recipes

Chicken Vegetable Stir – fry

Cooking dinner at home during the week doesn’t have to be complicated.  Try this chicken stir-fry recipe from the MGH Be Fit program.  Short on time?  Fill up a container with already cut veggies from your grocery store salad bar. Or keep frozen vegetables, such as broccoli, on hand to use in a pinch.  Substitute tofu for the chicken for a meatless option.

Ingredients:

2 tbsp reduced sodium soy sauce
1 tsp brown sugar or honey
1 tsp minced ginger
1 pound chicken breasts, raw
2 tbsp olive (or canola or peanut) oil, divided
½ cup sliced onion
1 cup sliced red, orange, or green peppers
1 cup roughly chopped broccoli florets
2 cloves garlic, minced
1 cup frozen peas
4 cups cooked brown rice (such as quick-cooking Uncle Ben’s Ready Brown Rice—90 second)

Instructions:
In a medium bowl, combine soy sauce, brown sugar, and ginger. Add chicken to the soy sauce mixture; set aside.

Heat 1 tbsp oil in a large sauté pan over medium-high heat; add chicken breasts. Cook 4-6 minutes per side (until each side in browned). Remove the cooked chicken and set aside.

Wipe out the inside of your pan with a paper towel to remove any overly browned bites.  Add 1 tbsp oil and then add the remaining vegetables (except peas) to the pan, including the garlic.

Stir vegetables occasionally until they are tender- crisp; add the peas and cook until warmed through. Cut the cooked chicken into strips and add to the vegetables; stir to combine.

Serve with 1 cup cooked rice per person.

Yield:  4 servings

Nutrition Information per Serving: 
Calories:  455 •  Protein:  32g • Sodium:  400mg • Carbohydrate:  49g • Fiber:  5g
Fat:  14g • Sat fat:  2g

Recipe from Tara Linitz, MS, RD, LDN
Nutrition, recipes

Be Fit Basics: Quinoa Breakfast Cereal

Ingredients:
11/2 cups skim milk
1 cup uncooked quinoa
1/4 teaspoon salt
1/2 teaspoon ground cinnamon, plus more for serving
4 teaspoons honey, agave, or maple syrup
20 walnut halves
1 cup sliced strawberries

Instructions:
In a medium saucepan, combine skim milk, quinoa, salt, and cinnamon and bring to a boil, covered. Reduce heat to low and cook until milk is absorbed and quinoa is tender (about 20 minutes).

Remove pan from heat and let stand for 5 minutes, covered. Fluff with fork.

Divide quinoa evenly among 4 bowls. Top each with 1 teaspoon of honey, agave, or maple syrup, 5 or 6 walnut halves, and 1/4 cup of sliced strawberries. Use additional milk as desired.

Yield: 4 servings

Nutrition Information per Serving:
Calories: 300 • Protein: 10g • Sodium: 190mg • Carbohydrate: 50g • Fiber: 7g • Fat: 8g • Sat Fat: 0.5g

Recipe adapted from epicurious.com
recipes

Be Fit Basics: Black Bean Burger

Ingredients:
1 (2 ounce) hamburger bun, torn into pieces (can also substitute about 1 cup of breadcrumbs)
3 tbsp olive oil, divided
1 garlic clove, minced
1 can (15 ounces) black beans, low sodium, drained, can divided
¾ tsp chili powder
1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley)
¼ tsp kosher salt
1 large egg, lightly beaten PLUS 1 egg white, lightly beaten

Instructions:
Place bun in a food processor (or blender) and pulse until it turns into crumbs and transfer to a large bowl.  Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste.

In bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined. Divide mixture into 4 equal portions, shaping each portion into a patty. Heat sauté pan on medium heat; add remaining 2 tbsp oil.  Add patties to pan and cook about 4 minutes or until bottoms are browned. Flip and cook 3-4 minutes or until patties are cooked throughout.

Yield: 4 servings

Nutrition Information per Serving (per patty):
Calories: 250 • Protein: 10g • Sodium: 355mg • Carbohydrate: 25g •
Fiber:  6g • Fat:  13g • Sat Fat: 2g

Make it a Meal
Protein: 1 serving black bean burger (1 patty)
Starch: 1 bun (170 calories)
Vegetable: 1 cup carrot sticks or baby carrots (50 calories)
Burger Topping(s): ¼ avocado, sliced (60 calories) plus onion slices (5 calories)

Leftovers? Place black bean patty on ½ a whole wheat English muffin.  Add slice of cheddar cheese and place under the broiler (or in toaster oven) to make an open-face black bean burger melt. Pair with a side of mixed greens.

recipes

Be Fit Basics: Tomato Asparagus Whole Wheat Carbonara

Ingredients:
1 tbsp olive oil
1 pound asparagus, ends trimmed and spears cut into 1 inch pieces
2 garlic cloves, minced
1 pint cherry tomatoes
8 ounces (half a box) whole wheat penne pasta
2 ounces pecorino cheese (½ cup grated)
½ tsp kosher salt
½ tsp black pepper
2 eggs
¼ cup fresh basil leaves, roughly chopped

Instructions:
In a large saucepan, boil water for the pasta. In a large skillet, heat the oil on medium heat and then add the asparagus; cook for 3 to 4 minutes. Add the garlic and sauté for 1 minute. Add tomatoes and cook for about 5 minutes, or until the tomatoes soften, stirring occasionally.

When the water is boiling, add the pasta and cook until al dente (see the package for directions). Meanwhile, in a medium bowl, combine the cheese, salt, pepper, and eggs; whisk to fully combine. When the pasta is cooked, drain it, reserving about ¼ cup pasta water.

