October 2011 posts
Our parents were right. The people we surround ourselves with have a direct impact on our personal lifestyle choices. So, are your friends and family a positive influence on your life? Are you a good influence on those around you? Do you have a training partner that you see on a regular basis?
Most of us are more likely to workout if we make a commitment to meet someone and workout together, it makes us accountable and means letting someone down if we flake out.
Your training partner does not have to be your best friend, they just need to be someone that supports you and motivates you to be a better person. You also don’t need to spend additional money, you can find someone currently in your life.
Nursing and Tech Sub-Committees Make Progress
The Joint Labor Management Nursing Staffing Committee met today to discuss contract language. The nursing sub-committee made progress on detailing the structure of staffing committees. In addition, several tentative agreements were reached in the tech sub-committee regarding some of the sonographer positions. Other discussions included certification, surgical tech scope of practice, call-back relief and guidelines.
Discussions Continue on Many Fronts
Swedish and SEIU continued discussions on employee dependability, new hires and preceptor definitions.
Upcoming Negotiation Meetings
Also known as “Curry in a Hurry,” this dish is fantastic. It’s a great way to introduce Indian flavors into your menus. Serves 4. Make extra for leftovers or lunches.
- 16 ounces Rockfish (or other firm white fish) cut in bite size pieces
- 2 teaspoons lemon juice
- 1 teaspoon curry powder
- 1 teaspoon ground coriander
- ¼ teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 1½ tablespoons olive oil
- 1 cup onions, chopped
- 4 cloves garlic, finely chopped
- 1 tablespoon ginger root, finely chopped
- 1 cup canned crushed tomatoes, no salt added
- 1 cup broccoli florets
- ½ cup pineapple chunks canned in juice, drained
- ½ cup sweet red pepper, chopped
- 2 cups cooked brown rice
- plain yogurt and cilantro (optional garnishes)
- Coat fish pieces in lemon juice. Combine next four spices and coat fish pieces.
- Heat half of olive oil in skillet over medium heat. Sauté fish pieces, turning frequently until just browned on all sides (about 3 minutes). Set aside.
- Add remaining oil to skillet on medium low. Add onions, garlic and ginger root. Sauté stirring often until onions are soft and translucent.
- Add tomatoes, broccoli, pineapple and red pepper. Simmer until broccoli and peppers are just done (approx. 10-15 minutes, add fish for last few minutes to let the flavors blend.
- Serve over brown rice. Top with plain yogurt and cilantro if you’d like.
Per serving with rice: 336 calories, 26 gm protein, 41 gm carbohydrate, 8 gm fat, 1 gm sat fat, 4 gm mono fat, 40 mg cholesterol, 5 gm fiber, 360 mg sodium
THE SEASONED COOK The flavors in this dish are absolutely memorable! Make a double batch and heat up the leftovers for next day’s lunch. The yogurt will cut the heat in this dish so start with a drizzle. You can always add more.
Twice the spice! Flavorful roast chicken (serves 8) is easy when garam masala and curry pair up in this pungent (but not fiery) spice rub. Our barley stuffing adds a sweet and nutty touch that’s low on the glycemic index and has high levels of soluble fiber, known for reducing cholesterol. Serve with any green vegetable such as green beans or broccoli.
- 4-5 pound whole chicken
Spice Rub for Chicken
- 4 teaspoons garam masala
- 1 teaspoon curry powder
- 4 cloves garlic, minced
- 1 tablespoon ginger root, minced
- 2 teaspoons canola oil
- 4 teaspoons canola oil, divided
- 1 medium onion, finely chopped
- 1½ teaspoon cumin seeds
- Zest and juice (½ cup) of 1 orange
- ¼ cup raisins
- 3 cups cooked pearl barley (¾ cup raw before cooking)
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- Mix together marinade ingredients to form a paste. Place paste under skin being careful not to tear skin; inside the cavity; and on the outside of the hen. Refrigerate overnight or at least 1 hour.
- Preheat oven to 450°F and in the meantime make stuffing. Heat oil in sauté pan over medium heat. Sauté onions for 6 minutes until translucent, add cumin seeds and heat for about 30 seconds to toast. Combine rest of the stuffing ingredients and mix well. Lightly stuff in cavity of marinated hen and put the additional stuffing in a covered ovenproof casserole.
- Place stuffed chicken, breast up on rack in shallow baking pan. Lightly brush with oil. Roast for 15 minutes, reduce heat to 350°F, and roast another 20 minutes per pound or until thigh meat and cavity stuffing registers 160°F and bird is golden brown. Baste every 20 minutes as well. Heat additional stuffing in oven last 30 minutes of cooking time.
- Transfer chicken to a platter, tent hen lightly with foil and let rest 10 minutes, temperature will rise to 165°F. Carve chicken and serve stuffing along side.
Per serving: 404 calories, 33g protein, 25g carbohydrate, 3g fiber, 19g fat, 5g saturated fat, 8g mono fat, 121mg cholesterol, 131 mg sodium
THE SEASONED COOK Use spice mixes such as garam masala to save time and money. This aromatic blend of coriander, cumin, cinnamon, cardamom, clove and black pepper adds flavor without salt.
When facing a busy week, we appreciate a one-dish make-ahead option. This satisfying vegetarian meal (serves 6) awakens barley’s earthy overtones—a perfect backdrop for savory winter vegetables.
- 1¾ cups low-sodium vegetable or chicken broth
- ¾ cup barley, rinsed
- 2 tablespoons olive oil
- 1 large onion, thinly sliced (about 1½ cups)
- 2 cloves garlic, thinly sliced
- ½ pound mushrooms, quartered
- ½ teaspoon salt (optional)
- 4 cups vegetables cut in ½ inch cubes (e.g. carrots, parsnips, brussel sprouts, cauliflower, yam)
- ½ teaspoon black pepper
- 1 15 ounce can tomatoes with mild green chilies, undrained
- 1 yellow bell pepper, sliced into strips
- ½ cup flat leaf parsley, coarsely chopped
- 3 tablespoons chopped fresh herbs: rosemary, thyme, sage
- ¼ cup grated Parmesan
- In a medium saucepan, bring broth to a boil. Add barley, cover pan and reduce heat to low for 30-40 minutes until barley is tender and broth is absorbed.
- Meanwhile, prepare all vegetables. Heat oil in a large skillet over medium-high heat. Sauté onion, garlic, salt and mushrooms until onion is soft, about 3 minutes. Add root vegetables and pepper, sauté for another 5 minutes, stirring frequently to prevent burning.
- Add tomatoes, reduce heat to medium-low, cover and simmer until vegetables are tender, about 8-10 minutes.
- Add bell pepper, parsley and barley to skillet and mix well. Cover and simmer until heated through. Combine herbs with cheese, garnish and serve.
Per serving with salt: 258 calories, 14g protein, 44g carbohydrate, 7g fat, 2g sat fat, 4g mono fat, 4mg cholesterol, 9g fiber, 460 mg sodium. Without salt: 260 mg sodium
The Seasoned Cook Dried herbs work equally well in this recipe. Add them with the tomatoes in step 3. Cooking vegetables in a large skillet instead of a pot allows them to caramelize (turn brown), which boosts flavor.