Health Coach Corner by Maria Hicks

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The Healthy Bite

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Health Coach Corner - by Maria Hicks

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Health Coach Corner -   by Maria Hicks

Do you suffer from carrying around extra weight around your mid-section?  Does your low back hurt?  If so, here’s some good news!  You can strengthen your abs & back with five simple “core” exercises I am going to share with you.  Strengthening your core – which consists of your abdominal muscles and your back, is incredibly important!  The stronger your core muscles, the easier simple tasks become… like, doing laundry, sitting at your desk, carrying groceries, picking up your children, etc…  Think of your core muscles as your “internal belt”.  A strong core will protect your spine and help improve your posture.  Better posture actually makes you appear 5-10 lbs lighter!  Most of us slouch from time to time, having a strong core will automatically improve your posture and you will slouch less often.

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The Healthy Bite

Quick Info:

Servings
Quick Meal
Contains Shellfish

Nutritional Info (Per serving):

Calories: 202, Saturated Fat: 1g, Sodium: 481mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 18g, Cholesterol: 39mg, Protein: 22g

Carb Choices: 1

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

• 1 pounds sea scallops, large, patted dry
• 1/4 teaspoon salt
• 2 teaspoon oil, olive, extra virgin
• 1/2 cup(s) onion(s), thinly sliced
• 2 stalk(s) celery, thinly sliced
• 2 clove(s) garlic, thinly sliced
• 1/4 cup(s) wine, white
• 8 ounce(s) potato(es), red, baby red potatoes, cut into 1/4 inch-thick rounds
• 1 cup(s) broth, reduced-sodium chicken
• 1 cup(s) tomato(es), grape, halved
• 5 ounce(s) juice, tomato, (scant 3/4 cup)
• 1/4 teaspoon saffron, strands
• 2 teaspoon tarragon, fresh, chopped

Preparation

1. Pat scallops dry and sprinkle both sides with salt. Heat oil in a large nonstick skillet over medium-high heat.

2. Add the scallops and cook until light brown, 1 to 2 minutes per side. Transfer to a plate.

3. Add onion, celery and garlic to the pan and cook, stirring, until just beginning to soften, about 2 minutes. Add wine and simmer for 1 minute. Stir in potatoes, broth, tomatoes, tomato juice and saffron and bring to a boil.

4. Reduce to a simmer, cover and cook until the potatoes are tender and the tomatoes are beginning to break down, 12 to 14 minutes.

5. Return the scallops and any accumulated juices to the pan along with tarragon. Cover and cook until the scallops are just cooked through, 2 to 4 minutes.

Recipe Source:

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Health Coach Corner - Maria Hicks

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The Healthy Bite

Creamy Chicken Enchiladas Recipe

Quick Info

Servings
Contains Wheat/Gluten
Contains Dairy
Most Popular
Diabetes-Friendly

Ingedients

• 8 ounce(s) chicken, breast, boneless, skinless
• 2/3 cup(s) broth, reduced-sodium chicken
• 1/4 teaspoon pepper, black ground
• 4 cup(s) spinach
• 2 tablespoon scallion(s) (green onions), thinly sliced
• 8 ounce(s) sour cream, light or fat-free
• 1/4 cup(s) yogurt, low-fat plain
• 2 tablespoon flour, all-purpose
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon salt
• 1/2 cup(s) milk, fat-free
• 1 can(s) pepper(s), green chile, 4 ounces
• 6 tortilla(s), flour, 7- or 8-inch
• 1/2 cup(s) cheese, cheddar, reduced-fat
• tomato(es), chopped or salsa (optional)
• cilantro, (optional)

Preparation

1. In a large skillet, combine chicken, chicken broth, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, use 2 forks to shred chicken into bite-size pieces. (You should have about 1 1/2 cups shredded chicken.) Set aside.

2. If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and stem for 3 to 5 minutes or until tender. (Or in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well.

3. In a large bowl, combine chicken, spinach, and the 2 tablespoons green onion; set aside. For sauce, in a small bowl, combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chile peppers. Divide sauce in half. Spoon one portion into a storage container; cover.

4. For filling, combine remaining portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam sides down, in a 2-quart rectangular baking dish.

5. Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.

6. To serve, preheat oven to 350°F. Spoon sauce from storage container over tortillas. Bake casserole, covered, for 20 minutes. Uncover and bake about 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. If desired, garnish with chopped tomato or salsa, green onions, and cilantro.

Nutritional Info (Per serving):

Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g

Exchanges: Vegetable: 1, Starch: 1, Lean Meat: 2, Fat: 1

Carb Choices: 1.5

Prep Time: 40 mins

Cook Time: 40 mins

Rest Time: 4 h 5 mins

Total Time: 1 h 20 mins

Recipe Source:

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