Department Challenge for January

Department Challenge for January – Plan a healthy meal together

Together with your department select recipes and plan a delicious healthy meal.  Divide up the grocery shopping and ask for volunteers to cook a dish for a department lunch (or two).  Please share your favorite recipes!  Submit recipes to sking@harbinclinic.com.

Visit the following websites for ideas:

http://www.fruitsandveggiesmorematters.org/

http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

http://www.cookinglight.com/

White Chicken Chili from Mayo Clinic

Ingredients

1 can (10 ounces) white chunk chicken

3 cups cooked white beans

1 can (14.5 ounces) low-sodium diced tomatoes

4 cups low-sodium chicken broth

1 medium onion, chopped

1/2 medium green pepper, chopped

1 medium red pepper, chopped

2 garlic cloves, minced

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano

Cayenne pepper, to taste

6 tablespoons shredded reduced-fat Monterey Jack cheese

3 tablespoons chopped fresh cilantro

6 ounces low-fat baked tortilla chips (about 65 chips)

Directions

In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.

Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.

Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.

Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).

Dietitian’s Tip

To add more variety in flavor, color and texture, add several different beans, including kidney, garbanzo or black beans, or add more chopped vegetables, such as carrots and celery. If you add these vegetables, increase the amount of chicken broth to accommodate the added ingredients.

Nutritional Analysis – Serving size is about 1.5 cups

Calories                 268                         Cholesterol           22 mg

Protein                   19g                         Sodium                  389 mg

Carbohydrate       41g                         Fiber                      7 g

Total fat                 4g                           Potassium             647 mg

Saturated fat         1 g                           Calcium 155 mg

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