I don't pretend to be a health addict or even allege that I'm in any way a role model for extra healthy living but I am fortunate that my family is active and my wife and daughter keep healthy eating as a priority.
My family has a history of heart disease so I am constantly reminded that small actions can have a huge impact over the long-term.
Diet is one of areas in which "you can have it all". What I mean is there are great tasting, easy to cook recipes that are low in fat and sodium and high in fibre.
The Heart & Stroke Foundation website is a very comprehensive resource for all things "heart healthy" - especially their recipe section.
Lisa in our Cornwall office tried the stew:
I was looking for a warm, mellow winter meal to serve at a family dinner. Market Fresh Chicken Stew seemed to fit the bill. Chicken thighs are cost effective and the smooth flavour suited a range of eating preferences. I would suggest adding a bit more mustard than the recipe called for and maybe a bit less milk. It made quite a bit of sauce! As the colour of the stew is rather subdued, I served it with roasted root vegetables and pan fried Brussel Sprouts. It made for a cheerful looking plate! It was a simple meal to prepare and could be adjusted to suit whatever you may have on hand in your vegetable drawer.
Market Fresh Chicken Stew:
* 1 tbsp (15 mL) vegetable oil
* 4 oz (125 g) mushrooms, cut in half
* 1/2 tsp (2 mL) dried rosemary, crushed
* 1/4 tsp (1 mL) pepper
* 2 cloves garlic, minced
* 1 lb (500 g) boneless skinless chicken breasts or thighs, cut into chunks
* 4 small red-skinned potatoes, cut into 3/4-inch (2 cm) chunks
* 1 cup (250 mL) reduced-sodium chicken broth
* 2 cups (500 mL) divided 1% milk
* 1/3 cup (75 mL) all-purpose flour
* 1 cup (250 mL) chopped green or yellow beans
* 1 tbsp (15 mL) Dijon mustard
* 1 plum tomato, chopped
* 2 tbsp (25 mL) chopped fresh parsley, basil and/or oregano
1. In a large pot, heat oil over medium-high heat. Sauté mushrooms, rosemary and pepper for about 5 minutes or until browned. Add garlic and chicken and sauté for 3 minutes or until chicken is white all over and starts to brown.
2. Stir in potatoes and broth; bring to a simmer. Cover, reduce heat to medium-low and boil gently for 10 to 15 minutes or until potatoes are almost tender.
3. Meanwhile, heat 1-1/4 cup (300 mL) of the milk in a glass measuring cup in the microwave at Medium (50%) power, or in a saucepan over medium heat, for about 3 minutes or until steaming. Whisk flour into remaining cold milk.
4. Gradually pour flour mixture into pot, stirring. Increase heat to medium. Stir in hot milk, beans and mustard; simmer, uncovered and stirring often, for about 8 minutes or until chicken is no longer pink inside, beans are tender-crisp and stew is thickened. Ladle into bowls and top with tomatoes and fresh parsley, basil and/or oregano.
* Calories 407
* Protein 37 g
* Total Fat 9 g
** Saturated Fat 2 g
** Cholesterol 86 mg
* Carbohydrates 45 g
** Fibre 6 g
** Sugars 10 g
* Sodium 412 mg
* Potassium 1612 mg
Take a look at what they have to offer - and maybe you'll find other resources toward creating a Mindset and better Habits for a healthy 2016.
One of my favorites is Classic Split Pea Soup:
* 1 tbsp (15 mL) canola oil
* 1/2 cup (125 mL) chopped onion
* 3/4 cup (175 mL) diced carrot
* 3/4 cup (175 mL) diced potato
* 1 cup (250 mL) yellow split peas
* 4 cups (1 L) sodium reduced chicken broth
* 1/3 cup (75 mL) diced lean cooked ham
* 1 bay leaf
* 1/8 tsp (0.5 mL) ground black pepper
1. In large saucepan, heat canola oil over medium-high heat and add onion, carrot and potato. Sauté until vegetables are tender.
2. Add split peas, broth, ham and bay leaf.
3. Bring to boil; reduce heat; cover and allow to simmer for about 45 to 60 minutes or until peas are tender and soup has thickened. Stir occasionally. Remove bay leaf. Add pepper just before serving
* Calories: 170
* Protein: 9 g
* Total Fat: 3 g
** Saturated Fat: 0 g
** Cholesterol: 5 mg
* Carbohydrates: 27 g
** Fibre: 3 g
** Sugars: 3 g
* Sodium: 150 mg
* Potassium: 319 mg.
This Blog was written by Greg Glista
Financial Advisor, President Glista & Associates
Partner, Cornwall Wealth Management Group Inc. &
Author of Tax Advantaged Strategies.