AbsoluteCARE Nutrition Department’s Recipe of the Month – February 2016

Looking for a new dinner idea? We have just the recipe for you!

Crock Pot Santa Fe Chicken

Makes: 8 Servings (Serving Size = 1 cup)
INGREDIENTS (Key: T = Tablespoon, t = teaspoon, oz = ounce)
1.5 lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans, rinsed and drained
8 oz frozen corn
¼ cup chopped fresh cilantro
14.4 oz no salt added chicken broth
3 scallions, chopped
1 t garlic powder
1 t onion powder
1 t cumin
1 t cayenne pepper (to taste)
DIRECTIONS
1. Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, and cayenne pepper in the crock pot.
2. Lay the chicken breasts on top of the mixture in the crockpot.
3. Cook on low for 10 hours or on high for 6 hours.
4. 30 minutes before serving, remove chicken and shred with a fork. Return chicken to slow cooker and stir in.
5. Adjust salt and seasoning to taste.
Serve over rice or tortillas and your favorite toppings.
NUTRITION INFORMATION (for each serving)
Calories: 233
Fat: 27 grams
Saturated fat: 7 grams
Cholesterol: 72 milligrams
Total Carbohydrates: 17 grams
Fiber: 5 grams
Sodium: 189 milligrams
Protein: 32 grams
Source:
Skinny Taste. “Crock Pot Santa Fe Chicken” Available at: http://www.skinnytaste.com/2009/02/crock-pot-santa-fe-chicken-425-pts.html. Accessed February 1, 2016.

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

Smashed Potatoes

(For a less spicy version, decrease the amount of Horseradish)

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

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

1 pound (about 4 medium) red or Yukon gold potatoes

½ cup fat-free half-and-half

1 T fresh parsley or 1 t dried, crumbled

1 T finely chopped rosemary or 1 t dried, crushed

2 t horseradish

1 medium garlic clove, minced

1/8 t pepper

½ t salt

DIRECTIONS

Put the potatoes in a medium saucepan. Fill the pan with water to cover the potatoes by 1 inch. Bring to a boil over high heat. Reduce the heat and simmer, partially covered, for about 30 minutes, or until the potatoes are tender when pierced with the tip of a sharp knife. Drain, leaving the potatoes in the pan.

Add the remaining ingredients. Mash coarsely or to the desired texture with a potato masher.

NUTRITION INFORMATION (for each serving)

Calories: 100

Fat:  0 grams

Saturated fat:  0 grams

Polyunsaturated fat:  0 grams

Monounsaturated fat:  0 grams

Cholesterol:  0 milligrams

Total Carbohydrates:  25 grams

Fiber:  3 grams

Sodium:  329 milligrams

Protein:  5 grams

Source: No-Fad Diet. American Heart Association. 2005. Smashed potatoes with aromatic herbs. Page 364.

 

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.

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

Mediterranean Spice Mix

Makes: 12 Servings

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

3 tablespoons dried rosemary

2 tablespoons ground cumin

2 tablespoons ground coriander

1 tablespoon dried oregano

2 teaspoons ground cinnamon

1/2 teaspoon salt

 

DIRECTIONS

1. Mix all ingredients in a bowl. Sprinkle (to taste) on your meat. Makes 1/3 cup.
2. ***Tip — for every 4 servings (1 lb boneless, 2 lb bone in) meat, poultry or fish, mix 2 T Mediterranean Spice Mix, 1 T olive oil, and 1 clove of minced garlic. Rub over food and let sit for 10 minutes (if you make ahead the wet rub; cover& refrigerate for up to 24 hrs).

 

 

NUTRITION INFORMATION (for each serving)

Calories: 11

Fat: 0.5 grams

Total Carbohydrates: 2 grams

Fiber: 1 gram

Sodium: 99 milligrams

Protein: 0 grams

 

Source:

CHILI SPICE. (March 04, 2008) © 2015 Scripps Networks, LLC. All Rights Reserved. URL: http://www.food.com/290157.

Date Accessed: June 30, 2015

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

Say Goodbye to Trans Fat

 

Last month the Food and Drug Administration (FDA) decided to ban trans fat from the American diet¹. So what exactly is trans fat? It is a bad type of fat mainly found in processed foods such as baked goods, fried foods, and various snack foods. Trans fat is considered bad because it can increase the risk of heart disease.  Specifically, trans fat can increase LDL “bad” cholesterol while also decreasing HDL “good” cholesterol. All individuals should aim to eliminate trans fat as much as possible from their diet.

