Wednesday, May 17, 2017

Easy One Pan Chicken Dinner

This article appeared in the last Wayne Living Magazine Resident Recipe Section:


The thing I stress with all my clients is that, to be healthy, you must take the time to grocery shop and prepare your food, as well as take the time to be active throughout the day. There is no way around it, no magic bullet.  However, I realize that not everyone has several hours each day to cook, which is why I always encourage clients to cook in bulk at least once a week. Below is one of the easiest dishes to prepare, that will provide you with several meals worth of food and all the flavors combine to make the veggies taste delicious with no added fat! I make something like this at least once a week, and the leftovers last me quite a few meals. 

INGREDIENTS

  • 3-4 cups chopped mixed  [non-starchy] vegetables (I often use a bunch of kale and slice up zucchini, onions, tomatoes, mushrooms, and broccoli- frozen vegetables are okay to use)
  • 5-6 chicken breasts (I use Wegman’s individually wrapped family pack chicken breasts)
  • 3 large sweet potatoes (poked with knife or fork to allow steam to escape)
  • 1 cup low-sodium chicken broth
  • Salt and pepper to taste
  • Herbs to taste (I often dust with parsley, garlic, turmeric, and/or cilantro)


DIRECTIONS:

Lay mixed vegetables to cover the bottom of a 13” x 9” pan (or larger if you want to use more veggies). Place chicken breasts and sweet potatoes on top of vegetables. Pour the chicken broth over all the ingredients, then season accordingly. Cover the pan with tin foil and bake at 375 degrees for 1 hour, or until chicken is cooked through and potatoes are soft. 


TO SERVE: 
Take ½ - 1 chicken breast (depending on size) as your protein for the meal and serve with ½ a sweet potato and lots of veggies. Enjoy!


Picture Source: https://therealfoodrds.com/wp-content/uploads/2015/10/Sweet-Potato-Broccoli-Chicken-Bake-3-e1447878920589.jpg

Sunday, April 16, 2017

Satueed Swiss Chard

This recipe first appeared in the March 2017 issue of Wayne Living Magazine:
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One of my favorite leafy greens to recommend is Swiss Chard because it has an unbelievable nutritional profile while also aiding in blood sugar regulation and it has many anti-inflammatory benefits as well. This green is not as bitter or thick and fibrous as others (ie: kale), and works great in stir fries, soups, and omelets. The recipe below is perfect for those who have not worked with Swiss Chard previously.

Ingredients:
3 bunches Swiss Chard
1 tbsp olive oil
2-3 tbsp chicken or vegetable broth
1 onion, chopped
3 garlic gloves, smashed and chopped (roasted even better!)
Pinch of salt
Juice of 1 lemon

Directions:
1) Wash the Swiss Chard and cut off any dark parts of chard and last 1” of the stalk. Slice into fine pieces.
2) Heat oil, broth, onion, and garlic cloves on pan on medium-high heat.
3) Add chopped chard to the oil mixture in pan and mix together.  Add lemon juice.
4) Cover the pan with a lid until chard is wilted down.
5) Once chard is cooked down, salt to taste and serve. I recommend serving with salmon and a whole grain like farro, kamut, buckwheat, or quinoa. Hot sauce or red pepper flakes go well on the chard too!

Nutrition Info: 4 servings
Per serving: 75 calories, 3.5 g fat (3 g MUFA), 2 g fiber, >100% DV Vitamin A

Analysis performed by Diet Analysis Pro software

Picture Source: http://media.pennlive.com/life/photo/swisschardbrightlightsjpg-a31be7c6bb811421.jpg


Thursday, February 23, 2017

Healthy Turkey Pumpkin Chili

This post previously appeared in Philly.com in a February 2016 Winter Comfort Foods Article I wrote for them:


Kelly’s Pumpkin Turkey Chili 

Nothing says winter like a nice bowl of chili, though the usual fare is robust in saturated fat and sodium. This version, though not your classic bowl, is definitely a great dinner option. Pumpkin is a staple I keep in my pantry at all times as an easy way to add a creamy texture to recipes without cream. It adds a subtle sweetness to recipes tons of Vitamin A and fiber! I recommend serving it over barley or farro with more veggies topped off with plain yogurt for a very well-balanced meal. 

Ingredients: 
1 tbsp olive oil  
1 c onion, chopped
1 c mixed bell peppers, chopped
1 c vegetable of choice (chopped broccoli, cauliflower, cabbage, etc)
1 – 4oz can green chilis 1 large garlic clove, minced
1 pound (16 oz) 99% extra lean ground turkey
1 (14.5 oz) can diced tomatoes, reduced sodium
1 can red kidney beans (no salt added if available)
1 (14.5 oz) can 100% pure pumpkin
1 ½ tbsp chili powder
½ tbsp cumin
½ tsp salt (can add more to taste at end)
½ tsp black pepper
Cayenne pepper – to taste
Optional toppings: chopped cilantro, 0% plain Greek yogurt, 2% shredded cheese 

Directions: 
1. Heat oil in a large skillet over medium-high heat. 
2. Sauté the Bell peppers, vegetables of choice, green chilies, and garlic until tender, about 10 minutes. Push veggies to side of pan and add turkey. Cook turkey until brown, about 10 minutes, stirring occasionally. Stir in tomatoes, beans, and pumpkin. Then add rest of seasonings and more salt if needed.  Reduce and simmer for at least 25 minutes. 
3. Top and enjoy! 


Nutritional Value per serving (1/6 recipe): 255 calories, 4.5 g fat, 419 mg sodium, 30 g carb (11 g fiber!), 27 g protein [Analysis using Diet Master Pro] *analysis using chopped broccoli and no-salt added canned tomatoes and beans 

Picture source: https://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2010/08/HeartyTurkeyChili_xl.jpg