As seen in @Affinity magazine…
Along with the holidays comes a deep adoration for traditional dishes, such as stuffing, green beans and even the bread basket. Many of our favorites are laden with calories, fat and carbohydrates, so we tested these healthy sides in the kitchen and give them the green light as new additions to this year’s menu.
BROWN RICE STUFFING
Makes 6, ½-cup servings. Use as stuffing for poultry or pork roast, or bake tightly covered in a separate baking dish at 350 degrees for 25-30 minutes.
½ cup slivered almonds (or walnuts)
2-3 Tbsp. butter or margarine
1 medium tart red apple, cored and diced (or prunes)
½ cup chopped onion
½ cup chopped celery
½ tsp. poultry seasoning
¼ teaspoon thyme
¼ teaspoon ground white pepper
3 cups brown rice, cooked (in chicken or vegetable broth) Continue Reading »
Meal planning for your week can take some extra time initially, but knowing what ingredients you need for each meal can save time and stress during you daily routine, especially if you have special dietary needs. Below are enough ideas for each meal of the day to go through one week, and they’re all diabetes-friendly! Look these over, made a list of ingredients for your favorites, and head to the grocery store.
- Veggie omelet | Coat a skillet with cooking spray and cook one egg. Add a handful of spinach leaves and mushrooms, onions, garlic and herbs as you like them. Top with 2 tablespoons of reduced fat cheese and serve with one slice of whole-grain toast.
- Crunchy yogurt | Top 6 ounces of fat-free, unflavored yogurt with ¼ cup granola, 1 tablespoon ground flax seed, and 1 tablespoon of chopped nuts.
- At-home egg McMuffin | Coat a skillet with cooking spray and scramble one egg with chopped tomato, onion or other veggies. Serve with a toasted whole-grain English muffin.
- Breakfast smoothie | Mix 6 ounces of fat-free, unflavored yogurt with 2 tablespoons dried mixed fruit, 2 tablespoons ground flax seed and 2 tablespoons of your favorite nuts.
- Bagel breakfast | Spread half of a whole-grain bagel with 1 tablespoon of low-fat cream cheese or 1 tablespoon of 100-percent fruit spread.
- Simple cereal | Combine 1 cup of Cheerios cereal with 1 cup fat-free milk. Enjoy with a medium orange on the side.
- Oatmeal with nuts | Cook ½ cup of oatmeal and top with ¼ cup of your favorite nuts and ground cinnamon to taste.
Continue Reading »
Thanksgiving is one of my favorite holidays, albeit an adopted holiday for me since Thanksgiving is not celebrated in Latin America, where I grew up. This holiday brings together family, friends and of course good food. My family grills turkey on a charcoal grill, serves mashed potatoes, sweet potatoes, a broccoli cheese dish, green beans, salad, cranberry sauce, homemade rolls and an assortment of pies (cherry, pumpkin, sweet potato, apple and sometimes pecan pie too). One of the dishes that has recently been added to our menu is stuffing; in part due to the addition of my niece’s husband to the family, who claims this is his favorite part of the meal. So in honor of our expanding family and palates, here is a recipe for a brown rice stuffing.
1/2 cup slivered almonds
2-3 tablespoons butter or margarine
1 medium tart red apple, cored and diced
1/2 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon poultry seasoning
1/4 teaspoon thyme
1/4 teaspoon ground white pepper
3 cups cooked brown rice (cooked in chicken or vegetable broth)
Cook almonds in butter in a large skillet over medium-high heat until golden brown. Add apple, onion, celery, poultry seasoning, thyme and pepper; continue to cook until vegetables are tender crisp. Stir in cooked rice; cook until thoroughly heated.
Use as stuffing for poultry or pork roast, or bake tightly covered in a separate baking dish at 350 degrees 25 to 30 minutes. Continue Reading »
The secret to truly delicious chicken is simplicity. This recipe has only five ingredients, but those ingredients create a mouthwatering, flavorful addition to your dinner table. Lemon juice, warm honey and aromatic herbs give roasted chicken the perfect balance of spicy sweetness and tang. Pair with a whole grain, like barley with spring greens, for a perfect meal. This recipe requires a two-hour marinade. *You can also marinade overnight.
Lemon Honey-Glazed Roasted Chicken
1 1/2 cup fresh lemon juice
1 (3 1/2 – 4 lbs.) whole roasting chicken
1 Tbsp. dried Italian herbs (or 1/2 Tbsp. dried oregano and 1/2 Tbsp. dried basil)
Salt and freshly ground pepper to taste
4-5 sprigs fresh thyme
1/3 cup honey Continue Reading »
My eight-year-old daughter loves fish. One of her favorites is salmon and this is one of our favorite ways to prepare it. The recipe comes from Ina Garten popularly known as the Barefoot Contessa on the Food Network show. This is a very easy recipe to make.
When preparing fish at home make sure to practice food safety rules: wash hands before handling fish, use a designated cutting board (wash and disinfect after use) and avoid raw meat drippings to cross contaminate other surfaces.
- 2/3 cup panko* (Japanese dried bread flakes)
- 2 tablespoons minced fresh parsley
- 1 teaspoon grated lemon zest
- Kosher salt and freshly ground black pepper
- 2 tablespoons olive oil
- 4 (6- to 8-ounce) salmon fillets, skin on
- 2 tablespoons Dijon mustard
- 2 tablespoons vegetable oil
- Lemon wedges, for serving Continue Reading »