2015 One Book One Community Book Read

Are you reading with us?

Book Read LogoShare your reading experience with others. 

Get engaged by posting new comments and responding to others about Ordinary Grace below.

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

Cornmeal-Crusted Chicken Nuggets
Serves 4
Write a review
Print
Total Time
20 min
Total Time
20 min
415 calories
30 g
51 g
23 g
23 g
4 g
170 g
1334 g
5 g
0 g
18 g
Nutrition Facts
Serving Size
170g
Servings
4
Amount Per Serving
Calories 415
Calories from Fat 205
% Daily Value *
Total Fat 23g
35%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 10g
Cholesterol 51mg
17%
Sodium 1334mg
56%
Total Carbohydrates 30g
10%
Dietary Fiber 3g
13%
Sugars 5g
Protein 23g
Vitamin A
2%
Vitamin C
13%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup fresh blackberries or raspberries, finely chopped
  2. 1 1/2 tablespoons whole-grain mustard
  3. 2 teaspoons honey
  4. 1 pound chicken tenders, cut in half crosswise
  5. 1/2 teaspoon salt
  6. 1/4 teaspoon freshly ground pepper
  7. 3 tablespoons cornmeal
  8. 1 tablespoon extra-virgin olive oil
Instructions
  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.
Notes
  1. Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce.
  2. Serve with: Steamed broccoli and carrots.
Adapted from EatingWell
beta
calories
415
fat
23g
protein
23g
carbs
30g
more
Adapted from EatingWell
Heart of Hutch http://heartofhutch.com/

Red, White, and Blueberry Popsicles

Fresh strawberries are just becoming available. We found this recipe from The View from Great Island and couldn’t resist sharing it with you also. Don’t these look delicious!?

redwhiteblueberry2

 

Red, White, and Blueberry Popsicles
Yields 10
Write a review
Print
36 calories
7 g
1 g
0 g
1 g
0 g
52 g
16 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
52g
Yields
10
Amount Per Serving
Calories 36
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 16mg
1%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
5%
Sugars 5g
Protein 1g
Vitamin A
0%
Vitamin C
8%
Calcium
5%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 heaping cup raspberries [or fresh local strawberries]
  2. 1 cup blueberries
  3. 1 cup vanilla flavored Greek yogurt
Instructions
  1. Using a small 4 cup food processor, or blender, puree the raspberries until smooth. Set aside.
  2. Do the same with the blueberries. (If your blueberries are super purple, add a little blue food coloring.)
  3. Put the yogurt and each of the berry purees in small measuring cups with spouts. The goal is to thin them just a bit so they are pourable. Use water for the yogurt and the raspberries, and, depending on the color of your blueberries, you can use water, or yogurt if you need to brighten up your ‘blue’. Keep these cups chilling in the refrigerator when you are not using them.
  4. To layer your pops, start by pouring a little of the blueberry in the bottom of each mold. The only tricky part to these popsicles is getting the layers in without too much spillage to mar your stripes. Use my photos as a rough guide for how much blue you want. Don’t get too fussy, it should look rustic!
  5. Put the mold in the freezer and freeze till firm, at least an hour, or more.
  6. Layer a little bit of yogurt into each mold for the next stripe. You will be able to see through the side of the mold to check your progress. At this point, cover the top of the mold with foil, and insert the popsicle sticks. Make sure to get the stick a little bit into the frozen layer so they will stand straight. Put back into the freezer until solid.
  7. Remove the foil at this stage, you won’t need it since the stick is in and you need to layer. Next comes your raspberry stripe, and so on until the molds are filled. Make sure to freeze each stripe until solid before adding the next. Don’t worry if the stripes are uneven, but do try to clean up any dribbles as you go. I used a popsicle stick to scrape down the insides of the mold after each stripe.
  8. Once filled and completely frozen solid, you can un-mold your pops. Fill the sink with hot water. Remove the foil, and immerse the mold just up to the lip, being careful not to let any water splash onto the top. Hold it for 30 seconds, remove, and try to pull the pops out. If they don’t slide out, immerse again for just a few seconds.
  9. I recommend keeping the popsicles in the mold until you are ready to serve, or, if you are working in batches, wrap each pop quickly in waxed paper or put into a baggie and put back in the freezer. I don’t recommend making these more than a day in advance.
Notes
  1. Be sure to thin your purees, and your yogurt so that you can more easily layer them into the mold. If they are too thick, you will have trouble doing this neatly.
beta
calories
36
fat
0g
protein
1g
carbs
7g
more
Adapted from The View From Great Island
Heart of Hutch http://heartofhutch.com/

