Follower Sunday: Thank You Readership! Inspired to Always Help Others, Guest-Chef and Author of 101 Foods that Could Save Your Life --Dave Grotto-- Shares Recipes For Cerebral Palsy With Blog: From A Dietitian’s Perspective

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my colleague and friend, Dave Grotto, RD,  LDN and his “Food for Lovers” recipes:                                                                           “Rosemary Nuts; CHILE HONEY ALMOND CHICKEN KEBABS accompanied by Wild Mushroom Ris-Oat-To.”

David Grotto, RD, LDN

Dave’s first interest in nutrition started over twenty-five years ago when he worked in the natural foods industry, having owned and operated his own natural food store. He decided to become a registered dietitian and attended the University of Illinois at Chicago and graduated with honors with a degree in medical dietetics and nutrition.

After school, he worked in various clinical and food service settings and even tried his hand as a broadcaster where he hosted his own radio show on health and nutrition for over 10 years and hosted a local health-focused television show for two years.

Enjoying working in a media setting, Dave proudly served as a national spokesperson for the American Dietetic Association which he held that position for over 6 years.

He is now the founder and president of Nutrition Housecall, a nutrition consulting firm that provides nutrition communications, lecturing and consulting services, and also offers personalized at-home dietary services.

Inspired to help his patients without depriving them of their favorite foods, Dave wrote the acclaimed book, 101 Foods That Could Save Your Life which is now out in sixteen different languages (to date). 101 Optimal Life Foods, with a foreword written by Montel Williams, is his latest effort and debuted in January of this year.

One of Dave’s passions is improving the health of children through good nutrition. He is the advisory board chair for Produce for Kids® and PBS Kids™ health initiative. Dave also loves to laugh and lectures extensively on the health benefits of humor and laughter. He received additional training in humor therapy and is a Certified Laughter Leader. He also attended The Second City in Chicago receiving further training in improvisation.

Dave lives in Elmhurst Illinois with his wife Sharon; three daughters Chloe, Katie and Madison; and two-female dogs Abbey and Gracie and feels he is an expert in unopposed estrogen.

Rosemary Nuts

Servings: 28-30 portions (approx. 1/4 cup portions)

Ingredients:

2 lbs. assorted nuts, roasted; but not salted
4 tablespoons fresh rosemary needles; finely chopped
1/4-1/2 teaspoon cayenne
1 1/3 tablespoons brown sugar
1 1/3 tablespoons kosher or sea salt
2 tablespoons unsalted butter; melted

Directions:

Pour nuts one-layer thick on a baking sheet and toast in a 350 oven for 14 minutes.

Mix all other ingredients into the melted butter in a bowl big enough to hold the nuts, and keep warm.  Nuts should also be warm when they are added to the butter mixture. Gently re-heat either one until if they cool before combining.

Pour warm nuts into the bowl, and with two wooden spoons, mix thoroughly, coating nuts with the butter.  Let the nuts dry and cool completely before storing them in an airtight container.

Nutrition Profile

290 Calories, 16g Fat, 2.5g Sat Fat, 0mg Cholesterol, 260 mg Sodium, 7g Carbs, 3g Fiber, 5g Protein

CHILE HONEY ALMOND CHICKEN KEBABS

Makes 10 servings

Active time: 40 minutes

Ingredients:

2 pounds skinless, boneless chicken tenders

2 cups almond milk* or buttermilk

1 cup roasted almonds

3/4 cup dry whole wheat bread crumbs, unseasoned (from 2 slices whole wheat bread)

1 tablespoon smoked paprika

1 teaspoon salt

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 large eggs

1 tablespoon Dijon mustard

10 skewers (metal or wood)

Directions:

Preheat oven to 400° F. Trim chicken thighs of visible fat and tendons. Cut each tender in half. Place pieces in a large shallow dish, add almond milk and stir to coat. Cover, and refrigerate 30 minutes, or up to 2 hours. In a food processor, grind together almonds, bread crumbs, paprika, salt, garlic powder and onion powder. Place in a flat rectangular pan.

Strain almond milk from chicken through a colander, discarding liquid. Thread approximately 4 chicken pieces onto each skewer. In a small bowl, whisk together eggs and Dijon mustard until smooth. Place in a flat rectangular pan. Place each skewer into the egg mixture and turn to coat well. Remove from mixture, allowing excess to drip off, and place in the bread crumb-almond mixture. Spoon mixture over each skewer to coat pieces well. Remove skewers from the crumb mixture and place on a baking rack set on top of a non-stick rimmed baking sheet (or spray baking sheet with cooking spray). Bake for 30 minutes or until chicken is fully cooked and crust is browned. While chicken is baking, prepare dipping sauce. Serve kebabs warm, with dipping sauce on the side.

