Soup is comforting, especially during the winter months—classic chicken soup with vegetables or creamy clam chowder warms the body and feeds the mind. Paired with salad and freshly baked bread, soup makes a healthy and satisfying meal—stir up a pot tonight and enjoy!
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
5 servings, about 1 1/2 cups each | Active Time: 30 minutes |
Total Time: 30 minutes
Ingredients
•2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
•1/2 cup carrot or diced red bell pepper
•1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
•1 large clove garlic, minced
•5 cups reduced-sodium chicken broth
•1 1/2 teaspoons dried marjoram
•6 ounces baby spinach, coarsely chopped
•1 15-ounce can cannellini beans or great northern beans, rinsed
•1/4 cup grated Parmesan cheese
•1/3 cup lightly packed fresh basil leaves
•Freshly ground pepper to taste
•3/4 cup plain or herbed multigrain croutons for garnish (optional)
Preparation
1.Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2.With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3.Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4.Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Nutrition
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat
Monday, December 28, 2009
Sunday, December 27, 2009
Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
Monday, November 30, 2009
Gourmet Granola
Cooking Instructions:
o 2 cups old-fashioned oats
o Nonstick vegetable oil spray
o 1 cup shredded sweetened coconut
o 1/2 cup pine nuts
o 1/2 cup sunflower seeds
o 1/2 cup cashews
o 1/2 cup macadamia nuts
o 1/4 cup sesame seeds
o 1/2 cup pure maple syrup
o 1/4 cup vegetable oil
o 1/4 cup Brwon Rice Syrup
o 1/2 cup raisins
Preheat oven to 250°F. Place oats on large rimmed baking sheet. Bake until oats are lightly toasted, stirring occasionally, about 5 – 10 minutes. Transfer baked oats to large bowl. Increase oven temperature to 325°F. Heavily spray same rimmed baking sheet with nonstick spray. Mix shredded coconut, all nuts, and sesame seeds into baked oats. Whisk maple syrup, vegetable oil, and rice syrup to blend in small bowl. Pour over oat mixture; toss to coat evenly. Spread granola on prepared rimmed baking sheet. Bake in middle of oven until deep golden, about 25 minutes or longer until toasted, stirring occasionally so that mixture does not burn. Mix in raisins last 5 minutes. Cool granola on sheet.
o 2 cups old-fashioned oats
o Nonstick vegetable oil spray
o 1 cup shredded sweetened coconut
o 1/2 cup pine nuts
o 1/2 cup sunflower seeds
o 1/2 cup cashews
o 1/2 cup macadamia nuts
o 1/4 cup sesame seeds
o 1/2 cup pure maple syrup
o 1/4 cup vegetable oil
o 1/4 cup Brwon Rice Syrup
o 1/2 cup raisins
Preheat oven to 250°F. Place oats on large rimmed baking sheet. Bake until oats are lightly toasted, stirring occasionally, about 5 – 10 minutes. Transfer baked oats to large bowl. Increase oven temperature to 325°F. Heavily spray same rimmed baking sheet with nonstick spray. Mix shredded coconut, all nuts, and sesame seeds into baked oats. Whisk maple syrup, vegetable oil, and rice syrup to blend in small bowl. Pour over oat mixture; toss to coat evenly. Spread granola on prepared rimmed baking sheet. Bake in middle of oven until deep golden, about 25 minutes or longer until toasted, stirring occasionally so that mixture does not burn. Mix in raisins last 5 minutes. Cool granola on sheet.
Friday, November 27, 2009
Southwestern Stuffed Acorn Squash
From EatingWell: September/October 2007
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Tuesday, October 20, 2009
Bow Ties with Chicken and Cranberries
12 ounces Bow Tie pasta, uncooked
3/4 cup dried cranberries
1/3 cup cranberry liqueur
OR
1/3 cup port wine
2 tablespoons butter or margarine
1/2 cup sliced shallots
OR
1/2 cup chopped sweet onion
1/4 cup all-purpose flour
1 teaspoon paprika
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breast, cut into 1 1/2-inch pieces
1 1/4 cups canned low-sodium chicken broth
Chopped fresh thyme or parsley (optional)
Combine cranberries and liqueur in a small microwave-safe bowl. Cook in microwave oven at high power 50 seconds or until hot. Let stand while preparing pasta and chicken.
