by Guest | Jan 12, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients
- 2 teaspoons vegetable oil
- 1⁄2 cup chopped onion
- 1⁄2 cup diced or grated carrot
- 2 1⁄2 cups low-sodium chicken broth
- 1 cup diced potato (fresh or frozen)
- 1⁄2 teaspoon thyme
- 1⁄2 teaspoon garlic powder
- 1⁄4 teaspoon salt
- 1⁄2 cup (4 ounces) cooked and diced chicken
- 1⁄2 cup low-fat or nonfat milk
- 1 Tablespoon all-purpose flour
- 1⁄4 teaspoon red wine vinegar (optional)
- pepper to taste (optional)
Directions
- Wash hands with soap and water.
- In a medium saucepan, sauté onion and carrot on medium heat until softened, about 3 minutes.
- Add broth, potato, thyme, garlic powder and salt. Bring to a gentle boil and simmer until the potatoes are soft, 15 to 20 minutes.
- While potatoes are cooking, stir flour and milk together in a small dish.
- Add chicken to the saucepan and stir 1 to 2 minutes until heated through.
- Slowly add milk mixture and stir as the soup thickens. Boil gently for 2 to 3 minutes.
- Before serving, add vinegar and pepper, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute the diced carrot with any combination of carrot, celery, pepper or leek.
- Substitute other vegetables such as corn or broccoli for half of the potatoes.
Photo & Recipe Source: https://www.foodhero.org/recipes/chicken-chowder-two
by Guest | Jan 5, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients
- 1 pound boneless chicken breast
- 2 red or green bell peppers
- 3 cups small potatoes
- 2 Tablespoons vegetable oil
- 1 teaspoon Cajun seasoning
- 1 teaspoon dry Italian herbs
- salt and pepper to taste
Directions
- Wash hands with soap and water.
- Preheat oven to 425 degrees F.
- Cut the chicken, peppers and potatoes into bite size chunks. Put into a large bowl. Wash hands, cutting board and knife after touching and cutting raw chicken.
- Sprinkle chicken and vegetables with the rest of the ingredients. Stir to coat evenly.
- Place the chicken and vegetables on a metal baking pan. Roast in oven for 35 to 45 minutes or until potatoes are soft and chicken is no longer pink and the internal temperature reaches 165 degrees F on a food thermometer. Toss a couple times while roasting.
- Refrigerate leftovers within 2 hours.
Notes
- Try with tofu, pork or beef instead of chicken.
- Roasting time will vary depending on size of pieces; smaller pieces will cook through sooner.
Recipe Source: https://www.foodhero.org/node/1423 (adapted from Nutrition Matters)
by Guest | Dec 29, 2021 | Recipes
Prep Time: 5 minutes
Ingredients:
- Nonstick cooking spray
- 1 can (15.5 ounce) garbanzo beans (rinsed, drained, and dried well)
- 2 tbsp olive oil (divided)
- 1 tsp ground cinnamon
- 1 tsp cumin
- ¼ tsp chili powder
- ¼ tsp salt (optional)
- 1 ½ tbsp Splenda brown sugar blend
Directions:
- Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
- In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
- Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
- Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
- Pour beans on parchment paper and allow to cool for 20 minutes.
Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston. https://www.diabetesfoodhub.org/recipes/roasted-and-spiced-chickpeas.html
by Guest | Dec 21, 2021 | Eat Well, Recipes
Commonly made with a mouthwatering selection of cured meats, cheeses, olives, dried fruits, nuts and spreads of every kind, charcuterie boards are a very popular treat. But can they be “healthy?” Absolutely! Here is a step-by-step guide to crafting a holiday charcuterie board with a variety of nutrient-dense foods and a manageable amount of calories and salt. And it doesn’t have to break your wallet!
The Breakdown of a Board:
The Platter & Dishes
You can use anything from a cutting board to a baking sheet tray, the important part is how you are going to fill it. This is where all those old jars you’ve saved over the years really shine, pick a few smaller ones to display pickles, olives, or soft cheeses and jams for dipping. A matching set looks great, but the eclectic aesthetic of mismatched glassware can create a unique character.
The Cheese
Cheese is packed with protein, calcium, and vitamins A and B12. Choose cheeses that suit your price and taste. Cheeses with distinct flavors pair well with the other elements of the board. For example: sharp cheddar and fig jam. Pick firm cheese and soft cheeses for several texture options. Make sure each of the cheeses has its own personality such as a mild cheddar, a bold Manchego, a sweet brie, and tangy goat cheese. The Oregon Cheese Guild is a wonderful resource for locally produced options (https://oregoncheeseguild.org/).