Add the reserved pasta water, egg mixture, and pasta back to the saucepan. Stir in vegetables and cook on low until the sauce thickens slightly (this will only take about a minute). Top with basil and serve.

Yield: 4 servings

Nutrition Information per Serving: Calories 340 • Protein 15g • Sodium 420mg • Carbohydrate 40g • Fiber 7g • Fat 9g • Sat fat 3g

Recipe adapted from Cooking Light
recipes

Be Fit Basics: Clam Chowder

Warm up this winter with a bowl of this Be Fit clam chowder.  Pair with a salad to round out the meal.

Ingredients

2 bacon slices
2 small onions, chopped
1¼ cups chopped celery
¼ tsp kosher salt
½ tsp dried thyme
2 garlic cloves, minced
6 (6½ ounce) cans of chopped clam
5 cups diced potato
32 ounces bottled clam juice
1 bay leaf
3 cups low fat milk
½ cup all-purpose flour

Instructions:

Cook bacon in a large saucepan or Dutch oven on medium heat until crisp.  Remove bacon and set aside.  Add onion, celery, salt, and thyme to pan and cook for 2 to 3 minutes; add garlic and cook until vegetables are tender, 1 to 2 minutes more.

Drain clams, reserve the liquid, and set the clams aside.  Add clam liquid, potatoes, bottled clam juice, and bay leaf to the pan and bring the mixture to a boil.  Reduce heat and then simmer until the potatoes are tender, about 15 minutes.  Discard bay leaf.

In a medium bowl, combine milk and flour, stirring with a whisk until smooth.  Add flour mixture to the pan and bring to a boil.  Cook for 10 to 15 minutes more, or until the mixture thickens slightly; stirring occasionally.   Add clams.  Crumble bacon and divide among soup bowls.

Yield: Serves 6

Serving Size: 2 cups. 

Nutrition Information Per Serving:
Calories: 345 • Protein: 20g • Sodium: 675mg • Carbohydrate: 40g • Fiber: 4g • Fat: 9g Sat Fat: 2g

Recipe adapted from Cooking Light.  Originally posted on clubsatcrp.com.
recipes

Pasta with Beet Greens, Goat Cheese and Raisins

The addition of greens, raisins and almonds to pasta is a healthy new spin on a quick dinner.  Beets are in season in Massachusetts from June to October. Beet greens are often thrown away after beets are removed.  Instead, save the greens: they are a good source of many nutrients, including vitamin A, vitamin C and vitamin K.  If beet greens aren’t available, you can substitute any dark green like Swiss chard or spinach.

Ingredients:
8 ounces (1/2 of a 1-pound box) whole wheat penne pasta
¼ cup sliced almonds
1½ tbsp olive oil
1 clove garlic, minced
2 cups chopped beet greens
¼ cup raisins
3 oz goat cheese (soft variety, such as Chevre)
½ tsp salt
Black pepper to taste

Instructions:
Prepare pasta according to the directions on the package. While pasta is cooking, toast the almonds in a large, dry sauté pan over medium heat until they turn golden brown (about 3 minutes). Remove almonds from pan and place in a small bowl. Add olive oil to the pan and add garlic, greens and raisins.  Sauté for about 3 minutes, until greens are tender and wilted. (If necessary, once greens are fully cooked, remove sauté pan from heat until pasta is cooked.)

Once pasta is cooked, reserve ½ cup of the pasta water and add it to the sauté pan with the greens.  Let mixture cook for about 1-2 minutes until slightly thickened.  Meanwhile, drain pasta from remaining water. Add pasta, toasted almonds, goat cheese, salt and pepper to the greens and toss to combine.

Yield: 4 servings (about 1 cup each)

Nutrition Information per Serving:
Calories: 375 • Protein: 15 g • Sodium: 380 mg • Carbohydrate: 53 g • Fiber: 7 g • Fat: 14 g Sat Fat: 4 g

Recipe adapted from Cooking Light
Nutrition, recipes

“Everything in moderation!”

By Melanie Schermerhorn, Dietetic Intern

Most of us have heard the phrase, “everything in moderation.” Many say moderation is the key to success; for someone who has diabetes this phrase is especially true when it comes to what you eat. Moderation in relation to healthy eating habits, especially portion control, can have a huge effect on your overall health! To break the phrase “everything in moderation” down further, let’s talk about what it means. What your healthcare providers are saying is:  eat a balanced diet most of the time, but do not deprive yourself of the not-so-healthy things you enjoy. In other words, it’s alright to eat them but be sure to have them less frequently and in a smaller portion.

With diabetes this is important for your blood sugar management. The goal is to not completely deny yourself things like chocolate chip cookies, but instead maintain a healthy lifestyle while still treating yourself.  A tip to do this is buy smaller portion sizes, so having one small cookie won’t have as much of an effect on your blood sugar as a larger one would.  Another great way to keep track of your portions is reading the labels on packages for serving sizes. Sometimes a package could be more than one serving!  Sharing a baked good with a friend instead of eating the whole thing can help you consume less as well. You could make homemade treats with healthier ingredients like in the recipe below so you aren’t consuming a heavily processed carbohydrate.  So aim to keep your portions in check and when it comes to sweets “Everything in moderation!”

Recipe: Healthy Banana PancakesCombine 1 ripe banana, 2 large eggs, and a few shakes of cinnamon in a bowl until smooth. Heat up a pan on medium heat and spray with cooking spray. Put a few spoon fulls of the “batter” into the pan. Cook until lightly brown on each side and serve.

Post content reviewed by Department of Nutrition and Food Services