Cook pasta according to package directions. Meanwhile, melt butter in a large, deep, nonstick skillet. Add shallots; cook over medium heat 5 minutes, stirring occasionally. Combine flour, paprika, thyme, salt and pepper in a plastic or paper bag. Add chicken; shake to coat. Add chicken and any remaining flour mixture to skillet; cook 5 minutes, or until chicken is no longer pink, stirring occasionally. Add broth to skillet; bring to a simmer, stirring occasionally. Simmer uncovered 5 to 6 minutes or until sauce thickens slightly and chicken is cooked through.
Drain cranberries; stir into sauce. Drain pasta; return to pot. Add chicken mixture, tossing well. Sprinkle with thyme, if desired.
3/4 cup dried cranberries
1/3 cup cranberry liqueur
OR
1/3 cup port wine
2 tablespoons butter or margarine
1/2 cup sliced shallots
OR
1/2 cup chopped sweet onion
1/4 cup all-purpose flour
1 teaspoon paprika
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breast, cut into 1 1/2-inch pieces
1 1/4 cups canned low-sodium chicken broth
Chopped fresh thyme or parsley (optional)
Combine cranberries and liqueur in a small microwave-safe bowl. Cook in microwave oven at high power 50 seconds or until hot. Let stand while preparing pasta and chicken.
Cook pasta according to package directions. Meanwhile, melt butter in a large, deep, nonstick skillet. Add shallots; cook over medium heat 5 minutes, stirring occasionally. Combine flour, paprika, thyme, salt and pepper in a plastic or paper bag. Add chicken; shake to coat. Add chicken and any remaining flour mixture to skillet; cook 5 minutes, or until chicken is no longer pink, stirring occasionally. Add broth to skillet; bring to a simmer, stirring occasionally. Simmer uncovered 5 to 6 minutes or until sauce thickens slightly and chicken is cooked through.
Drain cranberries; stir into sauce. Drain pasta; return to pot. Add chicken mixture, tossing well. Sprinkle with thyme, if desired.
Sunday, August 23, 2009
A Blueberry A Day
Blueberries continue to generate increased interest for their potential health giving properties. According to research currently underway at the USDA Human Nutrition Research Center on Aging at Tufts University, blueberries top the list of some 40 fruits, juices, and vegetable in their antioxidant activity. Concord grape juice is next on the list with about two thirds of the antioxidant activity of blueberries followed by strawberries, kale, and spinach.
Blueberries are just now being recognized for their high antioxidant activity due to sophisticated new techniques for studying the antioxidant properties of food. The NABC (North American Blueberry Council) is in contact with researchers at Tufts University and will continue to monitor the progress in this area.
Blueberries have long been prized as a great tasting and value added fruit. The fact that blueberries are low in calories, virtually fat free, a good source of fiber, and now found to be high in antioxidants makes the blueberry an even more attractive fruit to the consumer and industrial user both here at home and abroad.
(Article courtesy of the North American Blueberry Council)
Chef Bill’s Blueberry Cobbler
Yield: Serves 4 to 6
3/4 stick (6 tablespoons) unsalted butter
1 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon freshly grated nutmeg
1 cup sugar
2/3 cup milk
2 cups blueberries (about 11 ounces)
Accompaniment: whipped cream or vanilla ice cream
Preheat oven to 375°F.
In an 8-inch square or other 2-quart baking dish melt butter. Into a bowl sift together flour, baking powder, salt, and nutmeg and stir in sugar until combined well. Add milk and whisk batter until it is just combined. Pour batter into melted butter; do not stir. Pour berries into center of batter; do not stir. Bake cobbler in middle of oven 40 minutes, or until cake portion is golden and berries exude juices.
Serve cobbler warm or at room temperature with whipped cream or ice cream.
Sunday, August 16, 2009
Tips For Healthy Eating Lifestyle
Written by:
Lee Ann DiBiase MS,RD/LD
Clinical Dietitian
Summa Wellness Institute
Making Wise Food Choices is the easiest diet you can follow!!!!!
• Balance: Eat a variety of foods every day
Why: fun, not boring, tasty
Balance the healthful choices with the sweets, treats, and fried foods
• Smart snacks: Snacks are a good way to keep up your energy level during the day
Choices: Prepare it and offer just that:
Veggies cut up in baggies
Low fat dipping bowl or salsa
Cut up fruit or fruit kabobs
Apple slices with dips
Cheese stick or cubes eaten with toothpicks
Whole wheat crackers with cheese or peanut butter
Served with apple or pear
Yogurt mixed with fruit
A snack combining a protein (nut, dairy, meat) with a carbohydrate (fruit, vegetable, whole grain breads or crackers) is the best combination.