Whole Wheat Banana Pancakes

Winter fruit selections can get pretty boring. Make a change with texture with these yummy whole wheat banana pancakes from Sally’s Baking Addiction. This recipe is taste tested and approved from a Heart of Hutcher. These will easily become a staple in your house. Keeping a batch in the freezer can make a healthy breakfast easy for the kiddos to make themselves during the school week!

pancake2

 

Whole Wheat Banana Pancakes
Yields 7
Write a review
Print
Total Time
25 min
Total Time
25 min
149 calories
28 g
31 g
2 g
5 g
1 g
92 g
118 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
92g
Yields
7
Amount Per Serving
Calories 149
Calories from Fat 17
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 31mg
10%
Sodium 118mg
5%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
5%
Sugars 7g
Protein 5g
Vitamin A
2%
Vitamin C
2%
Calcium
13%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 and 1/3 cups (167g) whole wheat flour (or white whole-wheat)
  2. 1/4 teaspoon salt
  3. 2 teaspoons baking powder
  4. 1 teaspoon ground cinnamon
  5. 1 large egg (or 2 egg whites)
  6. 1 cup (240ml) milk*
  7. 1/2 cup mashed ripe banana (about 1 large banana)
  8. 2 Tablespoons dark brown sugar (or light brown)
  9. 1/4 cup (63g) Greek yogurt*
  10. 1 teaspoon vanilla extract
Instructions
  1. Toss the flour, salt, baking powder, and cinnamon together in a large bowl. Set aside. In a separate medium bowl, whisk the egg, milk, and banana together. Whisk in the brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.
  2. Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not overmix the batter or your pancakes will be tough and very dense. Add any mix-ins you prefer, but again – do not overmix the batter.
  3. Heat a griddle or skillet over medium heat. Coat generously with cooking spray, oil, or butter. Once very hot, drop about 1/4 cup of batter on the griddle. Cook until the edges look dry and bubbles begin to form on the center or sides, about 1 minute. Flip and cook on the other side until cooked through, about 2 more minutes. Coat griddle/skillet again with nonstick spray for each pancake or batch of pancakes.
  4. Keep pancakes warm in a preheated 200F degree oven until all pancakes are cooked. Serve immediately. Pancakes taste best right after they are made.
Notes
  1. Pancakes freeze well, up to 2 months. To freeze, place individual pancakes on a cookie sheet and place in freezer. Do not overlap. Once frozen, pancakes can be stored in plastic freezer bags or other container. To reheat, simply microwave for 45-60 seconds per pancake.
beta
calories
149
fat
2g
protein
5g
carbs
28g
more
Adapted from Sally’s Baking Addiction
Heart of Hutch http://heartofhutch.com/

Grilled Baby Bok Choy

bokchoy2

Our friends at Loon Organics gave us a grilling recipe with a new twist!

