By: Jacqueline Gomes, RDN, MBA
Whether it’s starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. March is National Nutrition Month, the Academy of Nutrition and Dietetics urges everyone to “Go Further with Food.” Preparing your foods to go further by planning meals and snacks in advance can help reduce food loss and waste but also maximize nutrition. Rather than focusing on one specific food or nutrient, balancing your food and beverage intake with your energy needs will help make meal time more enjoyable.
The Academy of Nutrition and Dietetics brings you these key messages to Go Further with Food!
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Consider the foods you have on hand before buying more at the store.
- Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
- Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
- Continue to use good food safety practices.
- Find activities that you enjoy and be physically active most days of the week.
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
Spinach Stuffed Chicken Breast
Prep time: 8 minutes
Cook time: 25 minutes
Makes: 4 servings
- 4 oz fat free ricotta cheese
- 8 oz frozen spinach, thawed
- ½ cup chopped onion
- 1 garlic glove
- 1 tsp oregano
- ½ cup finely chopped fresh parsley
- 4 (4 oz) chicken breast – pounded thin
- ½ cup plain breadcrumbs
- 4 tsp mustard
- 2 tsp olive oil
- Make the stuffing: Combine first 6 ingredients (ricotta cheese through parsley) in a mixing bowl. Set aside.
- Make the Chicken: Place each chicken breast between 2 doubled-up sheets of plastic wrap, and pound to an even ¼ -inch thickness with a meat-pounder.
- SEASON each chicken breast with salt and pepper to taste.
- DIVIDE the stuffing between the breasts, mounding it along the center of each.
- FOLD the bottom edge of each breast over the stuffing, fold in the sides, and roll forward until completely wrapped, to form a tight rolled package. Secure each flap with a toothpick.
- Using a butter knife or your hands, SPREAD 1 tsp mustard over each chicken roll and then dip in plan breadcrumbs.
- SPRAY the bottom of a baking dish with nonfat cooking spray. Place the chicken in the dish.
- Lightly drizzle the olive oil over the chicken.
- Bake chicken in preheated 350°F oven for 30 minutes or until juices run clear and top of chicken is crispy.
305 Calories; 42g Protein; 16g Carbohydrate; 7.5g Fat; 2g Saturated Fat; 103mg Cholesterol; 3g Dietary Fiber
Recipe by: Jacqueline Gomes, RDN, MBA