Chile Honey Dipping Sauce

3/4 cup orange juice

1/4 cup apple cider vinegar

1/4 cup honey

2 tablespoons sugar

1 tablespoon chopped canned chipotle chiles*

2 teaspoons lemon or lime juice

1 tablespoon chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/8 teaspoon salt

1 1/2 tablespoon cornstarch dissolved in 1/4 cup water or 2 teaspoons arrowroot

Directions:

Combine all ingredients except cornstarch mixture in a small saucepan. Bring to a simmer and cook over low heat, stirring occasionally, for 10 minutes. Add cornstarch mixture and stir well; simmer over low heat until thickened, about 3 minutes. Keep warm until ready to serve.

*Chipotle chiles canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets and the international aisle of many supermarkets.

Per serving for 10 servings (chicken):

Calories	208 kcals	Cholesterol	94 mg
Total fat	10.4 g	Fiber	2 g
Saturated	1.0 g	Calcium	58 mg
Monounsaturated	5.9 g	Magnesium	51 mg
Polyunsaturated	2.4 g	Sodium	668 mg
Carb	6 g	Potassium	161 mg
Protein	24g	Vitamin E	4.4 mg

Per serving for 10 servings (sauce):

Calories	53 kcals	Cholesterol	0 mg
Total fat	0 g	Fiber	0 g
Saturated	0 g	Calcium	6 mg
Monounsaturated	0 g	Magnesium	4 mg
Polyunsaturated	0 g	Sodium	49 mg
Carb	13 g	Potassium	64 mg
Protein	0 g	Vitamin E	0 mg

 

Wild Mushroom Ris-Oat-To

Servings: 6

Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Quaker Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add Quaker Oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:

Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

VISIT DAVE :

• Author of 101 Optimal Life Foods (Bantam Books 2010) and 101 Foods That Could Save Your Life! (Bantam Books, 2008)
• President and Founder, Nutrition Housecall, LLC
• Nutrition Advisor for Fitness Magazine
• Produce for Kids®\PBS Kids Advisory Board Chair
• Benedictine University Nutrition Programs Advisory Board
• Former Spokesperson for the American Dietetic Association

at the following social media addresses:

http://www.davidgrotto.com

Facebook Fan Page

http://twitter.com/davidgrotto

http://www.youtube.com/user/Guyatitian

 

Thank you,

Anthony

Follower Sunday: “Thank You Readership!” Northern Virginia Nutrition Consultant and Registered Dietitian, Nour El-Zibdeh, Shares Healthy Recipe With “From A Dietitian’s Perspective”

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my colleague, Nour El-Zibedeh, RD,  and her recipe:  “Chicken Kabobs with Yogurt Dip .”

 

Nour El-Zibdeh, RD, is a registered dietitian and nutrition consultant in Northern Virginia. She has been blogging her nutrition tips and healthy recipes on Practical Nutrition blog since March 2009 and wrote for several paper and online publications, including Today's Dietitians, Super Kids Nutrition, Little Stomaks, and Livestrong.com. Nour is a member of the American Dietetic Association and several of its affiliate group. She is also the media representative for the Virginia Dietetic Association. Nour received her Bachelor of Science degree in Nutrition from Virginia Tech and is currently pursuing a Master of Science degree in Nutritional Sciences from James Madison University.

Chicken Kabobs with Yogurt Dip

Both recipes are inspired by Middle Eastern flavors.

Chicken kabobs

Ingredients:

• 3 chicken breasts, cut into 1-inch pieces
• 1/2 tsp. all spice
• 1/4 tsp. each salt, pepper, garlic, ginger, paprika
• juice of 1 lemon
• 2 tbsp. olive oil

Mix all seasonings in a shallow bowl. Add the chicken and make sure all pieces are coated. Marinate in the fridge for as long as you can or overnight. If marinating for more than an hour, stir occasionally so that the marinade doesn’t sink in the bottom.

Place chicken in wooden skewers, about 8 pieces in each skewer. Grill until chicken is FULLY cooked.

Chicken ready to go on the grill. Food safety warning: don't return the chicken to the same plate when serving. Use a fresh clean one.

Yogurt Dip

Ingredients:

• 1-2 cups plain yogurt
• garlic powder (or fresh if you’re a garlic lover)
• Dried mint
• Salt

If yogurt is from a tub you just opened, it’s probably thick, which is what you want. If not, place a paper towel in a strainer, and put the strainer on top of a bowl (to collect the fluid). Pour yogurt in and let it drain for a little.

Mix all ingredients to taste. Go easy on the salt and garlic. Too much salt is not good for your health and too much garlic will make it bitter. Serve cold.

 

Other than healthy grilling and healthy accompanying dips, here’s another nutrition tip for those who have or work with children. Let them help. Include them in grocery shopping, preparing dinner, setting the table, cleaning up, etc., as long as it’s safe for their age. It requires patience–I admit–but it encourages them to eat from the food you’re serving!

