March is National Nutrition Month

How to Personalize Your Plate


March is National Nutrition Month


Personalize Your Plate

Remember Color to include a variety of vitamins and minerals in your life



Include foods that you prefer from each food group. Including a variety of foods can help you get all of the nutrients that are needed for good health. Including a variety of foods can help you get all of the nutrients that are needed for good health.

These tips can help you get started:

• Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.

• Experiment with different grains. Try substituting whole grains for refined grains in recipes.

• Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.

• Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose-free milk.

A healthful eating style can be as unique as you!



Variety is the spice of life including that in your meals.


Spice up your menus with the foods and flavors you enjoy and add new flavors to spark excitement in your cooking. "Developing healthful eating habits does not require drastic lifestyle changes.



Simple One Skillet/ Italian Chicken /Vegetable Plate

INGREDIENTS

  • 1 pound boneless skinless chicken breasts, cut into bite sized pieces

  • 1 tablespoon pesto

  • 2 teaspoons Italian seasoning, divided

  • 1/2 teaspoon red pepper flakes (optional)

  • 2 teaspoons minced garlic

  • 1 cup cherry tomatoes, halved

  • 2 small zucchini, diced

  • 1 cup cannellini beans, rinsed and drained

  • 1 tablespoon balsamic vinegar

  • 1 tablespoon chopped fresh basil

  • Kosher salt and fresh ground black pepper to taste

  • 1/4 cup grated parmesan cheese

INSTRUCTIONS

  1. Season the cut up pieces of chicken with salt and pepper and place them in a freezer bag with the tablespoon of pesto, 1 teaspoon of Italian seasoning, red pepper flakes and minced garlic. Massage the mixture into the chicken and let it marinate for at least 15 minutes or overnight.

  2. Heat a 12 inch skillet over medium-high heat and spray it with cooking oil.

  3. Add the chicken mixture to the hot skillet and sauté until thoroughly cooked, about 4-5 minutes. Remove the cooked chicken onto a plate.

  4. Spray the skillet with more cooking oil then add in the zucchini, tomatoes and remaining teaspoon of Italian seasoning. Sauté until they start to soften, about 2-3 minutes.

  5. Lower the heat to medium and add the chicken back into the skillet along with the cannellini beans, balsamic vinegar and basil. Stir everything together and taste for seasoning.

  6. Top with the shredded parmesan cheese and cover with a lid or loosely with a piece of foil until the cheese melts. Serve immediately.

Sources:

  1. www.harvardhealth.com

  2. www.reciperunner.com

  3. www.eatright.org

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