa verde chicken can be considered a dish that offers some neuroprotection.

Salsa Verde Chicken

• 2/3 C shelled pumpkin seeds (pepitas)
• 1 t cumin seeds
• 1 shallot, chopped
• 1 C cilantro
• 1 serrano or jalapeno pepper, diced
• 2 cloves garlic, chopped
• 2 C spinach
• 6 fresh or canned tomatillos, husked
• Juice of 1/2 lime
• 1 t dried oregano
• 1/2 t salt
• 2 C chicken or vegetable broth
• 2 t oil  
• 1 1/4 lbs. boneless, skinless chicken thighs
• 2 C cooked brown rice
• 1 avocado, diced

In a large skillet over medium heat, toast pumpkin and cumin seeds until pumpkin seeds are golden and puffed, about 2 minutes. Remove to a bowl of a food processor to cool down. Grind seeds to the texture of coarse sand. Add shallot, cilantro, serrano or jalapeno pepper, garlic, spinach, tomatillos, lime juice, oregano and salt to container; process until smooth. Heat oil in skillet over medium-high. Add chicken and sear for 2 minutes on both sides. Pour in tomatillo mixture and broth. Bring to a boil, reduce heat and simmer until chicken is cooked through to an internal temperature of 165°F, about 15 minutes. To serve, spoon chicken and sauce over rice and scatter on avocado. Makes 4 Servings