We should all have Nour’s son helping set our tables—he is so cute!

Original Recipes Developed by Nour El-Zibedh with permission by Practical Nutrition by Dietitian.com

Original Photos Copyright 2010 by Nour El-Zibedh for blog with permission by Practical Nutrition by Dietitian.com

Chicken kabobs

Ingredients:

• 3 chicken breasts, cut into 1-inch pieces
• 1/2 tsp. all spice
• 1/4 tsp. each salt, pepper, garlic, ginger, paprika
• juice of 1 lemon
• 2 tbsp. olive oil

Combine all seasonings in a shallow bowl. Add the chicken and coat all pieces. Marinate in the fridge for as long as you can or overnight. If marinating for more than an hour, stir occasionally so that the marinade doesn’t sink in the bottom.

Place chicken in wooden skewers, about 8 pieces in each skewer. Grill until chicken is fully cooked.

Yogurt Dip

Ingredients:

• 2 cups plain yogurt
• 1/8 tsp. garlic powder or a small garlic clove finely minced (more or less to taste)
• 1 tsp. dried mint, or to taste
• 1/8 tsp. salt

Mix all ingredients in a bowl and serve cold. Go easy on the garlic; too much garlic will make it bitter.

Tip: if the yogurt is runny, place a paper towel over a strainer in the kitchen sink or on top of a bowl to collect the fluid. Pour the yogurt in and let it drain for 15 minutes.

Connect with Nour on Social Media:

Blog: www.PracticalNutritionByDietitian.com

Twitter: @NourRD (http://twitter.com/nourRD)

Facebook: Practical Nutrition (http://www.facebook.com/pages/Practical-Nutrition/287561429589)

Linked In: Nour El-Zibdeh (http://www.linkedin.com/in/nourrd)

Thank you for reading and visiting,

Anthony

Thank You Readership! Author, Dietitian, and Professional Chef Shares Heart with Healthy Recipe for Cerebral Palsy

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my friend and my colleague, Susan M. Piergeorge, MS, RD and her recipe:  “Brussels, Beets and Sweets.”

Susan M. Piergeorge, MS, RD is a Registered Dietitian. Her background includes nutritional counseling, health promotion, public speaking, sales, marketing and business development. Along with a Professional Culinary Certificate, she has culinary, teaching, and food manufacturing industry experience.

Susan has received numerous awards from the American Cancer Society, American Diabetes Association, and American Heart Association for her volunteer efforts and community outreach.

She has authored a book, Boomer Be Well, Asante Publications, LLC, on the subject of Food, Nutrition, and Preventive Health Strategies scheduled for publication late 2010/early 2011..

Susan is an active member of the American Dietetic Association (since 1984), and belongs to a number of specialty practice groups. She is available for speaking engagements and culinary demonstrations.

Her blog is www.boomerbewell.com and her e-mail is suzq80134@yahoo.com

Brussels, Beets, and Sweets

This colorful hearty side dish goes well with beef, pork, game, tofu, turkey or chicken (as pictured). It's easy to make, full of flavor, and loaded with nutrition. Enjoy!

INGREDIENTS:

¼ tsp. salt

¼ tsp. black pepper

1/2 tsp. cinnamon

2 tsp. dried rosemary

3 cloves garlic, minced

2 tsp. minced fresh ginger

1 medium onion, rinsed, peeled and chopped

2 lbs. sweet potatoes, rinsed, scrubbed and cut into bite size chunks

1 lb. beets, rinsed, peeled, and cut into bite size chunks

½ lb. fresh Brussels sprouts, rinsed and cut into halves (or 12 ounce frozen)

2 Tbsp. canola oil

 

PREPARATION:

Preheat oven to 400°F.
In small bowl combine, salt, pepper, cinnamon, rosemary, garlic and ginger. Set aside.

On large cookie sheet or baking pan assemble all vegetables. Drizzle canola oil over vegetables and mix together with tongs (or clean hands).

Add spice, garlic and ginger mixture and stir to coat well.

Bake for 25 minutes. Take out of oven and stir vegetables. Place back into oven and bake another 20-25 minutes until cooked. Makes six servings.

Per serving: 200 calories, 4 gm. protein, 35 gm. carbohydrate, 5 gm. fat, 0 mg cholesterol, 7 gm. fiber, 227 mg sodium, 789 mg potassium, 16203 IU vitamin A, 39 mg vitamin C, 595 mcg lutein and zeaxanthin, 80 mg omega-3 fatty acids, 0.8 mg zinc

 

Enjoy!  And stop by to see Susan at her Blog.