Note:
- Precut cheese if you’re about to serve your board and want to avoid having your guests handle the cheese.
- Foods on your board should not be left sitting out for more than two hours to preserve quality and safety.
- Store your leftover cheese in parchment paper in the fridge to maintain its flavor and prevent spoilage.
The Produce
Including fresh or frozen vegetables (thawed) and seasonal, canned and dried fruits boosts the “healthy” rating for your board by adding all the nutrition vegetables and fruit provide — antioxidants, vitamins and fiber — and not excess salt and calories. To really nail down the holiday theme, present seasonal items with bold colors and flavors like radishes and persimmons. If this season has your budget cut short, grocers of all sizes in the region encourage SNAP participants to shop with them. Food Roots is a great source of healthy and affordable options. They accept SNAP and run the Double Up Food Bucks program so you can buy local options at a two for one price (https://www.foodrootsnw.org/).
The Meats
Charcuterie, or cured meat, is traditionally the backbone of a board. Favorites include a savory salami to complement any cheddar, a peppered option for a taste adventure, and a soft and mild choice like prosciutto to pair with fruits and jams. Cured meats need a little caution, however, due to sodium and preservatives. Consider these flavors to be the support team for the other foods on your board rather than the stars of the show. Another healthy choice is local favorites like smoked salmon and canned tuna.
The Crackers
Look for strong crackers that can withstand spreading and stacking without crumbling in your guests’ hands as they build their bites. Keeping it simple and classic will help to highlight the flavors of the fruits and cheese. Consider whole grain options to boost fiber. Thinly sliced baguettes are a good choice for spreading soft cheeses and pairing with sliced fruit and meats.
The Dips
Dips are the glue that unite the elements. Hummus is a tasty protein choice and just a small spoon of mustard will brighten up any vegetable. Here’s a cranberry salsa recipe using fresh cranberries:
AUTHOR: Erin Washbon, OHSU Dietetic Intern
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Dec 15, 2021 | Recipes
Prep Time: 20 minutes
Cook Time: 30-40 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 cup diced onion
- 2 cloves garlic, chopped or 1/2 teaspoon garlic powder
- 3⁄4 cup chopped carrot
- 2 stalks celery, chopped
- 2 cups bite-sized cubed sweet potato, white potato or winter squash
- 4 to 5 cups low-sodium vegetable broth
- 3⁄4 cup corn, fresh, frozen or canned (drained and rinsed)
- 1 can (16 ounces) pink salmon, drained (mash bones and skin)
- 1⁄2 teaspoon pepper
- 3⁄4 teaspoon dried dill
- 1 teaspoon lemon juice
- 2 to 3 cups cooked wild rice or wild rice mix, heated
- chopped parsley (optional)
- lemon slices (optional)
Directions
- Wash hands with soap and water.
- In a saucepan over medium heat, cook the onion in oil for 2 to 3 minutes. Add the garlic, carrots and celery and cook until the vegetables are soft.
- Add the potato and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes until the potato is tender.
- Add the corn, salmon, pepper, dill and lemon juice. Return to simmer until heated through.
- Place ¼ to 1/3 cup cooked wild rice in the bottom of a bowl and ladle stew over the rice. Top with chopped parsley and lemon slice, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Serve stew over other cooked whole grains such as brown rice or quinoa.
- Try other fresh or dried herbs, such as basil, oregano, sage or rosemary.
- Including the bones and skin of the salmon adds calcium and healthy oil (omega-3 fatty acids) to the stew.
Thanks to the Food Hero Indigenous Peoples work group for this recipe.
Photo & Recipe Source: https://www.foodhero.org/recipes/wild-rice-salmon-stew
by Guest | Dec 8, 2021 | Recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Ingredients
- 1 cup tomato pasta sauce
- 1 pound chicken breast cut or pounded into 1/2-inch thick slices
- ¼ teaspoon each salt and pepper
- 1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
- ¾ cup shredded mozzarella cheese
Directions
- Preheat oven to 350 degrees F.
- Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
- Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
- Refrigerate leftovers within 2 hours.
Notes
- Do not rinse raw poultry.
- Wash hands and all surfaces and utensils after touching raw chicken.
- Try other fresh or frozen and thawed leafy greens.
Photo & Recipe Source: https://www.foodhero.org/recipes/spinach-and-chicken-italian
