Over 50 restaurants around Louisville are part of the Hometown Healthy Movement and the Dash Diet eating plan. Cynthia Chandler from Sullivan University is here to explain the diet is simply basic nutrition values that we've known for awhile.
Cynthia prepared Lemon Chicken Roast for us today as one example of ways to cook low fat delicious food while still using the right type of good fats. Cooking with vegetables, lean proteins, herbs, a little salt and even wine are all included in recipes towards healthier eating.
Check out Cynthia's recipe below and if you're a chef or restaurant owner interested in preparing healthier foods for your customers call 502 574-6690 for the next workshop.
Recipe: Cast Iron Lemon Chicken by Cynthia Chandler, Culinary Nutritionist
Ingredients:
4 chicken breasts, split
2 tablespoons butter
2 tablespoons olive oil
8 cloves garlic, minced
1 shallot, minced
1/2 lemon, thinly sliced
8 mushrooms, thinly sliced
1/4 cup lemon
1 cup dry white wine
4 cups cooked brown rice
Salt and pepper to taste
Directions:
1. Cut chicken breasts into small pieces.
2. Put cast iron skillet over medium-high heat
3. After pan is hot, add olive oil and then add butter; allow to heat for 30 seconds
4. Add chicken pieces and cook about 4 minutes; stir every minute to make sure chicken cooks evenly.
5. Remove chicken and set aside.
6. In same pan, add shallots and mushrooms. Sauté for two minutes.
7. Add wine and allow to cook for two additional minutes.
8. Add lemon juice and chicken that has been cooked.
9. Turn to simmer and keep very warm.
10. Place 1 cup brown rice on the center of each plate. Spoon 1/4 of the lemon chicken over rice.
11. Serve hot.
Nutrition advantages: This dish uses a small amount of protein while including vegetables and fiber. While butter is an ingredient, there is only 1/2 tablespoon in each serving and it also incorporates heart healthy olive oil. Enjoy!
