Friday, April 14, 2017

Healthy Friday

Busy decorating with no time to think about meal planning?
If you happen to be doing some last minute grocery shopping check out another winning publication from BHG. Meal planning made easy with these recipes all under 500 calories. In addition nutrition information comes with each recipe. Included are many vegetarian recipes in the line up.
Apricot Glazed Chicken with Spring Vegetables  
Cook's Notes: A winning combination from  Food Network April 2017 issue. It comes in at 430 calories per serving minus the rice and takes advantage of spring produce. Using Dijon mustard in the dish add a bit of a punch to the sauce and it's low in calories and fat free.
The original recipe has been adapted. A side of brown rice is a healthy option. 
Ingredients
  • 1- 1/2 pounds skinless, boneless chicken breasts (about 4)
  • Kosher salt and freshly ground pepper
  • 1 TB.  extra-virgin olive oil
  • 1-1/2 TB. butter
  • 4 carrots, cut into 1/2-inch pieces
  • 1 bunch asparagus (about 1 pound), ends trimmed, cut into 2-inch pieces
  • 12 ounces snow peas, trimmed (about 2 1/2 cups)
  • 3-4 TB. apricot preserves
  • 2 tsp. Dijon mustard
  • 4 scallions, chopped
  • 1-1/2 tsp. dried tarragon or 1 tablespoon chopped fresh tarragon
  • 1 tsp. finely grated lemon zest
  • sesame seeds
  • brown rice

Directions:
  • Cut each chicken breast into 4 or 5 large chunks; season with salt and pepper. Heat a large nonstick skillet over medium-high heat. Add the olive oil. Add the chicken and cook, turning, until browned on all sides and almost cooked through, 4 to 6 minutes. Remove to a plate.
  • Add 1 tablespoon butter to the skillet and reduce the heat to medium. Add the carrots and 1/2 cup water. Cover and simmer until the carrots are crisp-tender, 3 to 4 minutes. Uncover and increase the heat to medium high. Cook until the water evaporates, 1 minute.
  • Reduce the heat to medium and melt the remaining 1/2 tablespoon butter in the skillet. Add the chicken, asparagus, snow peas and 1/4 teaspoon salt. Cover and cook until the vegetables are crisp-tender and chicken is cooked through about 4 minutes. Add to the skillet the apricot preserves, mustard, scallions, tarragon and lemon zest. Cook uncovered on low heat until the preserves are melted, chicken and vegetables are glazed. Garnish with sesame seeds.
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Spring
by Mary Oliver

Faith is the instructor. 
We need no other.

Guess what I am, 
he says in his 
incomparably lovely

Young-man voice. 
Because I love the world 
I think of grass,

I think of leaves 
and the bold sun, 
I think of the rushes

In the black marshes 
just coming back 
from under the pure white
And now finally melting 
stubs of snow.
Whatever we know or don’t know

Leads us to say:
Teacher, what do you mean?
But faith is still there, and silent.

Then he who owns 
the incomparable voice 
suddenly flows upward

And out of the room 
and I follow, 
obedient and happy.

Of course I am thinking 
the Lord was once young 
and will never in fact be old.
And who else could this be, who goes off 
down the green path,
Carrying his sandals, and singing?

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