March is Nutrition Month!

I suspect many of you participating have realized that it is difficult to eat the recommended 4 servings of fruit and 5 servings of vegetables each day without being very mindful of what you eat and planning what you eat. Equally important is the fact that we eat differently on the weekend compared to during the week with more alcohol and calorie dense foods and little or no fruits and vegetables. This phenomenon is called weekend weight gain and is very common to some degree with everyone. Being mindful is key. Indulging a little is enjoyable but undoing all your hard work and good intentions will cause weight gain in the long run.

Myfitnesspal has great tips for eating well on the weekends.

The fruit and vegetable challenge is an excellent tool to assess your own personal habits and perhaps be motivated to change them for the better. Tips on changing habits that impact your health can be found here.

From EatingWell Magazine

One-Pan Chicken Parmesan Pasta

4 servings


2 tablespoons extra-virgin olive oil, divided

¼ cup whole-wheat panko breadcrumbs

1 tablespoon plus 1 teaspoon minced garlic, divided

1 pound boneless, skinless chicken breast, cut into ½-inch pieces

1 teaspoon Italian seasoning

¼ teaspoon salt

3 cups low-sodium chicken broth

1½ cups crushed tomatoes

8 ounces whole-wheat penne

½ cup shredded mozzarella cheese

¼ cup shredded Parmesan cheese

¼ cup chopped fresh basil

  1. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add panko and 1 teaspoon garlic. Cook, stirring, until the panko is golden brown, 1 to 2 minutes. Transfer to a small bowl and set aside. Wipe out the pan.

  2. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add chicken, Italian seasoning, salt and the remaining 1 tablespoon garlic. Cook, stirring frequently, until the chicken is no longer pink on the outside, about 2 minutes. Add broth, tomatoes and penne. Bring to a boil and cook, uncovered, stirring frequently, until the penne is cooked and the sauce has reduced and thickened, 15 to 20 minutes.

  3. Meanwhile, position an oven rack in the upper third of the oven. Preheat the broiler to high. When the pasta is cooked, sprinkle mozzarella over the penne mixture. Place the pan under the broiler; broil until the mozzarella is bubbling and beginning to brown, about 1 minute. Top with the panko mixture, Parmesan and basil.

Nutrition Info:

  • Serving size: 1½ cups

  • Per serving: 538 calories; 17 g fat(5 g sat); 7 g fiber; 56 g carbohydrates; 41 g protein; 18 mcg folate; 77 mg cholesterol; 7 g sugars; 0 g added sugars; 489 IU vitamin A; 10 mg vitamin C; 213 mg calcium; 5 mg iron; 612 mg sodium; 875 mg potassium

  • Nutrition Bonus: Iron (28% daily value), Calcium (21% dv)

  • Carbohydrate Servings: 3½

  • Exchanges: 3½ lean-protein, 3 starch, 1½ fat, 1½ vegetable, ½ medium-fat protein

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