'healthy' posts

If you relish an explosion of flavors, you’ll love this savory blend of spices, olives, and chicken. And it’s as heart-healthy as it is delicious. Spices offer a wealth of antioxidants, which contribute to healthy arteries. Ginger and turmeric are known to help circulation, similar to aspirin. Serves 4.

Try this with: Festive Bulgur Salad

Ingredients

• 1 tablespoon paprika
• 2 teaspoons cumin
• ½ teaspoon turmeric
• ½ teaspoon ginger
• 2 cloves garlic, minced
• 2 tablespoons flour
• 1 pound boneless skinless fryer chicken breast, cut into bite-size chunks
• 1 cup low-sodium chicken broth
• ¼ cup lemon juice
• 12 pitted large green olives, halved
• 1 lemon, sliced into rounds
• ½ cup cilantro, chopped (optional)

Directions

1. Preheat oven to 375°.
2. Combine paprika, cumin, turmeric, ginger, garlic, and flour. Toss with chicken pieces.
3. Place chicken and mixture in small baking dish. Combine broth and lemon juice and pour over chicken. Add olives and lemon slices.
4. Cover dish and bake for 20 minutes. Remove cover and bake for an additional 10 minutes.
5. Garnish with cilantro if desired and serve.

Per serving: 243 calories, 37 gm protein, 11 gm carbohydrates, 6 gm fat, 1 gm sat fat, 2 gm mono fat, 96 mg cholesterol, 3 gm fiber, 286 mg sodium

THE SEASONED COOK Turmeric gives food a beautiful golden color and cumin adds a spicy note that you’ll recognize from your favorite Mexican dishes.

Some days just feel like soup days, so it’s good to have a recipe that you can make without much effort. This hearty (but not heavy) chowder can be on the table in less than 20 minutes (and serves 4-6). Our secret ingredient is the sweet potato, but other potatoes work just as well. Nonfat milk gives a creamy texture without the added calories. Serve with hearty grain roll and hard cheddar cheese wedge.

Ingredients

• 2 cups low-sodium chicken broth
• 1½ cups broccoli, chopped
• 1 large sweet potato, peeled and cubed
• 1 cup mushrooms, sliced
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 tablespoons all-purpose flour
• 2 cups nonfat milk
• 1 15-ounce can whole kernel corn, drained
• 1 cup green beans
• 1 red bell pepper, chopped
• 1 tablespoon basil
• ½ teaspoon salt, optional
• Dash black pepper

Directions

1. In a large soup pot bring broth, broccoli, and sweet potato to boil. Reduce heat; cover and simmer for 5 minutes. Do not drain. Set aside uncovered.
2. Meanwhile, in a large saucepan, heat olive oil, add mushrooms and onions, cook until tender, about 3-5 minutes.
3. Whisk flour into milk and add all at once to mushrooms. Turn heat to low and stir with a whisk until bubbly.
4. Pour mushroom mixture into soup pot with broccoli, broth, and sweet potato.
5. Add corn, green beans, red pepper, and basil. Heat through 2-3 minutes. Add salt and black pepper to taste.

Per serving: 245 calories, 12 gm protein, 42 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 2 mg cholesterol, 5 gm fiber, 503 mg sodium (253 mg without salt)

THE SEASONED COOK The green beans and red pepper add a pleasant crunchiness to this soup. Use whatever fresh vegetables may be in season. Experiment with the vegetables you have on hand.
One ounce of low-fat cheddar cheese adds only 48 calories and 2 grams of fat.