Chicken Pot Pie Bundles
Ingredients
1½ tablespoons canola oil, divided
1 large carrot, peeled and cut into 1/4-inch dice (about 1 cup)
1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice
2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon
1/2 teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
3/4 cup frozen petite peas, thawed
3/4 cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. 4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn't have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.
Nutrition Information per Serving (2 bundles):
360 calories, 7g fat (1g saturated, 0.4 omega-3), 680mg sodium, 48g carbohydrate, 3g fiber, 24g protein, 70% vitamin A, 15% iron
Source: www.mealmakeovermoms.com
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Hello !
This week I read an enlightening, albeit disturbing, article about cheese in the New York Times.
We all know that cheese is full of not-so-healthy saturated fat that can clog arteries and promote cardiovascular disease. For this reason, the government has been advising Americans to decrease cheese (therefore saturated fat) intake for years.
So why did an organization called Dairy Management team up with Domino's Pizza to develop a new line of pizzas with 40 percent more cheese, and proceeded to devise and pay for a $12 million marketing campaign? Ironically, Dairy Management is a marketing creation of the United States Department of Agriculture, the very same department that devises the Dietary Guidelines for Americans every five years.
Take action now. You can change the way you and your family eats! Don't let savvy and expensive marketing techniques fool you.
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Not so Egg-cellent News | |
 The poor little egg. It's hailed as a miracle protein then maligned as public enemy number one. The general guideline is that most people are fine having an egg a day. Eggs are a great source of protein, vitamins and an important nutrient called biotin. However they are also a source of cholesterol, which is not so great for heart health. The American Heart Association recommends limiting cholesterol to fewer than 300 milligrams a day for people with normal LDL (bad) cholesterol levels. The recommendation for those with high LDL blood cholesterol levels or who are taking a blood cholesterol-lowering medication is to consume fewer than 200 mg of cholesterol per day. An egg contains about 215mg of cholesterol.
According to a new article in the Canadian Journal of Cardiology, most people are taking the potential negative effects of consuming too much cholesterol too lightly. According to the authors of this paper, dietary cholesterol increases the susceptibility of LDL cholesterol to a heart-unhealthy reaction called oxidation and "Dietary cholesterol, including egg yolks, is harmful to the arteries." The authors go on to recommend that patients at risk of cardiovascular disease should limit heir intake of cholesterol and that "stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late."
Bottom Line: The recommendations by the authors of this paper are generally in line with those of the American Heart Association. Limiting cholesterol, found in eggs and other foods of animal origin along with saturated and trans fats and replacing them with heart healthy fats like olive oil and canola oil can decrease cardiovascular disease risk.
Source: The Canadian Journal of Cardiology, Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease.November 2010, Volume 26 Issue 9: e336-e339 |
| Stretch and Sweat Yourself Skinny With Yoga? Nope |
 Flexibility is one of the tenets of a healthful lifestyle. Stretching and being flexible is a great way to relieve stress and prevent injury. Yoga, with its graceful flow and powerful poses can be a great workout; providing an exercise that can stretch and strengthen. And there is no shortage of yoga styles to choose from: Iyengar, Ashtanga, Jivamukti , Kundalini, Power and Bikram, also known as Hot Yoga, where participants practice yoga in room that is heated to close to 100 degrees Fahrenheit.
Bikram yoga enthusiasts say that whatever makes you sweaty makes your stronger.
Star athletes, actors and everyday people have praised the punishing power of Bikram yoga for how it makes you flexible, strong and most of all, sweaty. And many who practice hot yoga do it because they believe they are burning up to 1000 calories an hour.
However, this is extremely unlikely, fitness expert Marcia Heaner told MSNBC. "The more dehydrated you are, the higher your heart rate goes. When you sit in a sauna your heart rate rises high, too, but it's not because you're burning more fat or calories. It's because your heart is working extra hard trying to cool you off," she says. "In fact, for some people, exercising in this type of environment isn't safe. And it certainly isn't a great way to lose weight."
Bikram yoga can easily dehydrate participants and cause the loss of essential electrolytes, medical experts say. "The room is very warm and you're hot because you're exercising, so there is more fluid loss," explains Dr. Tamara Kuittinen, director of medical education in the department of emergency medicine at Lenox Hill Hospital. "You are getting an intense workout but you really need to be careful."
Some enthusiasts overdo the stretching exercises since their muscles have more elasticity due to the heat, and this can lead to injury. And some lose valuable potassium, sodium and chloride because they don't hydrate appropriately.
Bottom Line: Yoga is a great addition to your workouts, but if it seems too good to be true, it is. Yoga and other stretching should augment an already healthful lifestyle, provide stress relief and help you prevent injuries. It is not a miracle exercise that can help you shed more pounds.
Source: Adapted from New York Daily News
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About Sensible Nutrition
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How is YOUR metabolism?
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
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Sensible Nutrition (www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483. |
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