Vim & Vigor - Summer 2013 - Parrish Medical Center - (Page 40)

Makes 4 (1 1/2 -cup) servings. Nutritional information per serving: 223 calories; 0.92 g saturated fat; 4.3 g total fat; 19.75 g protein; 27 g carbohydrates; 321 mg sodium; 3.5 g dietary fiber. Savory Skillet Dinner The brown rice in this skillet chicken dish gives it a slight nutty flavor and may help control your blood glucose levels. INGREDIENTS Cooking spray 1 medium onion, chopped 4 small boneless, skinless chicken thighs, chopped in bite-size pieces 1 medium garlic clove, minced 1 c. reduced-sodium chicken broth 4 c. coarsely chopped kale (tough stems removed) 2 medium tomatoes, diced 2 tsp. fresh lemon juice 1 /2 tsp. dried crushed oregano 1 /4 tsp. salt 1 /4 tsp. pepper 1 /8 tsp. dried crushed thyme 1 /8 tsp. crushed red pepper flakes 11/3 c. cooked brown rice DIRECTIONS Spray large nonstick skillet with cooking spray. Add onion. Cook over medium heat 7 minutes. Add chicken and garlic. Brown chicken. Stir in broth. Add kale, tomatoes, lemon juice, oregano, salt, pepper, thyme and red pepper flakes. Cover. Reduce heat to low; cook 20 minutes or until kale is tender. Serve over brown rice, 1/3 cup per serving. 40 SU M M E R 2 013

Table of Contents for the Digital Edition of Vim & Vigor - Summer 2013 - Parrish Medical Center

Vim & Vigor - Summer 2013 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
What’s New?
Walk This Way
The Ultimate Back-to-School Checklist
Join the Movement
Stroke Stories
5 Steps to Better Bone Health
Gut Instinct
Morgan Freeman
Prostate Playbook
The Main Ingredient
Looking Ahead
Read Up
Pedal to the Mettle
Community Health
Foundation Focus
Ask the Expert

Vim & Vigor - Summer 2013 - Parrish Medical Center

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