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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