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One-Pan Chicken & Asparagus Bake

Eating Well Magazine

4 servings

Ingredients

Ingredient Checklist

  • 2 (8 ounce) boneless, skinless chicken breasts, cut in half crosswise

  • 12 ounces baby Yukon Gold potatoes, halved lengthwise

  • 8 ounces carrots, diagonally sliced into 1-inch pieces

  • 3 tablespoons extra-virgin olive oil, divided

  • 2 teaspoons ground coriander, divided

  • ¾ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 2 tablespoons lemon juice

  • 2 tablespoons chopped shallot

  • 1 tablespoon whole-grain Dijon mustard

  • 2 teaspoons honey

  • 1 pound fresh asparagus, trimmed

  • 2 tablespoons chopped fresh flat-leaf parsley

  • 1 tablespoon chopped fresh dill

  • Lemon wedges

Ingredients

  • 2 (8 ounce) boneless, skinless chicken breasts, cut in half crosswise

  • 12 ounces baby Yukon Gold potatoes, halved lengthwise

  • 8 ounces carrots, diagonally sliced into 1-inch pieces

  • 3 tablespoons extra-virgin olive oil, divided

  • 2 teaspoons ground coriander, divided

  • ¾ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 2 tablespoons lemon juice

  • 2 tablespoons chopped shallot

  • 1 tablespoon whole-grain Dijon mustard

  • 2 teaspoons honey

  • 1 pound fresh asparagus, trimmed

  • 2 tablespoons chopped fresh flat-leaf parsley

  • 1 tablespoon chopped fresh dill

  • Lemon wedges

Directions

Instructions Checklist

  • Step 1 Preheat oven to 375 degrees F. Place chicken on a clean work surface and cover with plastic wrap. Using a meat mallet, pound the chicken pieces to an even 1/2-inch thickness. Arrange on one half of a large rimmed baking sheet. Arrange potatoes and carrots in a single layer on the other half of the pan. Drizzle the chicken and vegetables with 1 tablespoon oil; sprinkle with 1 teaspoon coriander, 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake for 15 minutes.

  • Step 2 Meanwhile, whisk lemon juice, shallot, mustard, honey and the remaining 2 tablespoons oil, 1 teaspoon coriander, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl.

  • Step 3 Remove the pan from the oven; switch the oven to broil. Stir the potato-carrot mixture; arrange asparagus in the center of the pan. Spoon the lemon juice-shallot mixture evenly over the chicken and vegetables. Broil until the chicken and vegetables are lightly browned, asparagus is tender-crisp and a thermometer inserted in the thickest portion of the chicken registers 165 degrees F, about 10 minutes. Remove from oven; sprinkle evenly with parsley and dill. Serve with lemon wedges.

Nutrition Facts

Serving Size: 1 Piece Chicken, 3/4 Cup Potato-Carrot Mixture & 6 Asparagus Spears Each

Per Serving:

352 calories; 13.8 g total fat; 2.3 g saturated fat; 63 mg cholesterol; 599 mg sodium. 910 mg potassium; 30.7 g carbohydrates; 5.7 g fiber; 8 g sugar; 27.6 g protein; 10781 IU vitamin a iu; 23 mg vitamin c; 184 mcg folate; 72 mg calcium; 2 mg iron; 62 mg magnesium; 3 g added sugar;

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