Thank you for reading and have a great day,

~ Anthony

Cooks Corner Recipe: Un-Fried Chicken

      Dear Readers:  I absolutely love this recipe.  If you like or even love chicken, I think that perhaps, you might even love this chicken recipe, too.  I am interested to know how you liked this recipe; give it a try and please let me know!  One of Oprah’s Cooks’, Rosie Daley, describes the secret to the success of this recipe is to make sure that both the chicken and the yogurt are very cold (hence, soaking the chicken in the ice water.)  The preliminary soaking will help the breading adhere and produce a crisp coating, much like that of fried chicken.  If, you’re serving the chicken on a platter, rather than on individual dinner plates, it looks great on a bed of flowing kale or lettuce. Enjoy healthy nutrition!

Ingredients:

1. Light cooking spray
2. 6 chicken drumsticks, skin removed
3. 3 whole chicken breasts, halved and skin removed
4. 3 1/2 cups cups ice water
5. 1 cup plain nonfat yogurt

Breading:

1. 1 cup dried Italian bread crumbs
2. 1 cup all-purpose flour
3. 1 Tablespoon Old Bay Seasoning
4. 1/2 teaspoon garlic powder
5. 1/2 teaspoon Creole seasoning
6. 1/8 or pinch of black pepper
7. 18 or dash cayenne pepper
8. 1/2 teaspoon dried thyme
9. 1/2 teaspoon dried basil
10. 1/2 teaspoon dried oregano

Preparation:

• Coat a baking sheet with 3 sprays of vegetable oil.
• Put the chicken in a large bowl with the ice water.  Put the yogurt into a medium bowl.  Set both bowls aside.
• Toss all the breading ingredients into a  large, tightly-sealing plastic bag.  Seal and shake well to mix.
• Remove 2 pieces of chicken from the ice water.  Roll each piece in the yogurt.  Put the chicken into the plastic bag, reseal, and shake to coat thoroughly.  Transfer the breaded chicken to the prepared baking sheet.  Repeat the process until all 12 pieces are breaded.  Spray the chicken lightly with the vegetable oil.
• Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning.
• Serve hot or at room temperature.

Source: In The Kitchen With Rosie, Oprah’s Favorite Recipes, © Rosie Daley 1994.

COROWise™ Spicy Orange Chicken

 

Serves:  4

INGREDIENTS:

1. 1/2 Cup Minute Maid® Premium Heart Wise® Orange Juice
2. 1 tsp. Kosher salt
3. 1/4 tsp. Cayenne Pepper, ground
4. 1 lb. boneless, skinless, chicken breast

PREPARATION:

1. Mix all marinade items together in a resealable plastic bag.
2. Place chicken in marinade for 3 hours, or refrigerate overnight.  reserve marinade after chicken is removed.
3. Preheat oven to broil.  Cook chicken 4 minutes per side 3 – 4”  from broiler.
4. Meanwhile, heat remaining marinade to boiling in a small saucepan until it thickens slightly, stirring occasionally.
5. Serve thickened marinade over chicken breast.
6. Enjoy this Healthy Recipe!

 

Nutrition Facts per Serving:

Calories 160; Total Fat, 2g; Saturated Fat, ,1g; Trans Fat, 0g;  Cholesterol, 80mg; Sodium 380 mg; Total Carbohydrate 3g, Dietary Fiber 0g; Sugar, 3g, Protein, 33g

Source:  The Wellness Advisor Spring/Summer 2010 Issue with CoroWise Cholesterol Reducers

Follower Sunday: “Thank You Readership!” Chicken Tacos from Puebla Seasoned chicken fills these soft tacos, along with creamy refried beans, avocado, smoky chipotle, and sour cream. A feast of tastes!!!

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, you have a healthy recipe to prepare for yourself or for your loved ones.  Today is a feast of tastes from  1,000 Low Fat, Salt, Sugar, & Cholesterol Healthy Recipes.

Serves: 4

INGREDIENTS:

1. 8 corn tortillas or flour
2. 2 tsp vegetable oil
3. 8-12 oz. cooked chicken, diced or shredded
4. 8oz. refried beans, warmed with 2 Tbsp. water
5. 1/4 tsp ground cumin
6. 1/4 tsp ground oregano
7. 1 avocado peeled, pitted, sliced and tossed with lime juice
8. Salsa Verde
9. 1 Canned chipotle chile in adobo marinade, chopped, or bottled chipotle salsa
10. 3/4 cup of low-fat sour cream
11. 1/2 onion, chopped
12. handful of lettuce leaves
13. 5 radishes,diced
14. Salt and pepper to taste

PREPARATION:

• Heat the tortillas in an ungreased nonstick skillet in a stack, alternating the top and bottom tortillas so that they all heat evenly.   Wrap in kitchen foil or a clean dish cloth to keep warm.
• Heat the oil in a skillet, add the chicken, and heat through.  Season with salt and pepper to taste.
• Combine the refried beans with the cumin and oregano.
• Spread a tortilla with warm refried beans,, then top with a spoonful of the chicken, 1-2 slices of avocado, a dab of salsa, chipotle to taste, spoon of sour cream, and a sprinkling of onion, lettuce, and radishes.  Season with salt and pepper to taste, then roll up as tightly as you can.  Repeat with the remaining tortillas and serve immediately.

