Savory and Very Low-Carb
Recipe of the Week – Low-Carb Tarragon Chicken
This savory, easy chicken recipe is very low in carbohydrates. Excellent for those who are managing their diabetes. Serves six.
Ingredients for Low-Carb Tarragon Chicken
6 chicken breasts
1 ½ cups celery, diced
1 ½ cups whole pearl onions
1 tsp fresh tarragon, minced, OR
¼ tsp dried tarragon
3 ½ cups chicken broth, unsalted or reduced salt
Pre-heat the oven to 300 F.
Cut chicken into ½-1 inch pieces.
Combine the chicken, celery, pearl onions, tarragon and 1 cup of the chicken broth in a large pan.
Cook over medium heat until the vegetables are tender, about 10 minutes.
Transfer the chicken, and vegetables, to a baking dish.
Cover and bake for 1 hour.
Cancer-Fighting Super Meal
Recipe of the Week – Pasta Puttanesca with Tuna
Featuring abundant tomatoes and lots of garlic, Dr. Weil has called this delicious, easy Pasta Puttanesca with Tuna a “cancer-fighting super meal.” Refer to this link for helpful information on mercury in tuna.
- 2 28-oz cans Italian tomatoes, drained and crushed
- 4 tbsp extra virgin olive oil
- 1 tsp dried hot red pepper flakes
- 2 tbsp capers
- ½ cup black olives, pitted and chopped
- 3 mashed garlic cloves
- 2 tbsp fresh basil leaves, minced
- 1 lb dried pasta
- ¼ cup Parmesan cheese, grated
- 1 package or can of tuna (low-mercury type)
In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.
Then, add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well.
Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.
Nutrient-Rich, Complete Protein
Recipe of the Week – Kale Quinoa Patties
Kale is one of the most nutrient-rich foods on the planet. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and gluten-free.
These wonder-foods come together in delicious patties that will delight all the eaters you know – a vegetarian dish that can even become gluten-free by substituting gluten-free breadcrumbs from alternative grocers, or making your own breadcrumbs from gluten free bread.
- 2 ½ c cooked quinoa, cooled
- 4 c kale, cleaned, deveined, chopped small
- 3 large eggs, beaten
- 1 tsp sea salt
- ½ yellow onion, diced small
- ½ c chives, chopped
- ½ c Parmesan, grated
- 2 cloves garlic, minced
- ½ c bread crumbs (use gluten-free breadcrumbs to make this dish gluten free)
- 2 tbsp extra virgin olive oil plus more for frying
Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.
Heat 2 tbsp olive oil in skillet on medium heat sweat onions and garlic, approximately 3 minutes. Add kale to skillet cook until kale is bright green and soft.
Add kale mixture to quinoa add breadcrumbs and stir to combine ingredients place clean skillet on medium heat.
Add enough oil to coat bottom of pan.
Form patties using ½ c of quinoa mixture. Place patties in skillet being careful not to splash hot oil. Do not overcrowd the pan fry until golden brown on each side, approximately 5 minutes per side. Remove patties, drain on paper towel, and serve.
LAWTON — MainStreet Clinic will provide the Lawton-Fort Sill community with free information about nutrition and eating well during the month of March 2016 to call attention to National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics (http://www.eatright.org). The theme for 2016 National Nutrition Month is “Savor the Flavor of Eating Right.
Read 16 Health Tips for Eating Well in 2016
According to the American Diabetes Association, more than 30 million Americans suffer from diabetes and the number of people being diagnosed is increasing rapidly — a 13 percent increase from 25.8 million in 2010 to 29.1 million in 2012 according to the Association’s website.
“What we eat matters and it affects our health,” according to Dr. Brian Birdwell. “We encourage our clinic members and the community to be aware of when and how we eat, as well as what we eat,” said Dr. Birdwell.
MainStreet Clinic will post a Receipe of the Week each week during March, and Clinic members are encouraged to call Gabrielle Benton at 580 248-9966 to schedule their 2016 annual health screening and exam (if you have not done so already).
MainStreet Clinic is a direct primary care membership clinic offering innovative medical services in the old fashioned style of a personal physician caring for each patient individually. Clinic services include complete primary care services for individuals and families, regardless of insurance coverage, and occupational health and wellness services for employers.