Tag: healthyfoods

Foods, Uncategorized

Asian Chicken Stir-Fry

HWA - Health and Wellness Associates

Health and WEllness Associates

EHS – Telehealth

 

Asian Chicken Stir-Fry

 

Asian Chicken Stir-Fry

Asian cuisine is often discouraged in people who are following low-sodium diets since many of the traditional sauces pack a significant salt load. This recipe uses reduced sodium soy sauce, which adds great flavor when mixed with other lower sodium seasoning options such as ginger and garlic.

People with chronic kidney disease often say that they feel limited in the vegetables they can eat. This is mostly due to the potassium content many vegetables have. This recipe provides a good mix of vegetables​ but keeps the portions moderate enough to keep potassium levels in check. In addition, vegetables provide fiber, which helps people with CKD to more efficiently excrete potassium.​

Ingredients

  • 2 cups broccoli florets
  • 2 cups baby bella mushrooms
  • 1 cup red bell pepper
  • ½ cup white onion
  • 3 cups cooked white rice (3/4 cups dry)
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 2 cloves of garlic
  • 1 teaspoon ground ginger
  • 1 tablespoon brown sugar, packed
  • 2 tablespoons olive oil
  • ½ pound (8 oz) boneless chicken breast

Preparation

1. Chop your broccoli, mushrooms ,red pepper, and onion.

2. Cook rice according to package directions, omitting any butter or salt.

3. Blend soy sauce, sesame oil, rice vinegar, garlic, ginger, and brown sugar in a small blender.

4. Heat olive oil over medium heat. Add chopped vegetables and sauté until soft, about 5-6 minutes. Set aside.

5. Cut chicken into strips. Cook your chicken in the same pan as the vegetables were in over medium heat for 3-4 minutes on each side.

6. Add vegetables to the pan with the chicken. Add sauce and mix well.

7. Serve each plate with ¾ cup cooked rice and top with chicken/vegetables mixture.

Ingredient Variations and Substitutions

Tofu or shrimp are additional protein options that work well in this dish.

Brown rice should be substituted if you do not have issues with high potassium or phosphorus in your blood.

 

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Foods, Uncategorized

Triple Tomato Pasta With Spinach and White Beans

HWA - Health and Wellness Associates

Health and Wellness Associates

EHS – Telehealth

 

Triple Tomato Pasta With Spinach and White Beans

tripletomatoe

Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.

In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.

 

Ingredients

  • 8 ounces whole wheat penne pasta
  • 1 can low sodium cannellini beans
  • 1 tablespoon olive oil
  • 1 package baby spinach
  • 2 cups cherry tomatoes, diced
  • 1 cup sun-dried tomatoes in oil
  • ¼ cup sliced/slivered almonds
  • 1 tablespoon tomato paste
  • 1 teaspoon balsamic vinegar
  • 2 cloves garlic (or 1 teaspoon minced)
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ teaspoon crushed red pepper

Preparation

  1. Cook pasta according to package directions.
  2. Combine pesto ingredients in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
  3. Drain and rinse cannellini beans.
  4. Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
  1. Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
  2. Divide into 4 bowls and serve.

Ingredient Variations and Substitutions

If you cannot find sun-dried tomatoes in oil, then you can substitute ¾ cup bagged sun-dried tomatoes with ¼ cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.

Cooking and Serving Tips

Leftover pesto tastes delicious as a sandwich spread. It also freezes well.

 

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