Grilled Baby Bok Choy with Walnut Pesto
Write a review
Print
487 calories
49 g
0 g
27 g
35 g
3 g
1838 g
1254 g
21 g
0 g
22 g
Nutrition Facts
Serving Size
1838g
Amount Per Serving
Calories 487
Calories from Fat 223
% Daily Value *
Total Fat 27g
41%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 18g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 1254mg
52%
Total Carbohydrates 49g
16%
Dietary Fiber 22g
89%
Sugars 21g
Protein 35g
Vitamin A
1622%
Vitamin C
1298%
Calcium
205%
Iron
106%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bok choy
  2. 1/3 cup walnuts, chopped
  3. 4 oz fresh basil leaves (1 oz. in the bag)
  4. 2 cloves garlic
  5. 2 tbsps extra virgin olive oil
  6. 1 tsp fresh oregano
  7. sea salt and black pepper to taste
Instructions
  1. Blend all together in a food processor.
  2. Cut 2 bok choy in half lengthwise (or leave small ones whole) and baste with pesto.
  3. Grill for 15 minutes either on foil or on clean grill until stem is soft and can be pierced with a fork.
Notes
  1. Save additional pesto to add to tuna salad, lettuce wraps, etc.
  2. Loon Note:We grilled baby bok choy a few weeks ago and had it with rice. It has a lovely smoky flavor. Grilled chicken or tofu is a nice side addition tool.
Adapted from Loon Organics
beta
calories
487
fat
27g
protein
35g
carbs
49g
more
Adapted from Loon Organics
Heart of Hutch http://heartofhutch.com/

February is American Heart Month

 

Heart disease is the leading cause of death for both men and women, but heart disease is preventable and controllable.

As you begin your journey to better heart health, remember to take things one step at a time and keep these things in mind:

  • Don’t become overwhelmed. Every step brings you closer to a healthier heart.
  • Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you.
  • Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow.
  • Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Learn more and check out the tip a day provided by the CDC throughout February.

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

Preparation

  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium  bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Nutrition

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1                                       Exchanges: 1 starch, 4 lean meat, 1 fat

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.

 

Local Connection to Orphan Train

On February 23rd from 2-4 pm Renee Wendinger will speak at the McLeod County Historical Society about our local connection to Orphan Trains. You don’t want to miss this.

Read more about the upcoming events that will expand your reading experience and connect you with others in our community.

  

Worksite Wellness

The Heart of Hutch worksite wellness challanges will be taking a bit of a break, but that doesn’t mean your worksite should.

Worksites have the opportunity to encourage healthy habits and help prevent health problems such as diabetes, depression, and heart disease. Well-designed worksites keep employees safe and encourage physical activity during the workday.
 
Take the lead at your worksite and initiate your own challange. Below are some resources to get you started:

CDC Workplace Health Resources List

CDC Worksite Wellness

CDC Workplace Health Promotion

National Healthy Worksite Program

 

2015 One Book One Community Book Read

Are you reading with us?

Book Read LogoShare your reading experience with others. 

Get engaged by posting new comments and responding to others about Ordinary Grace below.

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

Cornmeal-Crusted Chicken Nuggets
Serves 4
Write a review
Print
Total Time
20 min
Total Time
20 min
415 calories
30 g
51 g
23 g
23 g
4 g
170 g
1334 g
5 g
0 g
18 g
Nutrition Facts
Serving Size
170g
Servings
4
Amount Per Serving
Calories 415
Calories from Fat 205
% Daily Value *
Total Fat 23g
35%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 10g
Cholesterol 51mg
17%
Sodium 1334mg
56%
Total Carbohydrates 30g
10%
Dietary Fiber 3g
13%
Sugars 5g
Protein 23g
Vitamin A
2%
Vitamin C
13%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup fresh blackberries or raspberries, finely chopped
  2. 1 1/2 tablespoons whole-grain mustard
  3. 2 teaspoons honey
  4. 1 pound chicken tenders, cut in half crosswise
  5. 1/2 teaspoon salt
  6. 1/4 teaspoon freshly ground pepper
  7. 3 tablespoons cornmeal
  8. 1 tablespoon extra-virgin olive oil
Instructions
  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.
Notes
  1. Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce.
  2. Serve with: Steamed broccoli and carrots.
Adapted from EatingWell
beta
calories
415
fat
23g
protein
23g
carbs
30g
more
Adapted from EatingWell
Heart of Hutch http://heartofhutch.com/

Red, White, and Blueberry Popsicles

Fresh strawberries are just becoming available. We found this recipe from The View from Great Island and couldn’t resist sharing it with you also. Don’t these look delicious!?