Source: 1,000 Low Fat, Salt, Sugar, Cholesterol Healthy Recipes

Nutrition Information:

Calories 674; Protien34g; Carbohydrate 80g; Sugars 6g; Fat 25g; Saturates 9g

COUNTRY CAPTAIN CASSEROLE

I felt like I just wanted something a little different, but not too different, if you know what I mean.  I knew I wanted chicken; I wanted apples, and so, I found this recipe, which fulfilled my need for ‘something different.’  Let me know if it fulfills your liking for something good too.

Ingredients:

1. 2 Tablespoons plus 1 teaspoon olive oil
2. 2 chickens ( 3 1/2 pounds each), each cut into 8 pieces and skin removed from all, but the wings or 3 skinless chicken breasts cut-up into pieces
3. 3 medium onions, chopped
4. 1 large Granny Smith apple, peeled, cored, and chopped
5. 1 large green pepper, chopped (optional)
6. 3 large garlic cloves, finely chopped
7. 1 Tablespoons grated, peeled fresh ginger or 1 Tablespoon of bottled dry ginger
8. 3 Tablespoons curry powder
9. 1/2 teaspoon coarsely ground black pepper
10. 1/4 teaspoon ground cumin
11. 1 can (28 ounces) plum tomatoes in puree 1 3/4 cups chicken broth
12. 1/3 cup dark seedless raisins
13. 1 tsp. salt
14. 1/4 cup chopped fresh parsley

 

Preparation:

1. In nonreactive 8-quart Dutch oven, heat 2 Tablespoons oil over medium-high heat until very hot. Add chicken, in batches, and cook until golden brown, about 5 minutes per side..  With slotted spoon, transfer chicken pieces to bowl as they are browned.
2. Preheat oven to 350 degrees.  In same Dutch oven, heat remaining 1 teaspoon oil over medium-high heat.  Add onions, apple, green pepper, garlic, and ginger; cook,stirring frequently, 2 minutes.  Reduce heat to medium; cover and cook 5 minutes longer.
3. Stir in curry powder; black pepper and cumin; cook 1 minute.  Add tomatoes with their puree, broth, raisins, slat, and chicken pieces.  Heat to boiling over high heat.; boil 1 minute.  Cover and place in oven.   Bake 1 hour.  To serve, sprinkle with parsley.

Source:Good Housekeeping Chicken Easy and Delicious Recipes

Follower Sunday: Thank You Readership! Roasted Crock-Pot Lemon Almond Cornish Hens

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, you have a healthy recipe to prepare for yourself or for your loved ones.  Today is Roasted Lemon Almond Cornish Hens!

Ingredients:

1. 3 Lemons
2. 3 Cornish hens, thawed
3. 2 tablespoons butter, melted
4. 4 cloves garlic, minced and divided
5. 4 teaspoons fresh minced thyme, minced and divided
6. 1/2 teaspoon salt
7. 1/2 teaspoon ground black pepper
8. 1/2 cup sliced almonds, toasted and divided

Preparation:

1. Slice 1 lemon; place 2-3 lemon slices in each hen cavity.  Place 1 teaspoon minced thyme and 1 clove garlic (minced) in each cavity.  Place hens in stoneware.
2. Juice 1 lemon; mix lemon juice with butter, remaining minced garlic, thyme, salt and pepper; drizzle over hens.  Sprinkle with 1/4 cup sliced almonds.
3. Cover and cook on LOWA 8 to 10 hours (HIGH 4 to 6 hours).  Arrange cooked hens on serving platter.  Serve with remaining lemon.  Garnish hens with remaining lemon slices and remaining almonds.

Cider Chicken with Apples & Thyme

 

I absolutely love Granny Smith Apples, which I had 2 today.  This particular recipe calls for Golden Delicious, but Granny Smith Apples would work well in this recipe, too.   This is yummy.  Enjoy and thank you for reading.

