Food & Nutrition

Food & Nutrition

CRUNCH BUNCH – Satisfy Cold Weather Cravings with Good-for-You Chicken and Broccoli Recipes

Hearty and healthy meals can warm the body and soul during these last weeks of winter. Nothing heats up a kitchen like an oven-baked meal. Fortunately, good food can be good for you. The American Heart Association offers this easy and satisfying recipe from its Simple Cookingwith Heart Program. The recipe satisfies your craving for something crunchy. Go ahead and serve the chicken with oven-roasted broccoli sprinkled with chopped nuts.

For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Crunchy Chicken

INGREDIENTS

2 1/2-3 lbs chicken breast

halves.

2 Tbs Dijon mustard

2 cups multigrain cereal

flakes, crushed

1/4 tsp salt

1/4 tsp black pepper

Heat oven to 400° F. Rinse chicken and pat dry. In a medium bowl, toss the chicken and mustard to coat.

In a large bowl, mix the crushed cereal, and add 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.

Oven-Roasted Broccoli

INGREDIENTS

1 lb fresh broccoli crowns, rinsed,

trimmed

1 1/2 tsp minced garlic or 2 tsps

jarred, minced garlic

2 tsps low-sodium soy sauce

1 tsp extra virgin olive oil

1/4 tsp black pepper

3 Tbs chopped, unsalted nuts

(almonds, pecans or walnuts suggested — whatever is on

sale will work).

Heat oven to 400° F (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bite-sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper and garlic.

Sprinkle the chopped nuts evenly into a 9×13 inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss with broccoli mixture.

Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender.

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Eat For Your Health

Smart, heart-healthy choices will help you enjoy your seasonal favorites without the unwelcome calories. The American Heart Association recommended a few ways to indulge at the holidays — guilt-free.

Reduce the calorie content of eggnog by mixing three parts skim milk to one part egg nog. Check the label on apple cider for added sugar content. Alternate your holiday beverages with a glass of water to leave less room to overindulge.

Did you know rolls and bread are high in sodium? Limit both at holiday gatherings. Reach for the lighter part of the turkey, it has fewer calories than dark meat. And make it a sweet ending by sharing your dessert selection.

American Heart Association, visit heart.org

If you are looking to manage your sugar and weight this season, but still want the traditional feast to include popular foods, try a sweet potato. They are an excellent source of beta carotene (vitamin A). They play several roles in good health, including functioning as an antioxidant.

Lori Izeman of the Diabetes Partnership of Cleveland provides this sweet potato recipe. Visit, diabetespartnership.org for recipes and information.

INGREDIENTS:

• 3 pounds sweet potatoes

• 11⁄2 cups pecan pieces

• 2 teaspoons cinnamon

• 1⁄2 teaspoon nutmeg

• 1 teaspoon salt

• 1⁄4 teaspoon pepper

• 5 tablespoons butter

• 1 egg

• Sugar substitute

1. Poke the sweet potatoes several times with a sharp knife and roast at 400 degrees. until soft – about 45-60 minutes depending upon the size.

2. Make the topping – chop 1 cup of the pecans until it is ground into a meal. Add about 1/4 cup sugar substitute, 1 teaspoon cinnamon, a pinch of salt and 2 tablespoons of the butter. Chop until blended. Mix the rest of the pecan pieces in by hand.

Let the sweet potatoes cool for 10-15 minutes.

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