March is Nutrition Month!
We all realize eventually that we have to be mindful of what we eat. We cannot continue to eat whatever we want, like we did as teenagers! As we age, our bodies change and our ability to absorb nutrients decreases-which means we need to eat nutrient dense foods.
At the same time, our bodies need fewer calories which means we really need to give ourselves the nutrients without adding empty calories that promote weight gain.
Read about how your nutritional needs change as you age here.
Find out more about nutrient dense foods here
This topic ties in nicely with our nutrition challenge this month. We need to feed ourselves properly from the start.
Chicken, Quinoa & Sweet Potato Casserole
From Eating Well Magazine
4 cups cubed peeled sweet potatoes (about 1 pound)
3 tablespoons water
1 tablespoon canola oil
1 ½ pounds boneless, skinless chicken thighs, trimmed
2 cups chopped seeded poblano chiles
½ cup thinly sliced shallots
2 tablespoons minced garlic
2 cups unsalted chicken broth
1 ½ cups quinoa
⅓ cup dry white wine
1 teaspoon kosher salt
1 teaspoon ground cumin
½ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
½ cup crumbled queso fresco
¼ cup fresh cilantro
Preheat oven to 400 degrees F.
Place sweet potatoes and water in a microwave-safe bowl. Cover with plastic wrap; pierce a few holes in the top with a fork. Microwave on High for 4 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add chicken and cook until browned, 4 to 5 minutes per side. Transfer the chicken to a clean cutting board and let stand 5 minutes. Cut into 1-inch strips.
Add poblanos, shallots and garlic to the pan and cook over medium-high, stirring occasionally, until the shallots are lightly browned, about 2 minutes. Add broth, quinoa, wine, salt, cumin, cinnamon and cayenne. Bring to a boil. Remove from heat and stir in the sweet potatoes and chicken.
Spoon the mixture into a 7-by-11-inch (or similar-size) broiler-proof baking dish. Cover with foil. Bake for 20 minutes.
Remove from oven; increase oven temperature to broil. Uncover the casserole and sprinkle with cheese. Broil 8 inches from the heat source until golden brown, about 5 minutes. Sprinkle with cilantro. Let cool for 5 minutes before serving.
Serving Size: 1 Cup
349 calories; 10.5 g total fat; 2.7 g saturated fat; 83 mg cholesterol; 432 mg sodium. 660 mg potassium; 38.7 g carbohydrates; 5.3 g fiber; 6 g sugar; 22.9 g protein; 9751 IU vitamin a iu; 14 mg vitamin c; 73 mcg folate; 96 mg calcium; 3 mg iron; 99 mg magnesium;
2 1/2 Starch, 2 Lean Protein, 1/2 Fat, 1/2 Vegetable