"The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease. "-Thomas Edison

Monday, December 17, 2012

Healthy Recipe


IQuick Chicken Cordon Bleu Recipe


 Quick Chicken Cordon Blue

Ingredients

  • 4 boneless, skinless chicken breasts (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 teaspoon salt
  • 1/3 cup shredded Gruyère or Swiss cheese
  • 2 tablespoons reduced-fat cream cheese
  • 1/4 cup coarse dry whole-wheat breadcrumbs (see Note)
  • 1 tablespoon chopped fresh parsley
  • 4 teaspoons extra-virgin olive oil, divided
  • 1/4 cup chopped ham (about 1 ounce)

Preparation

  1. Preheat oven to 400°F.
  2. Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.
  3. Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
  4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Nutrition

Per serving: 245 calories; 12 g fat; 82 mg cholesterol; 4 g carbohydrates; 28 g protein; 1 g fiber; 314 mg sodium; 216 mg potassium.

Tuesday, December 11, 2012

Healthy Recipe: Kids Lunch Special!


Pizza Roll-Up Bento Lunch Recipe


Pizza Roll-Up 

 

Ingredients

  • 1 8-inch whole-wheat flour tortilla
  • 2 tablespoons prepared pizza sauce
  • 12 leaves baby spinach
  • 3 tablespoons shredded part-skim mozzarella
  • 1/2 cup cucumber spears
  • 1/2 cup cauliflower florets
  • 2 tablespoons low-fat creamy dressing, such as ranch
  • 1 cup small watermelon pieces
  • 6 chocolate wafer cookies

Preparation

  1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
  2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
  3. Pack watermelon in one small container and cookies in another small container.

Nutrition

Per serving: 419 calories; 11 g fat; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

Thursday, December 6, 2012

10 Reasons To Support Local Business

From: Institute of Self-Reliance

1.  Local Character and Prosperity

In an increasingly homogenized world, communities that preserve their one-of-a-kind businesses and distinctive character have an economic advantage.

2.  Community Well-Being

Locally owned businesses build strong communities by sustaining vibrant town centers, linking neighbors in a web of economic and social relationships, and contributing to local causes.

3. Local Decision-Making

Local ownership ensures that important decisions are made locally by people who live in the community and who will feel the impacts of those decisions.

4.  Keeping Dollars in the Local Economy

Compared to chain stores, locally owned businesses recycle a much larger share of their revenue back into the local economy, enriching the whole community.

5.  Job and Wages

Locally owned businesses create more jobs locally and, in some sectors, provide better wages and benefits than chains do.

6.  Entrepreneurship

Entrepreneurship fuels America’s economic innovation and prosperity, and serves as a key means for families to move out of low-wage jobs and into the middle class.

7.  Public Benefits and Costs

Local stores in town centers require comparatively little infrastructure and make more efficient use of public services relative to big box stores and strip shopping malls.

8.  Environmental Sustainability

Local stores help to sustain vibrant, compact, walkable town centers-which in turn are essential to reducing sprawl, automobile use, habitat loss, and air and water pollution.

9.  Competition

A marketplace of tens of thousands of small businesses is the best way to ensure innovation and low prices over the long-term.

10.  Product Diversity

A multitude of small businesses, each selecting products based, not on a national sales plan, but on their own interests and the needs of their local customers, guarantees a much broader range of product choices.

Tuesday, December 4, 2012

Healthy Recipe: Lasagna Makeover


This chicken-ham lasagna is a lightened version of Courtney Sparks' favorite dish.


Lasagna Makeover:

 

Nutrition Facts:
Before | After
Serving size 1 piece
Calories per serving
735 | 260
Fat
47.1g | 7g
Percent of total calories
58 percent | 24 percent 

 Ingredients:

  • 2 cups fat-free, less-sodium chicken broth 
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 pound skinless, boneless chicken breast, cut into bite-sized pieces, divided
  • 3 cups 1% low-fat milk 
  • 1/3 cup all-purpose flour (about 1 1/2 ounces) 
  • 1 1/2 cups (6 ounces) freshly grated Parmesan cheese, divided
  • 1/4 cup chopped fresh parsley
  • Cooking spray
  • 12 no-cook lasagna noodles (8 ounces), divided
  • 8 ounces thinly sliced 96% fat-free deli ham, chopped, divided
  • Chopped fresh parsley (optional)

     

    Preparation

  • Preheat oven to 350°.
  • Place broth and 1/4 teaspoon pepper in a large skillet over medium-high heat, and bring to a boil. Add chicken; cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan with a slotted spoon; set aside.
  • Combine milk, flour, and remaining 1/4 teaspoon pepper in a bowl; stir well with a whisk until smooth. Add milk mixture to broth in pan. Bring mixture to a boil over medium-high heat, stirring constantly. Cook 1 minute or until mixture thickens, stirring constantly. Remove from heat. Add 1 cup cheese and parsley, stirring until cheese melts.
  • Spread 1 cup sauce over bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce. Spoon 3/4 cup sauce evenly over noodles. Top evenly with one-third ham and one-third chicken. Repeat layers twice, ending with noodles. Top with remaining sauce. Sprinkle evenly with remaining 1/2 cup cheese.
  • Cover with foil very lightly coated with cooking spray; bake at 350° for 30 minutes. Remove and discard foil; bake 10 minutes or until the cheese lightly browns. Sprinkle with parsley, if desired.
 To the Rescue. Do you have a favorite recipe that needs a healthy makeover? Maybe we can lighten it up. Send it to us at agape@agapetherapy.com with "Lighten Up" in the subject line.