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Recipe for the month of February
HEARTY CHICKEN STEW
Serves 8
 Ingredients:
2 pounds boneless,
skinless chicken breasts, rinsed, patted dry with paper towels, and
all visible fat removed
1 tablespoon acceptable vegetable oil
1 medium onion, finely chopped
1 tablespoon minced fresh gingerroot or 1 teaspoon ground ginger
3 cloves garlic, minced, or 1 1/2 teaspoons bottled minced garlic
2 tablespoons all-purpose flour
2 medium tomatoes, diced
8 to 10 peppercorns, or to taste
6 whole cloves
1 cinnamon stick
2 cups water
1 tablespoon Worcestershire sauce
8 ounces small red or white potatoes, scrubbed and unpeeled
12 ounces baby carrots, fresh or no-salt-added frozen
6 ounces green peas, fresh or no-salt-added frozen (about 1 to 1 1/4
cup)
 Directions:
Cut chicken breasts into 1-inch cubes. Set aside. In a deep skillet
or Dutch oven, heat oil over medium-high heat. Sauté onion,
gingerroot, and garlic until onion is soft, about 3 minutes. Add
flour and cook for 1 minute, stirring to prevent sticking. Stir in
tomatoes and cook for 2 minutes. Tie peppercorns, cloves, and
cinnamon in a small piece of cheesecloth. Add cheesecloth package,
chicken, water, and Worcestershire sauce to onion mixture. Stir.
Reduce heat and simmer, covered, for 20 minutes. Add carrots,
potatoes, and peas. Simmer, covered, until cooked, 20 to 25 minutes.
Remove cheesecloth package.
Calories: 228
Protein: 27 g
Carbohydrates: 18 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 1 g
Cholesterol: 62 mg
Sodium: 123 mg |
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| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
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| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
|
| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
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| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
|
| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
|
| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
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| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
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The
Team