Song: Nutritions: Debbie’s featured recipe
Viewed: 9 - Published at: 3 years ago
Artist: Mus
Year: 2021Viewed: 9 - Published at: 3 years ago
Steamed Kale "Salad" with Balsamic Chicken
Serves 4-6
Ingredients
1-1½ lb. boneless skinless chicken breasts
1 bunch kale
2 handfuls walnuts, chopped
Balsamic dressing/marinade
¾ cup olive oil
¼ cup balsamic vinegar
¼ cup Dijon mustard
½ tsp salt
1 tsp dried oregano
1 tsp dried basil
Method 1. Combine all the ingredients for the balsamic dressing in a bowl and whisk together until well combined.
2. Clean and trim the chicken breasts and place in a glass baking dish; add a few tablespoons of the balsamic dressing and let the chicken marinade in the refrigerator (cover the pan with foil) for 30 to 60 minutes.
3. Preheat the oven to 400 degrees.
4. Bake the chicken covered for 20 minutes and then uncovered for another 5 to10 minutes (depending on the thickness); move the chicken to a higher shelf and broil for 3 to 5 minutes until slightly browned.
5. While the chicken is cooking, clean and cut the kale leaves by removing the thick middle stem and tearing the leaves into small pieces.
6. Place the kale leaves in a large pan with a small amount of water; steam until soft.
7. Place a portion of the kale in the center of each plate. Top the kale with slices of the cooked chicken breasts and sprinkle with walnuts.
8. Drizzle additional balsamic dressing over everything and serve.
NOTE: Any remaining dressing can be stored in a container and refrigerated for up to two weeks
Making Healthful Food Choices
The following chart shows you how to make food choices that are more healthful. If you are currently eating many foods in the Highly Processed category, adding higher-quality foods from the Slightly Processed or Unprocessed categories will improve your diet and help you lose weight. If your foods are predominantly in the Slightly Processed category, begin to add more foods from the Unprocessed category. Regardless of your current nutrition level, taking small steps from one category to the next is totally acceptable. Your ultimate goal should be to eat foods that are primarily in the Unprocessed and Slightly Processed categories in order to achieve your weight-loss goals and sustain good health. Highly processed foods must be kept to a minimum to achieve these goals!
Highly Processed
Poor Choice Slightly Processed
Better Choice Unprocessed
Best Choice
Canned vegetables Frozen vegetables Fresh vegetables
Canned fruit; flavored or sweetened fruit drinks Frozen fruit; fruit juices Fresh whole fruit
Products made from refined white flour (refined white breads, pastas, cereals) Products made from sprouted or whole grain flours (whole grain breads, pastas, cereals) Whole grains (brown rice, wild rice, oats, barley, quinoa, buckwheat, millet, etc.)
Processed canned/boxed beans with added sugars and hydrogenated oils Canned beans Home-cooked beans
Processed nut butters (peanut butter) with added sugars and hydrogenated oils Roasted nuts and seeds; roasted nut butters Raw nuts and seeds; raw nut butters
Processed proteins (sausage, pepperoni,
hot dogs); preserved deli meats with nitrates Lean animal protein (from nonorganic eggs, chicken, turkey, fish, buffalo, pork, beef); substitute “meats” and “cheese” (soy dogs, rice/almond cheese, etc.) Lean animal proteins (eggs, chicken, turkey, fish, buffalo, pork, beef) that are organic, free of hormones and antibiotics, free-range, and vegetarian-fed; natural and nitrate-free deli meats; organic yogurt and low-fat cheese
Soy protein isolates Tofu; tempeh; soy milk; miso Edamame (whole soy beans)
Sweeteners: white sugar, high fructose corn syrup, artificial sweeteners Sweeteners: honey, maple syrup, molasses, sucanat, cane juice, etc. Sweeteners: xylitol, stevia, brown rice syrup, agave nectar (these sweeteners do not cause blood
sugar to fluctuate, or cause it to fluctuate
very minimally)
Refined cookies, muffins, baked goods with artificial ingredients, MSG, preservatives, etc. “Naturally processed” cookies, muffins, baked goods (may still be very high in sugars) Homemade baked goods with whole grains and low glycemic sweeteners (such as those listed above)
Hydrogenated or partially hydrogenated oils; trans fats; margarine Nonorganic cold-pressed oils; butter Cold-pressed, expeller-pressed, organic, extra virgin oils (olive, flax, sesame)
Coffee, soda (even “natural” soda), sugary sports drinks, etc. Black tea Herbal tea, green tea, red bush tea, white tea
Serves 4-6
Ingredients
1-1½ lb. boneless skinless chicken breasts
1 bunch kale
2 handfuls walnuts, chopped
Balsamic dressing/marinade
¾ cup olive oil
¼ cup balsamic vinegar
¼ cup Dijon mustard
½ tsp salt
1 tsp dried oregano
1 tsp dried basil
Method 1. Combine all the ingredients for the balsamic dressing in a bowl and whisk together until well combined.