INGREDIENTS:

1. 4 – 5 oz. boneless skinless chicken breasts
2. 1/2 tsp salt
3. 1/2 tsp coarsely ground black pepper
4. 2 tsp olive oil
5. 1 Cup frozen pearl onions, thawed
6. 4 strips of turkey bacon, sliced
7. 1 Golden Delicious or Granny Smith Apple (unpeeled), cored and cut into chunks
8. 1 Tbsp. of freshly chopped Thyme or 1 tsp. dried Thyme
9. 1 Cup of apple cider
10. 1/4 cup of low-sodium chicken broth
11. Thyme Sprigs for garnish

PREPARATION:

• Sprinkle the chicken breasts with salt and pepper
• Heat the oil in a large non-stick skillet over medium-high heat.  Add the chicken and sauté until golden and tender; about 4 minutes on each side.  Transfer the chicken to a plate.
• Add the onions and bacon to the skillet.  Cook, shaking the pan occasionally, until the onions are softened and browned; approximately 8 minutes.  Add the apple and thyme; cook until the apple is tender and golden- about 5 minutes.  Stir in the cider and broth.  Raise the heat to high and cook until the sauce boils and thickens slightly- about 5 minutes.  Return the chicken to the skillet and heat through.  Arrange the chicken on a platter, spoon the sauce on top, and garnish with the thyme sprigs.

Nutritional Information per serving:

270 calories; 7g total fat; 1 g saturated fat; 92 mg cholesterol; 617 mg sodium; 16g total carbohydrate; 2g dietary fiber; 35g protein.  Weight Watcher Points: 6 Serves: 4    Source:  Weight Watchers Make it In Minutes

President Obama accepts Nobel Challenge—and so can you!

The Nobel Committee members made no bones about it:  Helping President Obama achieve ambitious peacemaking goals was their goal in awarding the prize Friday.  Now let’s take a look at our challenge:

Consuming fewer calories than we burn, will result in weight loss, but better yet—cutting back on calories and exercising more, would be awesome for us.

• One pound of body fat= 3500 calories

Remember though, the causes of obesity are more complex than just energy imbalance.  Our families have lots to do with this; undoubtedly, genetics plays a role in this too.  Our surroundings play a part, as well, but one-step-at a-time will meet our challenges for healthy weight loss. 

Resources for Success:

• To keep track of your success, you might want to read about the National Weight Loss Registry  and visit Registered Dietitians, as Nutrition Experts.
• NewU - “Your Weight, Your Health, Your Choice," which is an online weight loss support group where members join to receive support, expert feedback from Lisa and Ursula, both registered dietitians, and have the opportunity to share their struggles and successes.  NewU encourages lifestyle change and health living through realistic weight loss strategies without dieting.

Here is a healthy recipe to help with the challenges of weight loss:

Lemon Caper Chicken with Sweet Potato Puree

Chicken Ingredients:

1. 2 skinless, boneless chicken thighs
2. Juice of 1 lemon
3. 1 T olive oil
4. 2 shallots, minced
5. 1 T capers, drained
6. 1 t Dijon mustard

Sweet Potato Ingredients

2 sweet potatoes, microwave or baked

2 T orange juice

14 cup golden raisins

1/2 tsp ground cinnamon

Salt and freshly ground black pepper(optional)

Method:

To make the chicken preheat broiler. Place chicken in a shallow roasting pan.  Combine remaining chicken ingredients and pour over chicken.  Broil 6 inches from heat source 12 to 15 minutes, or until chicken is cooked through.  To prepare the potatoes, scoop hot sweet potato pulp into bow.  Add remaining sweet potato ingredients except salt and pepper/ mix well.  Season to taste with salt and pepper , if desired. Serve with chicken.

Recipe Source: Dr. Oz and Dr. Roizen. You: on a diet.

Fin-tastic Compliment

For any fish or even chicken, a great topping to make, is a delicious fresh salsa by chopping 1- pint of cherry tomatoes,1/4 red or white onion, and a handful of cilantro.  For some extreme heat, add a minced jalapeno.  Toss with the juice of 1/2 lime. (I like to add black beans to my salsa.)

Enjoy and thanks for reading!

• Source:  July/August 2009 Nutrition Action Health Letter

Follower Sunday: “Thank You Readership!” Guest-Chef & Author, Sharon Palmer Inspires us with Moroccan Chicken

By Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

http://www.medicalnutritiontherapyservices.com

 

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce this week, my colleague, Guest-Chef and Author, Sharon Palmer, RD.

 

Sharon Palmer, RD

Freelance Writer

Sharon Palmer is a registered dietitian and food and nutrition writer who has an excellent reputation in journalism. Sharon is also Editor at Environmental Nutrition,  an-award winning independent nutrition newsletter.

"I like to bring a personal, interesting edge to my writing. There are so many hot topics in nutrition that the public is fascinated by. I infuse my work with the latest in scientific-based information."

By the time she turned 10, Sharon Palmer couldn't stay out of the kitchen. She began baking bread, making granola, and cooking dinner every night for her family. It didn't take long for her to decide that she wanted to pursue a career as a dietitian, a field that could let her interests in food and nutrition take root and flourish.

