Holding onto those New Year's Resolutions can be tough even at the beginning of the year.
Eating healthy is always one of the top resolutions.
WHAS11's Brooke Katz talked tips and recipes with Sullivan University chefs. Click on the video player above for more.
Recipes for a Winter Evening (Chef Allen Akmon and Cynthia Chandler, Culinary Nutritionist)
Sesame Salmon Steak with Stir Fry Vegetable Medley
Ingredients:
4 salmon filets, sliced 1/2 inch across
1/2 cup sesame seeds, white
1/2 cup sesame seeds, black
1 cup carrots, sliced lengthwise 2 " long
1 cup snow peas, strings removed
1 cup parsnips, sliced lengthwise 2" long
2 teaspoons butter
3 tablespoons olive oil
1/4 teaspoon dried thyme
Directions:
Pat salmon filets dry; place black and white sesame seeds on flat plate and lay salmon steaks on top individually; pat sesame seed mixture gently on each side of filet; set aside.
Heat saute pan with 1 teaspoon butter and 2 tablespoons olive oil for one minute; add salmon filets and cook two minues on each side; remove and place on plate; keep warm.
In separate saute pan, place 1 teaspoon butter and 1 tablespoon olive oil; head for one minute; add vegetables and cook until al dente (somewhat the texture of pasta); add dried thyme and toss together. Serve with salmon for a delicious evening meal that is filling and nutritious.
Nutritional Strengths: Salmon is a good source of healthy fats along with selenium, niacin, B6 and B12. Sesame seeds add copper, manganese and dietary fiber to your meal.
This is a very low carbohydrate meal. To add whole grains, serve the salmon on a bed of brown rice!
Cynthia
Cynthia Ann Chandler, MS, RD, LD,CDM. CC
Sullivan University
3101 Bardstown Road
Louisville, Kentucky 40205
502-456-6504
WINTER ROAST OF CHICKEN WITH PUREED VEGETABLES by Chef Allen Akmon with Cynthia Chandler, RD
For the Chicken:
1 whole chicken
2 tablespoons butter, softened
1 tablespoon olive oil
1 teaspoon sage, chopped
1 teaspoon thyme, dried
1/2 teaspoon pepper
1/2 teaspoon salt
For the Vegetables:
6 parnsips, peeled and chopped
4 Yukon gold potatoes, peeled and chopped
4 carrots, peeled and chopped
1/4 cup evaporated milk
salt and pepper to taste
Preheat oven to 350 degrees
Directions: Pat chicken dry; rub butter all over the chicken, including cavity; Mix thyme, sage, salt and pepper into olive oil. Rub outside skin and inside cavity with olive oil and herbs. Place in a shallow pan that has a rack inside; pour stock into bottom of pan. Place in oven. Cook for one hour, until temperature reaches 165 degrees at thickest part of chicken. The trick to a tender, flavorful "bird" is to marinate with juices from bottom of pan every 10 minutes.
While chicken is roasting, place chopped vegetables into a large pot of cold water. Bring to a boil; reduce and simmer until vegetables are tender. Drain and place vegetables in a large bowl. With immersion blender, puree vegetables, adding 1/8 cup milk and then additional milk if you want a thinner puree mixture. Season with salt and pepper.
Serve with chicken!
Nutrition Bonus: Parsnips contain potassium, folate and fiber! Chicken is low in saturated fat and a great source of protein with no carbohydrates!
Cynthia
Cynthia Ann Chandler, MS, RD, LD,CDM. CC
Sullivan University
3101 Bardstown Road
Louisville, Kentucky 40205
502-456-6504