Currently, trans fat is shown on the Nutrition Facts Label, but can often be misleading. For example, the grams of trans fat could be “0” on the label, but this may not be completely true. It is especially important to read the label to avoid “hydrogenated” or “partially hydrogenated oil” in the ingredient list. If you see either of these phrases, it means the product is not truly trans fat free and another food without either of these ingredients should be chosen.

Until the ban on trans fat is put into effect three years from now, consumers need to be educated and proactive about reading labels to avoid trans fat. It will be up to the food manufacturing companies to eliminate the sources of trans fat from their products. Eliminating trans fat is a step in the right direction for the health of America.

 

1. S. Food and Drug Administration. FDA Cuts Trans Fat in Processed Foods. Available at: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm. Accessed June 23, 2015

 

About the Author: Julia Bleecker, MS, RD, LD

Julia  joined AbsoluteCARE Medical Center and Pharmacy in September 2012. Julia received her Bachelor of Science in Dietetics from the University of Georgia where she also served as the dietitian’s assistant for The University of Georgia Food Service Program. She completed her dietetic internship while earning her Master’s Degree in Nutrition from Georgia State University (GSU). During that time, Julia had opportunities to intern at Grady Memorial Hospital, The Marcus Institute, and Piedmont Hospital. In addition, Julia served on the marketing committee in the development of a community garden on campus at GSU.

Julia is a member of the Academy of Nutrition and Dietetics and the Georgia Dietetic Association. She counsels patients on various topics such as diabetes, weight management, hyperlipidemia, hypertension, and cardiovascular disease. Julia also enjoys providing grocery store tours to patients to show that eating healthy can be easy and inexpensive. Outside of work, Julia enjoys cooking, UGA football, and spending time with friends and family. 

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

Our Nutrition Dept believes that treats are okay in moderation. So, the DELICIOUS Recipe of the Month for June is – BROWNIE COOKIES! Give this recipe a try and let us know what you think! These cookies were featured during our May cooking class. For more information on attending a future cooking class, please email social@absolutecarehealth.com

Brownie Cookies

Makes: 34 Servings (Serving Size = 1 cookie)

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

12 oz bittersweet chocolate, finely chopped

½ cup all-purpose flour

¼ t baking powder

¼ t salt

6 T unsalted butter, room temperature

½ cup granulated sugar

½ cup packed light-brown sugar

3 large eggs

1 t vanilla extract

 

DIRECTIONS

1. Preheat oven to 350°F. Place chocolate in a microwave safe bowl. Heat in 30 second intervals and stir after each time. Do this until chocolate is melted through. Let cool.
2. In a small bowl, whisk together flour, baking powder, and salt. In a large bowl, using an electric mixer, beat butter and both sugars on medium-high speed until fluffy. Add eggs and vanilla and beat until combined. With mixer on low speed, add chocolate and flour mixture in alternating batches; mix just until combined after each (do not overmix; the consistency will be more like brownie batter than stiffer cookie doughs).
3. Drop dough by heaping tablespoons, about 2 inches apart, onto two parchment-lined baking sheets. Bake until a toothpick inserted in center of a cookie comes out clean, 14-16 minutes.
4. Transfer cookies to a wire rack to cool completely. (Cookies can be stored in an airtight container at room temperature for up to 4 days).

 

NUTRITION INFORMATION (for each serving)

Calories: 105

Fat: 6.8 grams

Saturated fat: 3.6 grams

Total Carbohydrates: 12.7 grams

Fiber:  0.8 grams

Protein:  1.5 grams

 

Source: “Everyday Food Light.” Martha Stewart Living Omnimedia, Inc. 2011. Page 108.

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.

May Events at AbsoluteCARE

So many great things happening at ‪AbsoluteCARE in May. Please join us for some educational classes & events!! Be sure to RSVP by emailing social@AbsoluteCAREHealth.com or by calling the appropriate contact person listed below. We look forward to spending time with you!

Upcoming Classes – May 2015

6^th Healthy Cooking 5-6:30pm Contact: Alene or Julia

7^th Walking Group 4pm Contact: Alene or Julia

8^th Crafting Class – “Create Your Own Body Scrub” 2pm Contact: Freda

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

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

14^th Walking Group 4pm Contact: Alene or Julia

19^th Hepatitis Testing Day event – REGISTRATION REQUIRED 10am-2pm Contact: Freda

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

21^st Walking Group 4pm Contact: Alene or Julia

25^th MEMORIAL DAY – ABSOLUTECARE IS CLOSED

27^th Lunch & Learn – “Diabetes & HIV” 12-1pm Contact: Freda

28^th Walking Group 4pm Contact: Alene or Julia

Contacts:

Freda: 404-231-4431 ext 132

Alene: 404-231-4431 ext 122

Julia: 404-231-4431 ext 161