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Tuesday, March 25, 2014

National Nutrition Month: Enjoy the Taste of Eating Right


National Nutrition Month
From the Desk of The Works own Christina

Enjoy the Taste of Eating Right!

What does this mean to you? We are concluding the month of March which is National Nutrition Month, where the focus was to enjoy the taste of eating right.

As a whole, our culture has become very accustomed to eating quick and convenient meals that are high in calories from added fat, and loaded with salt; resulting in savory, salty meals that add to our waist line.

The Works Dietitians are challenging you to eat meals that taste great by choosing fresh ingredients, experimenting with fresh herbs and seasonings, and adding a variety of vegetables (and even fruits!) to your dishes to increase the nutritional punch while lowering calories and sodium. You truly can enjoy your favorite meals while making them healthier for you and your family. Check out this month’s recipe, a flavorful chicken dish that is low in sodium but full of flavor!

  Jerked Chicken with Fire-Roasted Fresh Pineapple


Ingredients

2 (10- to 12-ounce) boneless, skinless chicken breasts, cut in half
Jerk Sauce
1 tablespoon ground allspice
1 tablespoon dried thyme leaves
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 tablespoons canola oil
2 tablespoons red wine vinegar
Juice of l lime
3 medium green onions, finely chopped
1 jalapeño pepper, chopped *
2 cloves garlic, minced
Pineapple Slices
8 (3 1/2-by-3/4-inch) fresh pineapple slices **
2 tablespoons canola oil
2 tablespoons honey
Dash of hot pepper sauce

Directions

1.     To prepare the jerk sauce, combine the allspice, thyme, cinnamon and nutmeg in a medium bowl. Add 2 tablespoons oil, vinegar and lime juice, mixing with a wire whisk to blend well. Add the green onion, jalapeño pepper and garlic; mix well. Set aside.
2.     Place the chicken breasts in a baking dish. Brush the jerk sauce evenly over both sides of the chicken breasts. Cover and marinate in the refrigerator for at least 1 hour or longer if possible.
3.     To cook the chicken, preheat the grill to a medium-high temperature. Remove the chicken from the marinade; discard the marinade. Place the chicken breasts on the hot grill, with the thicker portion facing the hotter part of the grill. Grill for about 6 to 8 minutes on each side. Use an instant-read thermometer to check for doneness; the internal temperature of the chicken should reach 165°F when cooked through. Allow the grilled chicken to rest for 5 minutes, covered, before serving.
4.     While the chicken is cooking, brush the pineapple slices lightly with 2 tablespoons oil. Place the pineapple on the grill; cook for 3 to 4 minutes on each side, or until heated through and lightly charred with grill marks. Remove from the grill.
5.     Combine the honey with hot pepper sauce in a small bowl; blend well. Drizzle over the pineapple.
6.     Serve the jerked chicken breasts with grilled pineapple slices.

 

Cooking Notes

·      If you prefer more "spicy heat," as many Jamaicans do, mix another pepper into the sauce, or add a splash of hot pepper sauce.
·      For convenience, buy fresh pineapple pre-sliced, rather than trimming, coring and peeling a fresh pineapple.

Nutrition Information

Serves 4.
Calories: 420; Calories from fat: 160; Total fat: 18g; Saturated fat: 2g;
Trans fat: 0g; Cholesterol: 90mg; Sodium: 170mg; Total carbohydrate: 35g; Dietary fiber: 4g; Sugars: 25g; Protein: 32g

Recipe from: http://www.eatright.org/Public/content.aspx?id=6442480335

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