redwhiteblueberry2

 

Red, White, and Blueberry Popsicles
Yields 10
Write a review
Print
36 calories
7 g
1 g
0 g
1 g
0 g
52 g
16 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
52g
Yields
10
Amount Per Serving
Calories 36
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 1mg
0%
Sodium 16mg
1%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
5%
Sugars 5g
Protein 1g
Vitamin A
0%
Vitamin C
8%
Calcium
5%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 heaping cup raspberries [or fresh local strawberries]
  2. 1 cup blueberries
  3. 1 cup vanilla flavored Greek yogurt
Instructions
  1. Using a small 4 cup food processor, or blender, puree the raspberries until smooth. Set aside.
  2. Do the same with the blueberries. (If your blueberries are super purple, add a little blue food coloring.)
  3. Put the yogurt and each of the berry purees in small measuring cups with spouts. The goal is to thin them just a bit so they are pourable. Use water for the yogurt and the raspberries, and, depending on the color of your blueberries, you can use water, or yogurt if you need to brighten up your ‘blue’. Keep these cups chilling in the refrigerator when you are not using them.
  4. To layer your pops, start by pouring a little of the blueberry in the bottom of each mold. The only tricky part to these popsicles is getting the layers in without too much spillage to mar your stripes. Use my photos as a rough guide for how much blue you want. Don’t get too fussy, it should look rustic!
  5. Put the mold in the freezer and freeze till firm, at least an hour, or more.
  6. Layer a little bit of yogurt into each mold for the next stripe. You will be able to see through the side of the mold to check your progress. At this point, cover the top of the mold with foil, and insert the popsicle sticks. Make sure to get the stick a little bit into the frozen layer so they will stand straight. Put back into the freezer until solid.
  7. Remove the foil at this stage, you won’t need it since the stick is in and you need to layer. Next comes your raspberry stripe, and so on until the molds are filled. Make sure to freeze each stripe until solid before adding the next. Don’t worry if the stripes are uneven, but do try to clean up any dribbles as you go. I used a popsicle stick to scrape down the insides of the mold after each stripe.
  8. Once filled and completely frozen solid, you can un-mold your pops. Fill the sink with hot water. Remove the foil, and immerse the mold just up to the lip, being careful not to let any water splash onto the top. Hold it for 30 seconds, remove, and try to pull the pops out. If they don’t slide out, immerse again for just a few seconds.
  9. I recommend keeping the popsicles in the mold until you are ready to serve, or, if you are working in batches, wrap each pop quickly in waxed paper or put into a baggie and put back in the freezer. I don’t recommend making these more than a day in advance.
Notes
  1. Be sure to thin your purees, and your yogurt so that you can more easily layer them into the mold. If they are too thick, you will have trouble doing this neatly.
beta
calories
36
fat
0g
protein
1g
carbs
7g
more
Adapted from The View From Great Island
Heart of Hutch http://heartofhutch.com/

Whole Wheat Banana Pancakes

Winter fruit selections can get pretty boring. Make a change with texture with these yummy whole wheat banana pancakes from Sally’s Baking Addiction. This recipe is taste tested and approved from a Heart of Hutcher. These will easily become a staple in your house. Keeping a batch in the freezer can make a healthy breakfast easy for the kiddos to make themselves during the school week!

pancake2

 

