AbsoluteCARE Nutrition Department’s Recipe of the Month – September 2015

Tilapia with Artichokes and Sun-Dried Tomatoes

Makes: 4 Servings (One serving = one 3 oz tilapia)

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

4 tilapia or sole fillets (about 4 oz each)

1 T all-purpose flour

2 T extra-virgin olive oil

1 t bottled, chopped garlic OR 2 medium cloves garlic, chopped

½ cup dry white wine (regular or non-alcoholic)

½ cup fat-free evaporated milk

¼ cup plus 2 T lemon juice (2 medium lemons)

½ of a 9-oz pkg frozen artichoke heart OR ½ of a 14-oz can artichokes, quartered (rinsed and drained, if

canned)

2 sun-dried tomatoes, dry packed (4 halves), chopped

Pepper to taste

 

DIRECTIONS

Rinse fish and pat dry with paper towels. Sprinkle flour on both sides of fish. Heat a large skillet over medium heat. Add oil and swirl to coat bottom of skillet. Cook fish for 3 minutes. Turn fish over and cook for 2 minutes; sprinkle with garlic and cook for 1 minute.

Increase heat to high and add remaining ingredients. Cook for 6-8 minutes, or until sauce thickens to desired consistency, stirring occasionally.

NUTRITION INFORMATION (for each serving)

Calories: 238

Fat: 9 grams

Saturated fat: 1 gram

Polyunsaturated fat: 1 gram

Monounsaturated fat: 5 grams

Cholesterol: 61 milligrams

Total Carbohydrates: 13 grams

Fiber: 2 grams

Sodium: 226 milligrams

Protein: 26 grams

 

FROM

American Heart Association (2000) Meals in Minutes cookbook. New York: Clarkson Potter Publishers. P. 125.

August Events at AbsoluteCARE

AbsoluteCARE has many events planned for the month of August. Please plan to join us for some educational classes and exercise activities. RSVP by emailing social@AbsoluteCAREHealth.com or by calling the appropriate contact person listed below. We can’t wait to see you soon!

4^th Stress Reduction & Relaxation 2:30-4pm Contact: Dr. Shacham

5^th Mindful Eating 11:00am-1:00pm Contact: Alene or Julia

6^th Walking Group 4:00pm Contact: Alene or Julia

11^th Diabetes & Nutrition 8:30am-12:00pm Contact: Alene or Julia

*Please note, the Stress Reduction & Relaxation Group will not meet on the 11^th as it normally would.*

13^th Walking Group 4:00pm Contact: Alene or Julia

18^th Stress Reduction & Relaxation 2:30-4pm Contact: Dr. Shacham

19^th Healthy Happy Hour 11:00am-12:00pm Contact: Alene or Julia

20^th Walking Group 4:00pm Contact: Alene or Julia

25^th Stress Reduction & Relaxation 2:30-4pm Contact: Dr. Shacham

27^th Walking Group 4:00pm Contact: Alene or Julia

 

Contacts:

Freda: 404-231-4431 ext 132               Alene: 404-231-4431 ext 122             

Dr. Shacham 404-231-4431 ext 154   Julia: 404-231-4431 ext 161

June Events at AbsoluteCARE

We have many events planned for June at AbsoluteCARE. Please plan to join us for some educational classes & events!! RSVP by emailing social@AbsoluteCAREHealth.com or by calling the appropriate contact person listed below. We can’t wait to see you soon!

3^rd Mindful Eating 11:00am-1:00pm Contact: Alene or Julia

4^th Walking Group 4:00pm Contact: Julia

9^th Diabetes & Nutrition 8:30am-12:00pm Contact: Alene or Julia

11^th Walking Group 4:00pm Contact: Julia

17^th Healthy Happy Hour 11:00am-12:00pm Contact: Alene or Julia

18^th Walking Group 4:00pm Contact: Julia

19^th Crafting Class – Father’s Day: Make Your Own Tie 2:00pm Contact: Freda

24^th Lunch & Learn – Topic TBA 12-1:00pm Contact: Freda

25^th Walking Group 4:00pm Contact: Julia

Contacts:

Freda: 404-231-4431 ext 132              

Alene: 404-231-4431 ext 122            

Julia: 404-231-4431 ext 161

AbsoluteCARE Nutrition Department’s Recipe of the Month – May 2015

Chicken Tostada Salad is our Nutrition Team’s May Recipe of the Month – Yum! It was featured in our May Healthy Cooking Class as well. For more information on attending a future cooking class, please email social@absolutecarehealth.com

Enjoy this healthy & delicious recipe!

