In line with our discussions about cultivating healthy bowel flora with prebiotic fibers, we have been contemplating whether enriching the lifestyle with the galacto-oligosaccharide, or GOS, variety of fibers in particular is a healthy practice. If you choose to do so, you could purchase (exceptionally expensive) products available commercially, or you could simply add small servings (1/4 to 1/2 cup) of GOS-rich foods such as lentils or chickpeas/hummus.
Here is a recipe taken from the original Wheat Belly Cookbook but tweaked to include lentils. The original recipe was ultra low-carb with 3 grams net carbs per serving (5 grams total carbs – 2 grams fiber = 3 grams net carbs). Adding 1/2 cup (uncooked) lentils ups the carb count by 60 grams total, 32 grams net, distributed among the 6 servings, or an additional 5.3 grams net per serving. Each serving therefore provides 8.3 grams net carbs—still comfortably below our cutoff of no more than 15 grams net carbs per serving for ideal metabolic health.
I also increased the amount of chicken used in the original recipe to increase portion size as, on this retesting, I thought portion sizes were a bit small. Also, I used chicken breasts for convenience, even though I’d prefer fattier cuts. If you have the time and energy, feel free to substitute the meat, white and dark, you cut from a whole chicken that will add more fat.
And remember: adding prebiotics such as GOS is meant for those of you who have already taken all the steps to reverse the common dysbiosis that develops in grain-consuming people.
I believe you will be pleased with the end-result: rich and flavorful, bursting with the tastes of curry, ginger, and cilantro, while delivering around 3 grams prebiotic fibers per serving (some added by the onion and garlic), of which 1-2 grams will be the GOS form. Optionally, serve over “riced” cauliflower. Note that cooking times for the lentils can vary, given the size differences among different varieties, with larger varieties requiring a little longer to cook.
Makes 6 servings
1/2 cup dry lentils
2 cups water
1/4 cup extra-virgin olive oil or coconut oil
1 medium yellow onion, finely chopped
1 1/2 to 2 pounds boneless, skinless chicken breasts, cut into 1″ cubes
3 tablespoons curry powder
1 teaspoon paprika
1 teaspoon freshly grated ginger
1/2 teaspoon sea salt or to taste
2 tablespoons tomato paste
1/2 cup canned coconut milk
1/2 teaspoon ground red pepper
1/4 cup cilantro, finely chopped
1/4 cup white wine
In medium saucepan, bring water to boil and add lentils; cook covered until lentils tender, approximately 25-30 minutes. Drain.
In large skillet over medium heat, heat the oil, then add onion, garlic,and chicken. Saute for 5 minutes or until chicken and onion and lightly browned.
Add the curry powder, paprika, ginger, salt, tomato paste, coconut milk, red pepper, cilantro, and lentils. Reduce heat to low, cover, and cook, stirring occasionally, for 10 minutes or until the chicken is cooked through. Add the wine and cook, covered, for an additional 2 minutes.