Using a one-pot concept is so versatile. This can be made on Sunday making many meals for the week or to freeze. Heart-healthy recipes full of fresh vegetables, whole grains, legumes or other proteins. What could be better?
Feeling stressed? Eating certain foods can help.
When it comes to stress, we know to exercise, get adequate sleep, and meditate, but we can also change our diet to help us relax. Certain foods contain vitamins and nutrients that can make us calm, and eating these foods can help alleviate stress. Instead of opting for the comfort of junk food, which can actually make stress worse, it’s important to choose foods that have mood-boosting properties.
Read more
How to Live Safely With Food Allergies
Ingesting a food you’re allergic to is potentially life-threatening. Up to 15 million Americans have a food allergy and that includes one in every 13 children. Currently, the most common food allergies in the U.S. are:
Milk, Eggs, Peanuts, Tree nuts, Soy, Wheat, Fish and Shellfish.
Symptoms range from mild abdominal pain to anaphylactic shock. If you or someone you know has an allergy, try these simple steps to prevent a reaction.
(1). Read food labels. Any foods with potential allergens should be stored separately from safe foods.
(2). Before and after every meal, not only you…but everyone you eat with, should wash their hands to avoid cross contamination of allergens.
(3). Assemble an emergency kit with appropriate medications and an epinephrine auto-injector. And while you’re at it, make a second kit so you have one at home and another for your travels.
Go to www.foodallergy.org for more tips on how to live easily (and safely) with food allergens.
Drinking Enough Water?
What are the signs that you aren’t drinking enough water? Does dehydration hurt you? Watch this video for some good answers.
Always in Season…White Chicken Chili
White Chicken Chili…. Good and Healthy
White Chicken Chili will please everyone anytime of year! Easy to prepare on those busy days and great for those evenings when the kids are in different activities and eating in shifts.
I love this recipe because you can modify it with shredded chicken vs. chopped. This takes a bit more preparation time as you poach the chicken and shred with two forks. Also, I am not fan of cheese on my soups, so I use a dollop of low-fat sour cream in lieu of the cheese. And, you can add sliced carrots, mushrooms or other creative ingredients. While my family loves corn bread muffins with white chicken chili, other choices such as Garlic bread, crackers and toasted pita triangles make a great side. And…to end a perfect meal is the perfect desert of low fat and healthy brownies made with apple sauce or yogurt in place of oil…Yum!!
Let me know how you like it or have any suggestions for modifications!
TOTAL TIME: Prep: 15 min. Cook: 25 min.
MAKES: 10 servings
Ingredients
- 1 pound boneless skinless chicken breasts, chopped
- 1 medium onion, chopped
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 2 cans (14 ounces each) chicken broth
- 1 can (4 ounces) chopped green chilies
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano
- 1-1/2 teaspoons cayenne pepper
- 3 cans (14-1/2 ounces each) great northern beans, drained, divided
- 1 cup shredded Monterey Jack cheese
- Chopped jalapeno pepper, optional
Nutritional Facts
1 cup: 219 calories, 7g fat (3g saturated fat), 37mg cholesterol, 644mg sodium, 21g carbohydrate (1g sugars, 7g fiber), 19g protein.
Directions
- In a Dutch oven over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
- Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
- Top each serving with cheese and, if desired, jalapeno pepper. Yield: 10 servings (2-1/2 quarts)
Originally published as White Chicken Chili in Taste of Home Cooking School Collection
