Fresh and spicy asian inspired dinner. Serve with steamed fresh broccoli for a complete meal. In the winter, you can still grill inside on the stove, or just use a pan to sear the chicken.
1 tablespoon grated peeled fresh ginger
3 tablespoons hoisin sauce
1 teaspoon olive oil
1 teaspoon lower-sodium soy sauce
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
6 ounces uncooked udon noodles (thick, fresh Japanese wheat noodles) or whole-wheat linguine
1/4 cup bottled Szechuan sauce
1 tablespoon reduced-fat creamy peanut butter
2 teaspoons lower-sodium soy sauce
2 teaspoons fresh lime juice
1 cup matchstick-cut carrots
1/2 cup matchstick-cut green onions Continue reading
Need an idea for a new year’s resolution? Start with one of these healthy tips to get your new year off on the right foot!
- Eat Breakfast: Start your day off on a healthy foot with a nutritious breakfast! Include a protein, whole grains, and fruits and/or vegetables.
- Make Half Your Plate Fruits & Vegetables: Fruits and vegetables are a lower calorie option full of fiber, vitamins & minerals. Aim for 2 cups of fruit and 2 ½ cups of vegetables per day.
- Watch Portion Sizes: Using smaller plates, bowls, and glasses can help you keep your portions under control. Try measuring your food to see how much you are putting on your plate.
- Be Active: Start with as little as 10 minutes per day and gradually build up to at least 30 minutes 5 days a week.
- Fix Healthy Snacks: Snacks can sustain your energy levels between meals. Pair a fiber rich carbohydrate with a lean protein for maximum energy & satiety.
- Read Food Labels: Learn about portion sizes and understand what you are consuming! Read the ingredient list and choose foods with easy to understand ingredients.
- Get Creative in the Kitchen: Make healthy cooking at home fun! Try new recipes and experiment with new ingredients.
- Drink More Water: Water helps to regulate temperature, transport nutrients and oxygen to cells, carry away waste products, and much more! Try adding a glass of water to each meal and throughout the day.
- Dine Out without Ditching Your Goals: Plan ahead, ask questions, and choose foods carefully. Swap out higher calorie side dishes for veggies or fruit.
- Enact Family Meal Time: Turn off the TV and other electronic devices and enjoy the mealtime with family or friends. Family meals promote healthier eating.
- Follow Food Safety Guidelines: Reduce your risk of foodborne illnesses by washing your hands often and keeping raw meats and poultry away from ready to eat foods. Use a food thermometer to ensure food is thoroughly cooked. Refrigerate leftovers quickly
- Plan Your Meals Ahead of Time: On the weekend, plan your meals out for the week! With pre-planned meals, you will be more likely to stay on the healthy eating track & avoid any of your fast food cravings.
- Make Half of Your Grains Whole Grain: Whole grains are full of fiber & nutrients. Try using brown rice and whole wheat pasta instead of white. Or, try a new grain like quinoa, wheat berries, or barley! Whole grain intake has positive health benefits, learn more here.
- Go Meatless Once a Week: Studies show that going meatless as little as once a week (“Meatless Monday”) you decrease your intake of saturated fat and cholesterol, which benefits heart health.
- Eat Mindfully: Be in the here and now when you are eating. Focus on each bite of your food instead of a TV, computer screen, or book. You will be more aware of your body and your fullness cues, all while having more satisfaction from your food.
- Consult a Registered Dietitian: Got a nutrition question? Want to get on the right track? Contact a dietitian today, and get the right facts from a nutrition expert.
For more nutrition information and healthy tips, check out www.eatright.org