CHICKEN TOSTADA SALAD

Makes: 4 Servings

INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)

2 boneless, skinless chicken breast halves (6-8 oz. each)

Pepper, to taste

4 corn tortillas (6 inch)

1 T extra-virgin olive oil

¾ cup grated Monterey Jack cheese

½ small red onion, finely diced

½ t chili powder

1 garlic clove, minced

¼ cup water

1 T plus 1 t fresh lime juice

½ head romaine lettuce, shredded

1 tomato, seeded and chopped

1 avocado, halved lengthwise, pitted, peeled, and diced

Fresh cilantro, for serving

DIRECTIONS

1. Preheat oven to 400°F. Place chicken in a medium pot. Add water to cover, and bring to a boil. Cover and reduce to a bar simmer; cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12-14 minutes. Remove chicken from liquid. When cool enough to handle, shred into bite size pieces.

2. Meanwhile, lightly brush both sides of tortillas with a total of 2 t oil and place in a single layer on a rimmed baking sheet. Bake until golden and crisp, rotating sheet halfway through, about 10 minutes. Divide cheese evenly among tortillas and bake until cheese is bubbling, about 3 minutes. Remove from oven.

3. In a large skillet, heat remaining teaspoon oil over medium-high. Add half the onion and cook until softened, about 3 minutes. Add chili powder and garlic and cook, stirring, until fragrant, about 30 seconds. Add chicken and the water and season with pepper. Cook, stirring frequently, until chicken is warmed through and water is almost evaporated, about 2 minutes. Stir in 1 teaspoon lime juice and remove from heat.

4. In a large bowl, combine lettuce and remaining tablespoon lime juice; season with pepper. Toss well to coat and divide among tortillas; top each with chicken mixture, tomato, avocado, remaining onion, and cilantro.

NUTRITION INFORMATION (for each serving)

Calories: 326

Fat:  17.5 grams

Saturated fat:  4.8 grams

Total Carbohydrates:  19.6 grams

Fiber:  6 grams

Protein:  24.3 grams

Source: “Everyday Food Light.” Martha Stewart Living Omnimedia, Inc. 2011. Page 142.

AbsoluteCARE Nutrition Department’s Recipe of the Month – April 2015

The Nutrition Department’s April Recipe of the Month is Stewed Zucchini & Cherry Tomatoes. Give it a try & let us know if you like it! (We’ve even heard it’s kid-approved!)

Makes: 4 Servings (1/2 cup=serving)

INGREDIENTS

3 medium squash (about 8 oz)

1 teaspoon (t.) canola oil

4 medium garlic cloves

2 Tablespoons (T.) fat-free, low-sodium chicken broth

½ cup cherry tomatoes, cut in half

2 T. chopped fresh basil leaves or 1 t. dried, crumbled basil

1/8 t. pepper

2 T. shredded or grated Romano cheese

DIRECTIONS

Cut the squash into ½ inch slices. Heat a medium saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the garlic for 2-3 minutes, or until light golden brown, stirring occasionally.

Stir in the squash. Cook for 1-2 minutes, or until the squash is tender-crisp, stirring occasionally. Pour in the broth. Reduce the heat and simmer, covered, for 5 minutes, or until the squash is tender, stirring occasionally.

Stir in the tomatoes, basil, and peppers. Cook for 1-2, or until the tomatoes are warmed through.

Transfer the mixture to a serving bowl. Sprinkle with the Romano cheese.

NUTRITION INFORMATION (for each serving)

Calories: 42

Fat: 2 grams

Saturated fat: .5 grams

Polyunsaturated fat: .5 grams

Monounsaturated fat: .5 grams

Cholesterol: 1 milligram

Total Carbohydrates: 6 grams

Fiber: 2 grams

Sugar: 3 grams

Sodium: 32 milligrams

Protein: 2 grams

FROM

American Heart Association. (2005). No-Fad Diet: A Personal Plan for Healthy Weight Loss. New York: Clarkson Potter. P 368.