Sharon received her Bachelor of Sciences Degree with Honors from Loma Linda University, California. She enjoyed a diverse 16-year dietetics career with experiences as a clinical dietitian, wellness dietitian, chief clinical dietitian, food and nutrition service director, and consultant dietitian. These positions allowed her to provide nutrition counseling and feed delicious meals to thousands of people.
"Good food should not only be healthy; it should be delicious. This is an exciting time for cuisine, because all that is simple, fresh, bold, and honors tradition is hot."
In 2000, Sharon combined her two great loves, food and writing. She focused most of her attention on writing features covering health, wellness, nutrition, cooking, wine, restaurant reviews, and entertainment, as well as developing original, tested recipes with nutritional analysis for publication.

Sharon has also become a passionate writer about food and environmental issues, writing a number of features on agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, humane animal practices, free trade, hunger, and food security. "People need to be aware of what it takes to get food to their dinner plates. They need to ask questions about their food. How did it grow? Were pesticides used in growing it? Were laborers paid a fair salary? Were the animals treated humanely? To what degree is the food processed? How far did it travel to get to you?"

In addition, Sharon has explored a wide variety of topics on the written page including relationships, family, children, travel, environment, budget, business, profile, education, sports, antiques, decor, art, pets, home improvement, and gardening.

Living in the chaparral hills overlooking Los Angeles with her two sons and husband, Sharon enjoys visiting the local farmers' market every week, cooking, and entertaining in her home for friends and family. This year she started her own organic vegetable garden in her back yard. Her youngest son has ambitions of becoming a chef. Sharon is also involved in her local community by serving as president of a regional school board and volunteering in a number of community efforts.

Over 650 of Sharon's features have been published in a variety of publications including Prevention, Oxygen, LA Times, Environmental Nutrition, Cooking Smart, Delicious Living, Food Product Design, Today's Dietitian, CULINOLOGY, Costco Connection, Trips and Journeys, Parent Teacher, Spider, Clubhouse Jr., Sporting Kid, Kids Pages, , Herbs for Health, Downtown News, Backwoods Home, Backhome, Diabetes Self- Management, , Long Term Care Interface, Diversity Allied Health Careers, Antique Trader, Antiques and Collectibles, Discovery Trails, Capper's, International Sommelier, Woodshop News, Tea, Dollar Stretcher, Cricket, American, Guideposts for Kids, Living Abroad, Caregivers, Food and Fitness Advisor, Fit Body, Pizza Today, Transitions Abroad, Orange Coast, Antique Roadshow Insider, Focus on Healthy Aging, Women's Health Advisor, Imagine, Enlightened Practice, , EPregnancy, QSR Magazine, PTO Today, Chicken Soup for the Soul Magazine, Fiery Foods, Diet & Fitness,Publix Greenwise, and Beyond. In addition, Sharon is a monthly columnist, contributing editor, and "Ask the Expert" for a variety of publications.

   

©  Moroccan Lemon Chicken with Olives

Recipe reprinted with permission by www.sharonpalmer.com .

Ingredients:

1 T. olive oil

6 skinless, boneless, chicken breasts (approximately 4 ounces per breast)

1 large onion, chopped

2 cloves garlic, minced

2 sticks whole cinnamon

2 t. ground cumin

2 t. ground turmeric

1/2 t. freshly ground black pepper

2 lemons

2 small plum tomatoes, chopped

1 c. water

18 large green olives

Preparation:

Heat olive oil in a large pot. Place chicken breasts in hot oil and cook on all sides until slightly browned on surface. Remove from pan and set aside. To pot add chopped onion, garlic, cinnamon sticks, cumin, turmeric, and black pepper. Stir and cook about 5 minutes until onion is cooked. Return chicken to pan and cover. Squeeze the juice of two lemons, reserving lemon peels. Add lemon juice to pot. Slice lemon peels into strips and add to pot with chopped tomatoes, water, and olives. Cover the pot and bring to a boil, then reduce the heat to low and allow the mixture to simmer for about 45 minutes until chicken is tender, occasionally opening the lid to stir mixture and assure that adequate liquid is available in pot to avoid burning. When chicken is done, arrange contents on a platter, discarding cinnamon sticks. Serve immediately. (This dish is excellent served with couscous.)

Yield: 6 servings (1 chicken breast with 3 green olives per serving)

Sharon Palmer, RD
Food/Nutrition Writer
PO Box 1052
Duarte, CA  91009
(909) 262-4123

www.sharonpalmer.com

Sugar and you: With Lemon-Grilled Chicken

by Anthony J Sepe

http://fromadietitienasperspective.blogspot.com

 

       

Have you ever thought about sugar?  Honey? Brown sugar? White Sugar?  Which is more nutritious?… is honey or brown sugar better for you than white sugar?  Well, that’s a common misconception, too.  Honey, actually is a mixture of sugars (fructose, glucose, sucrose, and other sugars), formed from nectar of bees.  Ounce for ounce, the nutrient content of honey and table sugar is about the same.  Here though is a difference:  a teaspoon of honey weights slightly more than a teaspoon of table sugar, it has somewhat more calories and carbohydrate.  Honey is sweeter than table sugar, so less can be used to sweeten foods.  Brown sugar is merely sugar crystals, flavored with molasses.  From a nutritional standpoint, it too has 16 calories and 4 grams of carbohydrate per teaspoon—the same amount as table sugar.

