Tag Archives: healthy recipes

Superfood of the Month: Brussels Sprouts

Brussels sprouts are a low-glycemic nutritious vegetable that should be considered in weight-reduction programs. A 100g serving of sprouts provides just 45 calories, 3.38g of protein, 3.8g of dietary fiber (10 percent of the recommended daily allowance) and no cholesterol.

Brussels sprouts are a storehouse of several flavonoid antioxidants, which protect from prostate, colon and endometrial cancers. They are also excellent sources of vitamin C, vitamin A and vitamin K. And, brussels sprouts protect against vitamin A deficiency, bone loss, iron-deficiency anemia, cardiovascular diseases, and colon and prostate cancers.

Brussels sprouts are cool season vegetables. They are harvested when their lower buds reach maturity and achieve about an inch in diameter. Fresh sprouts should be firm and compact with dark green heads. Avoid sprouts with loose leaves, and those that are yellowish and light in weight.

Fresh sprouts keep well in the refrigerator for a day or two. Remove any damaged or discolored outer leaves, and store fresh unwashed sprouts in plastic zipper bags in the vegetable drawer in the refrigerator.

Recipe

    Chicken with Brussels Sprouts and Mustard Sauce, and Rosemary Potatoes

    Ingredients (Serves 4)
    2 tablespoons olive oil, divided
    4 (6-ounce) skinless, boneless chicken breast halves
    3/8 teaspoon salt, divided
    1/4 teaspoon freshly ground black pepper
    3/4 cup fat-free, lower-sodium chicken broth, divided
    1/4 cup unfiltered apple cider
    2 tablespoons whole-grain Dijon mustard
    2 tablespoons butter, divided
    1 tablespoon chopped, fresh flat-leaf parsley
    12 ounces Brussels sprouts, trimmed and halved

    Step 1
    Preheat oven to 450°.

    Step 2
    Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon of salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup of broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon of butter and parsley.

    Step 3
    Heat remaining 1 tablespoon of oil and 1 tablespoon of butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon of salt and 1/4 cup of broth to pan; cover and cook 4 minutes or until crisp-tender. Serve.

    Rosemary Potatoes (Serves 4)
    Ingredients
    1 tablespoon olive oil
    1 teaspoon chopped fresh thyme
    1/2 teaspoon minced fresh rosemary
    1/4 teaspoon salt
    1/4 teaspoon black pepper
    12 ounces quartered red potatoes

    Preheat oven to 450°. Combine olive oil, thyme, rosemary, salt, black pepper and potatoes in a bowl. Spread potatoes on a jelly-roll pan. Bake at 450° for 25 minutes or until golden brown and tender.

What Can I Eat? Bringing Back An Old Favorite

By Laura Stepp, MA, RD, LD, Clinical Dietitian at Lexington Medical Center

Again, I find myself looking at another beautiful picture of food and thinking about all of those vegetables I bought at the farmer’s market over the weekend. There are so many ways to incorporate and combine vegetables. The possibilities are endless, and yes, overwhelming. So as I looked through the most recent edition of Diabetic Living® Magazine, I saw an up-to-date and refreshing recipe for an old favorite: Waldorf Salad Lettuce Wraps.

Waldorf Salad Wraps

Waldorf Salad Wraps

Now many of you (especially if you are a child of the 70’s or before) might be thinking, “Yikes! The mayonnaise based salad with nuts and fruits that our parents used to eat?” Yes. My cardiac and diabetes clients are always interested in eating better but are conflicted with wanting to enjoy old traditional recipes. At the same time, I’m encouraging them to try new vegetables in new ways. Let’s do both with this heart-healthy and diabetes-friendly version.

Servings: 4 (2 wraps each)
Carbs per serving: 33 g
Start to finish preparation; 25 mins (not including cook time for whole grain)

1-1/4 cups of a cooked whole grain (brown or wild rice, pearled barley)
1 cup thin sliced apple
1 cup chopped celery
¾ cup chopped cauliflower florets
½ cup red/black seedless grapes, halved or quartered
½ cup chopped walnuts (toasted)
½ cup plain low-fat Greek yogurt (yes, really)
1 Tbsp honey (local – preferably)
½ tsp kosher salt (can substitute sea salt)
½ tsp celery seeds
¼ tsp black pepper
8 Bibb lettuce leaves (can substitute green or red leaf lettuce leaves)

1. In a large bowl combine the first six ingredients (Whole grain through walnuts). For dressing, in a small bowl combine the next six ingredients (yogurt through pepper)
2. Pour dressing over whole grain mixture; toss gently to coast. Spoon onto lettuce leaves; roll up.

Per Serving: 204 calories; (1 g Sat fat), 33g carbs (5 g fiber, 14 g sugars), 8 g protein