AuthorMissy

40 Minutes

INGREDIENTS

1 15-ounce c white beans, rinsed
1 teaspoon extra-virgin olive oil
6 ounces boneless, skinless chicken thighs, trimmed of fat and cut into 1 1/2-inch chunks
1 small onion, chopped
2 cloves garlic, roughly chopped
1/4 cup plus 1 water, divided
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground pepper
1/4 cup dry white wine
1/4 cup reduced-sodium chicken broth, (see Tips for Two)
3 ounces low-fat turkey kielbasa, sliced into 1/2-inch pieces
1/4 cup Toasted Breadcrumbs, (see Note)

COOKING DIRECTIONS

Step 1
Place 1/4 cup beans in a small bowl and mash roughly with the back of a fork or a potato masher. Add the remaining beans to the bowl.

Step 2
Heat oil in a large skillet over medium heat. Add chicken in a single layer. Cook, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm.

Step 3
Add onion and garlic to the pan. Cook, stirring, until fragrant, about 1 minute. Add 1 tablespoon water. Cover and cook, stirring occasionally, until the onion is softened and browned, about 4 minutes. Add rosemary, thyme and pepper. Cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to high. Cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 30 seconds to 1 minute. Add broth, the remaining 1/4 cup water, kielbasa, the beans and chicken; bring to a boil. Reduce heat to a simmer, cover and cook until the chicken is cooked through, 3 to 5 minutes. Serve topped with Toasted Breadcrumbs.

MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.

RECIPE TIPS

Note: To make toasted breadcrumbs, toss 1/4 cup whole-wheat breadcrumbs with 1 teaspoon extra-virgin olive oil. Toast the breadcrumbs in a large skillet over medium-high heat, stirring often, until they are golden and crisp, 1 to 2 minutes.

Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

RECIPE OVERVIEW: Serves 2 | Prep Time 35 min. | Total Time 40 min.
Nutrition Profile: Heart Healthy | High Calcium | High Fiber | High Potassium | Low Cholesterol | Low Sat Fat

Recipe provided by EatingWell.com and located on www.acefitness.org

If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

INGREDIENTS

3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoon chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
1/2 teaspoon freshly ground pepper
Creamy Dill Sauce, (recipe follows)
1 lemon, cut into wedges

COOKING DIRECTIONS

Step 1
Preheat oven to 450°F. Coat a baking sheet with cooking spray.

Step 2
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

Step 3
Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.

Step 4
Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

Step 5
Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Recipe provided by EatingWell.com and located on www.acefitness.org

I believe healthy eating is important if you want to live healthy & be YOUR best.
About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals. Call or email me to get started.

INGREDIENTS

1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/2 cup all-purpose flour
2 tablespoon canola oil, divided
10 ounces white mushrooms, quartered
1 large green bell pepper, diced
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup dry sherry, (see Note)
1 cup reduced-sodium chicken broth
1 cup low-fat milk
1 4-ounce ja sliced pimientos, rinsed
1/2 cup sliced scallions

COOKING DIRECTIONS

Step 1
Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.

Step 2
Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.

Step 3
Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.

RECIPE TIPS
Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Recipe provided by EatingWell.com and located on www.acefitness.org

I believe healthy eating is important if you want to live healthy & be YOUR best.
About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals. Call or email Missy to get started. Visit my website; www.workoutwithmissy.com