 

Often we hear of refined sugar.  Refined sugar is most simply described as sugar, separated either from the stalk of sugar cane or from the beet root of sugar beet.  The sugar-containing juice of the plant is extracted, then processed into dried sugar crystals.  It’s sold as granulated or white sugar.  Scientifically, C6H12O6.

In the following recipe, I add,1 tsp of lite soy sauce, 1 tsp of brown sugar and 1 teaspoon of jelly and mix together.  This off-sets the lemon with a “bitter-sweet” taste.

 

Lemon Grilled Chicken

Ingredients:

1 lemon

2 Tablespoons of olive oil1 clove of garlic, crushed

1 Tablespoon of chopped fresh parsley

1/4 tsp. dried thyme

1/4 tsp. dried marjoram

1/4 tsp. salt

1/4 tsp black pepper

1 tsp. lite soy sauce

1 tsp. brown sugar

1 tsp. jelly

4 skinless, boneless chicken breasts

 

Preparation Method:

1.  Use a peeler to remove strips of zest from half of the lemon, then trim into fine strips with a small knife.  Reserve and et aside.  Grate the other side of the lemon to make 1 tablespoon zest.  Finally, squeeze the juice from the lemon into a bowl.

2.  In a large bowl, combing the lemon zest and juice, oil, garlic, parsley, thyme, marjoram, salt and pepper.  Pour in the mixture of lite soy sauce,brown sugar and jelly.  Add the chicken breasts to the bowl and spoon the marinade over the chicken until well-coated.  Cover with plastic Wrap.  chill for 30 minutes, or overnight if you have the time.

3.  Preheat the griddle, grill or broiler to medium heat.  Put the chicken pieces on the griddle, reserving marinade.  Cook chicken until cooked through out, about 10 minutes on each side.  Brush with reserved marinade 2-3 times during cooking.   Sprinkle with reserved lemon strips and service immediately.  Garnish with parsley sprigs.

 

Serve with:  Grilled or sautéed mushrooms and mixed pasta salad.

Nutritional Information:  Calories 252, fat8.9g Sat fat 1.5g,carbs 1.7g

Serves: 4

Enjoy!!

Recipe: Black Japonica Rice with Thai Chicken Curry

by http://fromadietitianserpective.blogspot.com

 

Black Japonica Rice with Thai Chicken Curry is actually a blend of Japanese short-grain black rice and medium-grain mahogany rice, also developed by Lundberg Family Farms.  Thanks to the flavor-paced Thai curry paste, available in most grocery stores, this curry has complex flavor though it is quick and easy to prepare.

 

       

    Chicken Curry                 Japonica Rice

Ingredients:

1. 21/2 cups water
2. pinch of salt to water (if desired)
3. 11/4 cups black Japonica rice
4. 1 14 ox can coconut milk
5. 2-3 tsp. Thai green curry paste
6. 1 14.5 oz can no-salt added diced tomatoes, undrained
7. 2 lb bone-in split chicken breasts, skinned
8. 4 scallions, thinly sliced (keep white and green parts separate)
9. 3 T fresh chopped cilantro
10. 2-3 Tbsp. fresh line juice
11. Soy sauce (optional)
12. Fresh cilantro and lime wedges, for garnish

Preparation:

1. Bring water and salt to a boil in a heavy, 2-quart pot or Dutch oven.  Stir in rice.  Reduce heat, over, simmer until some grains have burst open and rice is tender, about 45 minutes.  Remove from heat and let sit for 10 minutes.
2. In a 4-quart pot over medium heat, blend coconut milk and curry paste until smooth.  Add tomatoes with juices, chicken, and whites of scallions.   Bring to a low boil over medium heat.  Cover, reduce heat, and simmer until chicken is cooked, 20-30 minutes.  Remove chicken. Shred or chop meat and discard bones.  Return chicke3n to pot along with green scallion parts, cilantro, lime juice to taste, plus soy sauce, if desired.
3. To serve, press about 3/4 cup rice into a ramekin or a coffee cup.  Unmold onto center of plate.  Spoon chicken curry around rice.  Garnish rice and curry with additional cilantro.  Set a few lime wedges to one side.

PER SERVING:

479 calories, 16g fat;9gsat fat;88mg chol;41g protein, 41 g carb, 4gfiber;211mg sodium Source: Staff at Delicious Living