Sweet Potato Risotto & Sautéed Chicken with Grilled Asparagus

Whether trying to prevent a cold or flu, or during cancer treatment, we need to boost our immune systems and this dish is full of vitamins.

Vitamin E:
Important to healthy immune system. One function of Vitamin E is it enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. In fact research shows people who eat vitamin E rich foods have a higher immunity. Vitamin E rich foods are seeds, vegetable oils and grains.

Beta-Carotene:
Beta-Carotene enhances the functioning of your immune system. Beta Carotene works by increasing the number of infection fighting cells, natural killer cells and helper T cells.

Foods rich in beta carotene include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme.

Garlic:
Garlic is known for its cold fighting abilities. It increases the potency of two important cells of the immune system: T-lymphocytes and macrophages. The immune boosting properties of garlic appear to be due to its sulfur-containing compounds, such as allicin and sulfides.

Sweet Potato Risotto and Sautéed Chicken with Grilled Asparagus

Risotto
4 Tlb. Olive Oil - Omega 3
1 cup Onions Minced - Sulfur Compounds
2 oz. peeled Sweet Potato ¼” dice - Beta-carotene & Vitamin C
1 cup leeks Sliced thin - Sulfur Compounds
1 ½ cup Arborio
2 tea. Garlic minced - Sulfur Compounds
½ cup White Wine
5-6 cups Chicken Stock
4 oz grated Parmesan

Chicken
6 ea 4oz trimmed Chicken Breast Protein (A good source of Zinc without can increase susceptibility to infection)
3 oz Vegetable Oil

Grilled Asparagus
2 Bunches Fresh Asparagus - Vitamin C, Beta-Carotene
Vegetable Oil - Vitamin E
Fresh Pepper as needed

For the risotto
1. Sauté the Onions and the sweet potatoes in oil over moderate heat until soft but not brown
2. Add Rice and leeks and sauté 2-3 minuets
3. Add Garlic, wine and ½ cup hot stock stirring constantly until liquid is absorbed.
4. Continue adding small amounts of stock, stirring constantly until rice is creamy but center is firm, stir in Parmesan and serve.

Serves 6