Other choices: bean burrito
Cheese quesadilla with lettuce
Yogurt and fruit smoothie with graham crackers
Bowl of whole grain cereal, low fat milk, and fruit
• Snacks and meals should be spaced 3-4 hours apart
Breakfast: 6:15 am
Snack: 10:00 am
Lunch: 12:00 pm
Home: 3:00 pm snack
Dinner: 6:00 pm
• Portion size: Super size is not super-follow normal portion sizes
Bread: 1 slice
Bagel: hockey puck
Pancake: CD
Piece of fruit: baseball
Pasta: tennis ball
Veggies: baseball or fist size
Cheese cubes: 2 dice
Stay away from POP!!!! Limit juice to 1-2 glasses a day.
Drink: water, milk, flavored waters
Eat when hungry and STOP when you start to feel full.
Try to eat with the TV off- eating should be in the kitchen/dinning room only
When you have a treat enjoy it.
• Eat breakfast: it is the most important meal of the day and it will keep you from falling asleep during morning classes
Choices: Have carbohydrates for energy, protein to feel full longer.
Two slices of whole grain bread with peanut butter and apple slices.
One cup of vanilla yogurt, mix in cereal, top with fruit
Leftover veggie pizza and a glass of milk
Whole grain waffles topped with pb, fruit or ricotta cheese
Hot cereal
Peanut butter on a bagel with fruit
Breakfast smoothie
Vegetable omelet
Ham on toasted English muffin
Leftovers
Facts about the” D” word
Diets are usually designed to restrict your choices.
Many diets focus on eating a single type of food or eliminating whole food groups
Diets based on deprivation make people want more of the restricted food
Diets are designed to fail, they do not teach proper and fun choices
Lee Ann DiBiase MS,RD/LD
Clinical Dietitian
Summa Wellness Institute
Making Wise Food Choices is the easiest diet you can follow!!!!!
• Balance: Eat a variety of foods every day
Why: fun, not boring, tasty
Balance the healthful choices with the sweets, treats, and fried foods
• Smart snacks: Snacks are a good way to keep up your energy level during the day
Choices: Prepare it and offer just that:
Veggies cut up in baggies
Low fat dipping bowl or salsa
Cut up fruit or fruit kabobs
Apple slices with dips
Cheese stick or cubes eaten with toothpicks
Whole wheat crackers with cheese or peanut butter
Served with apple or pear
Yogurt mixed with fruit
A snack combining a protein (nut, dairy, meat) with a carbohydrate (fruit, vegetable, whole grain breads or crackers) is the best combination.
Other choices: bean burrito
Cheese quesadilla with lettuce
Yogurt and fruit smoothie with graham crackers
Bowl of whole grain cereal, low fat milk, and fruit
• Snacks and meals should be spaced 3-4 hours apart
Breakfast: 6:15 am
Snack: 10:00 am
Lunch: 12:00 pm
Home: 3:00 pm snack
Dinner: 6:00 pm
• Portion size: Super size is not super-follow normal portion sizes
Bread: 1 slice
Bagel: hockey puck
Pancake: CD
Piece of fruit: baseball
Pasta: tennis ball
Veggies: baseball or fist size
Cheese cubes: 2 dice
Stay away from POP!!!! Limit juice to 1-2 glasses a day.
Drink: water, milk, flavored waters
Eat when hungry and STOP when you start to feel full.
Try to eat with the TV off- eating should be in the kitchen/dinning room only
When you have a treat enjoy it.
• Eat breakfast: it is the most important meal of the day and it will keep you from falling asleep during morning classes
Choices: Have carbohydrates for energy, protein to feel full longer.
Two slices of whole grain bread with peanut butter and apple slices.
One cup of vanilla yogurt, mix in cereal, top with fruit
Leftover veggie pizza and a glass of milk
Whole grain waffles topped with pb, fruit or ricotta cheese
Hot cereal
Peanut butter on a bagel with fruit
Breakfast smoothie
Vegetable omelet
Ham on toasted English muffin
Leftovers
Facts about the” D” word
Diets are usually designed to restrict your choices.
Many diets focus on eating a single type of food or eliminating whole food groups
Diets based on deprivation make people want more of the restricted food
Diets are designed to fail, they do not teach proper and fun choices
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