Friday, April 11, 2014

Healthy Recipes

Recommended by our Center for Nutrition, Diet and Health, here are some healthy spring recipes,  courtesy of NIH.  This month's recipes are Chicken and Mushroom Fricassee and Spinach and Limas. Enjoy!

Prep time   - 10 minutes        
Cook time  - 15 minutes        
Yields   - 4 servings 
Serving size  - 1 cup of limas and spinach

2 C frozen lima beans
 ½ C onion, chopped
1 C fennel bulb, rinsed and cut into 4-inch strips
1 Tbsp vegetable oil
¼ C low-sodium chicken broth
1 bag (10 oz) leaf spinach, rinsed
1 Tbsp distilled vinegar
⅛ tsp ground black pepper
1 Tbsp dried chives

Nutritional InfoCalories               93
Total fat               2 g
Saturated fat       1 g
Cholesterol         0 mg
Sodium               84 mg
Total fiber           6 g
Protein                5 g
Carbohydrates  15 g
Potassium          452 mg

1  In a saucepan, steam or boil lima beans in unsalted water for about 10 minutes.  Drain.
2  In sauté pan, sauté onions and fennel in oil.
3  Add beans and chicken broth to sauté pan, and cover.  Cook for 2 minutes.
4  Stir in spinach.  Cover and cook until spinach has wilted, about 2 minutes.
5  Stir in vinegar and pepper.  Cover and let stand for 30 seconds.
6  Sprinkle with chives and serve.

Prep time  - 10 minutes        
Cook time   - 30 minutes      
Yields   - 4 servings
Serving size - 1 chicken leg, 1 cup of vegetables and sauce

1 Tbsp olive oil
1 carton (10 oz) white button mushrooms, rinsed and quartered
1 C leeks, split into quarters, then sliced into small squares and rinsed well
1 C potatoes, peeled and diced
1 C celery, rinsed and diced
1 C pearl onions, raw or frozen
3 C low-sodium chicken broth
1 lb skinless chicken legs or thighs (4 whole legs, split, or 8 thighs)
2 Tbsp each fresh herbs (such as parsley and chives), rinsed, dried, and minced (or 2 tsp dried)
1 Tbsp lemon juice
1 Tbsp cornstarch
2 Tbsp fat-free sour cream
½ tsp salt
¼ tsp ground black pepper

Nutritional Info    
calories                242
Total fat               9 g
Saturated fat       2 g
Cholesterol         42 mg
Sodium               430 mg
Total fiber           3 g
Protein                20 g
Carbohydrates   24 g
Potassium          807 mg

1 Preheat oven to 350 ºF.

2 Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large sauté pan with a metal handle will work as well).

3 Add mushrooms to pan, and cook until golden brown, about 3–5 minutes.  Add leeks, potatoes, celery, and pearl onions, and continue to cook until the vegetables become soft, about 3–5 additional minutes.

4 Add chicken broth to the pan, and bring to a boil.  Add chicken legs to the pan, cover, and place in the heated oven for about 20 minutes or until the chicken legs are tender when pierced with a fork (to a minimum internal temperature of 165 °F).

5 When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, and bring the liquid to a boil.  Add herbs and lemon juice.
6 In a bowl, mix the cornstarch with the sour cream, and add to the pan.  Bring back to a boil and then remove from the heat.

7 Season with salt and pepper, and pour 1 cup of vegetables and sauce over chicken.

No comments:

Post a Comment