2. Clean and trim the chicken breasts and place in a glass baking dish; add a few tablespoons of the balsamic dressing and let the chicken marinade in the refrigerator (cover the pan with foil) for 30 to 60 minutes.
3. Preheat the oven to 400 degrees.
4. Bake the chicken covered for 20 minutes and then uncovered for another 5 to10 minutes (depending on the thickness); move the chicken to a higher shelf and broil for 3 to 5 minutes until slightly browned.
5. While the chicken is cooking, clean and cut the kale leaves by removing the thick middle stem and tearing the leaves into small pieces.
6. Place the kale leaves in a large pan with a small amount of water; steam until soft.
7. Place a portion of the kale in the center of each plate. Top the kale with slices of the cooked chicken breasts and sprinkle with walnuts.
8. Drizzle additional balsamic dressing over everything and serve.
NOTE: Any remaining dressing can be stored in a container and refrigerated for up to two weeks
Making Healthful Food Choices
The following chart shows you how to make food choices that are more healthful. If you are currently eating many foods in the Highly Processed category, adding higher-quality foods from the Slightly Processed or Unprocessed categories will improve your diet and help you lose weight. If your foods are predominantly in the Slightly Processed category, begin to add more foods from the Unprocessed category. Regardless of your current nutrition level, taking small steps from one category to the next is totally acceptable. Your ultimate goal should be to eat foods that are primarily in the Unprocessed and Slightly Processed categories in order to achieve your weight-loss goals and sustain good health. Highly processed foods must be kept to a minimum to achieve these goals!
Highly Processed
Poor Choice Slightly Processed
Better Choice Unprocessed
Best Choice
Canned vegetables Frozen vegetables Fresh vegetables
Canned fruit; flavored or sweetened fruit drinks Frozen fruit; fruit juices Fresh whole fruit
Products made from refined white flour (refined white breads, pastas, cereals) Products made from sprouted or whole grain flours (whole grain breads, pastas, cereals) Whole grains (brown rice, wild rice, oats, barley, quinoa, buckwheat, millet, etc.)
Processed canned/boxed beans with added sugars and hydrogenated oils Canned beans Home-cooked beans
Processed nut butters (peanut butter) with added sugars and hydrogenated oils Roasted nuts and seeds; roasted nut butters Raw nuts and seeds; raw nut butters
Processed proteins (sausage, pepperoni,
hot dogs); preserved deli meats with nitrates Lean animal protein (from nonorganic eggs, chicken, turkey, fish, buffalo, pork, beef); substitute “meats” and “cheese” (soy dogs, rice/almond cheese, etc.) Lean animal proteins (eggs, chicken, turkey, fish, buffalo, pork, beef) that are organic, free of hormones and antibiotics, free-range, and vegetarian-fed; natural and nitrate-free deli meats; organic yogurt and low-fat cheese
Soy protein isolates Tofu; tempeh; soy milk; miso Edamame (whole soy beans)
Sweeteners: white sugar, high fructose corn syrup, artificial sweeteners Sweeteners: honey, maple syrup, molasses, sucanat, cane juice, etc. Sweeteners: xylitol, stevia, brown rice syrup, agave nectar (these sweeteners do not cause blood
sugar to fluctuate, or cause it to fluctuate
very minimally)
Refined cookies, muffins, baked goods with artificial ingredients, MSG, preservatives, etc. “Naturally processed” cookies, muffins, baked goods (may still be very high in sugars) Homemade baked goods with whole grains and low glycemic sweeteners (such as those listed above)
Hydrogenated or partially hydrogenated oils; trans fats; margarine Nonorganic cold-pressed oils; butter Cold-pressed, expeller-pressed, organic, extra virgin oils (olive, flax, sesame)
Coffee, soda (even “natural” soda), sugary sports drinks, etc. Black tea Herbal tea, green tea, red bush tea, white tea
( Mus )
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