Skillet Gnocchi with Chard and White Beans

Low Cholesterol Eating at Its Best!

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Healthy Recipe of the Month (EatingWell.com)

 Ingredients

  • 2 TBSP plus 1 TSP extra-virgin olive oil.
  • 1 16oz package of shelf-stable gnocchi
  • 1 medium yellow onion, thinly sliced.
  • 4 cloves garlic
  • 1/2 cup water
  • 6 cups chopped chard leaves or spinach.
  • 1 15oz can diced tomato with Italian seasoning.
  • 1 15oz can white beans
  • 1/4 TSP ground pepper
  • 1/2 cup shredded part-skim mozzarella cheese.
  • 1/4 cup finely shredded Parmesan cheese.

Preparation

  1. Heat 1 TBSP oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to bowl.
  2. Add remaining 1 TSP oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and sauce is bubbling, about 3 minutes.

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Nutrition

Per serving: 325 calories; 7g fat (2g sat, 3g mono);  8mg cholesterol; 55g carbohydrates; 14g protein; 6g fiber; 616mg sodium; 360mg potassium.

Bonus: Vitamin A (50% daily value), Vitamin C (40% daily value), Calcium and Iron (19% daily value).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Healthy Application

MyFitnessPal. Use this application to track food, lose weight, and count calories. With one of the largest food databases available, find out what your daily goals are!

 IHeartFruit&Veggies. Fruits and vegetables help control cholesterol and blood pressure while providing a variety of vitamins. Start tracking today with this helpful application.

 MyCholesterolTable. This app lets you easily browse, search for, and display the cholesterol content of different foods.

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their September 2015 Wellstyles Monthly Newsletter.

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Healthy Barbecue Recipe

Healthy BBQ Recipe

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Ingredients

  • 1 8oz can reduced-sodium tomato sauce.
  • 1 4oz can chopped green chiles, drained.
  • 3 TBSP cider vinegar
  • 1 TBSP honey
  • 1 TBSP sweet or smoked paprika.
  • 1 TBSP tomato paste
  • 1 TBSP Worcestershire
  • 2 TSP dry mustard
  • 1 TSP ground chipotle chile.
  • 1/2 TSP salt
  • 2.5 lbs. boneless, skinless chicken thighs trimmed of fat.
  • 1 small onion, finely chopped.
  • 1 clove garlic, minced

Preparation

  1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
  2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
  3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

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Nutrition

Per serving: 364 calories; 13g fat (3g sat, 10g mono);  93mg cholesterol; 32g carbohydrates; 4g added sugars; 30g protein; 4g fiber; 477mg sodium; 547mg potassium.

Bonus: Zinc (18% daily value), Vitamin A (16% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carb, 4 lean meat

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in the June 2015 Wellstyles Monthly Newsletter.

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Kendall Taylor, VSEBT

Spinach & Herb Omelet

Spinach & Herb Omelet

Get a great start in the morning with this low-fat, low-carb, protein-filled breakfast! Serves 4

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Directions: Tear up the spinach leaves and steam or sauté in a little water until they wilt. Fold into the beaten eggs with the grated ginger, salsa and seasoning. Cook in a nonstick pan sprayed with cooking spray, turning as needed until the eggs are set.

Nutrition Facts: Calories: 105 Carbohydrate: 4g Protein: 11g Fat: 5g Sodium: 204mg Fiber: 1g

Source: UnitedHealthcare & myOptumHealth

Ingredients:

1 cup spinach leaves (or other greens), torn

1 egg

1 egg white

1 tsp. fresh grated ginger root

1 tsp. Mrs. Dash or other seasoning mix

1 T salsa Non-stick cooking spray

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Provided by Sheri Gilbert of the Valley Schools Employee Benefits Trust (VSEBT) in the February 2015 Wellstyles Monthly Newsletter.

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Healthy Smoothie Idea

Total Green Goodness Smoothie

 The following article was written by Kristina Carrillo-Bucaram.

Feeling a little tired? Maybe you need a green infusion!

Drinking greens is like breathing oxygen. Greens have chlorophyll and essential minerals that can be beneficial for blood circulation and weight loss, assist in colon cleansing and liver flushing, and help improve your skin.

This delicious smoothie is pure goodness. Drinking just one glass of this a day will leave you wondering why you didn’t try it earlier. You can use a juicer or a blender with this recipe, however, I prefer to use a blender for the extra fiber. Time to feel healthy—now take a sip!

The following recipe comes from Kristina of FullyRaw.com.

Total Green Goodness Smoothie

1–2 cucumbers, peeled and chopped

1 handful Italian parsley, chopped

1 large handful spinach or kale, chopped

Juice of 2–3 lemons

1/4 cup water (optional)

1 sliver fresh ginger (optional)

  • Combine all the ingredients in a high-powered blender like a Vitamix and process until creamy and smooth. (The mixture won’t come out as smooth with a regular blender.)
  • For more of a kick, add more lemon juice.
  • Sip, and enjoy. Feel the goodness spread throughout your system!

Makes 1 serving