Healthy Eating on the Run Lecture with Jessica Ganzer

Jessica Ganzer, one of our new Mat Pilates instructor will be offering a lecture on January 23, 2011 at 3:00p.m. entitiled Healthy Eating on the Run.

Summary: Healthy eating doesn't need to be sacrificed just because we can't cook a fresh healthy meal from home. Learn how to plan ahead and make smart choices so that you can bring your health goas on the road with you.

Activities: Quiz, Grocery list making

Time: 45 minutes + Q&A

Tell Stephanie or Paulo if you are interested in attending.

SWEET POTATO & BLACK BEAN TACOS

• 1.5 TBL vegetable oil, divided
• 1 large poblano chili or green bell pepper, seeded & diced
• 1 white onion diced
• 2 cloves garlic, minced
• 2 medium sweet potatoes, cut into 1 inch dice
• 2 cups black beans, drained & rinsed
• 1/4 tsp ground black pepper
• 12 Corn Tortillas
• Shredded monterey jack or Oaxaca cheese
• Pico de gallo
• lime juice
• fresh cilantro
• Preheat oven to 400
• Heat a heavy ovenproof skillet over medium high heat.  Add 1 TBL oil to pan, then onion, garlic & green pepper.  Cook, stirring occasionally until lightly caramelized.   In a medium bowl, toss sweet potato with remaining 1/2 TBL oil and 1/2 tsp salt;  add to skillet and cook, stirring, one minute.  Then place pan in oven and roast approximately 15 minutes.
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• Meanwhile, prepare tortilas.  Heat a frying pan over medium high heat.  brush 1 side of torilla lightly with vegetable oil and place oil side down in pan  Scatter a spoonful of cheese over center of ortilla and cook until hceese is menlted and tortilla is lightly golden on the undrside but still flexible.  Place on a cookie sheet and repeaat with remaining tortillas and chesese.  When finished, lightly oil a piece of foil and use it to cover tortillas;
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• Remove skillet from oven and stir in black beans and 1 tbl lime juice and 2 tsp fresh cilantro.  Top each tortilla with sweet potato mixture and spoonful of pico de gallo
  

CHICKEN WITH BRUSSEL SPROUTS AND MUSTARD SAUCE

• YIELD: Serves 4 (serving size: 1 chicken breast half, 2/3 cup brussels sprouts, and 2 tablespoons sauce)
• TOTAL:40 Minutes
• COURSE: Main Dishes

Ingredients

• 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

Preparation

1. Preheat oven to 450°.

2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon 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 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 butter, and parsley.

3. Heat remaining 1 tablespoon oil and 1 tablespoon 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 salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

Nutritional Information

Amount per serving

• Calories: 355
• Fat: 14.9g
• Saturated fat: 5.2g
• Monounsaturated fat: 7g
• Polyunsaturated fat: 1.5g
• Protein: 42.8g
• Carbohydrate: 11.6g
• Fiber: 3.5g
• Cholesterol: 114mg
• Iron: 2.6mg
• Sodium: 647mg
• Calcium: 61mg

Nutrition Guidelines for Healthy Living

Cooking Light DECEMBER 2011

Chicken with Brussels Sprouts and Mustard Sauce

Shopping List:

canned

• 3/4 cup fat-free, lower-sodium chicken broth, divided

dairy

• 2 tablespoons butter, divided

meat

• 4 (6-ounce) skinless, boneless chicken breast halves

produce

• 1/4 cup unfiltered apple cider
• 1 tablespoon chopped fresh flat-leaf parsley
• 12 ounces Brussels sprouts, trimmed and halved

spices

• 2 tablespoons olive oil, divided
• 3/8 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons whole-grain Dijon mustard

Albondingas

5 cups water

1 cup chopped carrots

1 cup chopped bell pepper

1 cup chopped onion

1 cup chopped zucchini

1 cup sliced celery

14 oz can whole peeled tomatoes with juice

5 cubes beef bullion

1 tsp fresh oregano

2 tsp fresh cumin

1 bunch copped fresh cilantro

1 lb ground turkey

1/2 cup uncooked rice

1 egg

Salt and pepper to taste

Chopped green onion if desired

Place fist 11 ingredient in a large pot, using 1/2 of the cilantro. Cover and simmer 30 minutes. Meanwhile, combine egg, turkey and rice and shape into balls. Drop gently into pot and cook an additional 20 minutes until meatballs are well cooked. Sprinkle green onion and cilantro over soup before serving.