Whole Wheat Banana Pancakes
Yields 7
Write a review
Print
Total Time
25 min
Total Time
25 min
149 calories
28 g
31 g
2 g
5 g
1 g
92 g
118 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
92g
Yields
7
Amount Per Serving
Calories 149
Calories from Fat 17
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 31mg
10%
Sodium 118mg
5%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
5%
Sugars 7g
Protein 5g
Vitamin A
2%
Vitamin C
2%
Calcium
13%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 and 1/3 cups (167g) whole wheat flour (or white whole-wheat)
  2. 1/4 teaspoon salt
  3. 2 teaspoons baking powder
  4. 1 teaspoon ground cinnamon
  5. 1 large egg (or 2 egg whites)
  6. 1 cup (240ml) milk*
  7. 1/2 cup mashed ripe banana (about 1 large banana)
  8. 2 Tablespoons dark brown sugar (or light brown)
  9. 1/4 cup (63g) Greek yogurt*
  10. 1 teaspoon vanilla extract
Instructions
  1. Toss the flour, salt, baking powder, and cinnamon together in a large bowl. Set aside. In a separate medium bowl, whisk the egg, milk, and banana together. Whisk in the brown sugar and yogurt until no lumps remain. Whisk in the vanilla until combined.
  2. Make a well in the dry ingredients and pour the wet ingredients in. Stir gently until just combined. Do not overmix the batter or your pancakes will be tough and very dense. Add any mix-ins you prefer, but again – do not overmix the batter.
  3. Heat a griddle or skillet over medium heat. Coat generously with cooking spray, oil, or butter. Once very hot, drop about 1/4 cup of batter on the griddle. Cook until the edges look dry and bubbles begin to form on the center or sides, about 1 minute. Flip and cook on the other side until cooked through, about 2 more minutes. Coat griddle/skillet again with nonstick spray for each pancake or batch of pancakes.
  4. Keep pancakes warm in a preheated 200F degree oven until all pancakes are cooked. Serve immediately. Pancakes taste best right after they are made.
Notes
  1. Pancakes freeze well, up to 2 months. To freeze, place individual pancakes on a cookie sheet and place in freezer. Do not overlap. Once frozen, pancakes can be stored in plastic freezer bags or other container. To reheat, simply microwave for 45-60 seconds per pancake.
beta
calories
149
fat
2g
protein
5g
carbs
28g
more
Adapted from Sally’s Baking Addiction
Heart of Hutch http://heartofhutch.com/

Grilled Baby Bok Choy

bokchoy2

Our friends at Loon Organics gave us a grilling recipe with a new twist!

Grilled Baby Bok Choy with Walnut Pesto
Write a review
Print
487 calories
49 g
0 g
27 g
35 g
3 g
1838 g
1254 g
21 g
0 g
22 g
Nutrition Facts
Serving Size
1838g
Amount Per Serving
Calories 487
Calories from Fat 223
% Daily Value *
Total Fat 27g
41%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 18g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 1254mg
52%
Total Carbohydrates 49g
16%
Dietary Fiber 22g
89%
Sugars 21g
Protein 35g
Vitamin A
1622%
Vitamin C
1298%
Calcium
205%
Iron
106%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bok choy
  2. 1/3 cup walnuts, chopped
  3. 4 oz fresh basil leaves (1 oz. in the bag)
  4. 2 cloves garlic
  5. 2 tbsps extra virgin olive oil
  6. 1 tsp fresh oregano
  7. sea salt and black pepper to taste
Instructions
  1. Blend all together in a food processor.
  2. Cut 2 bok choy in half lengthwise (or leave small ones whole) and baste with pesto.
  3. Grill for 15 minutes either on foil or on clean grill until stem is soft and can be pierced with a fork.
Notes
  1. Save additional pesto to add to tuna salad, lettuce wraps, etc.
  2. Loon Note:We grilled baby bok choy a few weeks ago and had it with rice. It has a lovely smoky flavor. Grilled chicken or tofu is a nice side addition tool.
Adapted from Loon Organics
beta
calories
487
fat
27g
protein
35g
carbs
49g
more
Adapted from Loon Organics
Heart of Hutch http://heartofhutch.com/

February is American Heart Month

 

Heart disease is the leading cause of death for both men and women, but heart disease is preventable and controllable.

As you begin your journey to better heart health, remember to take things one step at a time and keep these things in mind:

  • Don’t become overwhelmed. Every step brings you closer to a healthier heart.
  • Don’t go it alone. The journey is more fun when you have company. Ask friends and family to join you.
  • Don’t get discouraged. You may not be able to take all of the steps at one time. Get a good night’s sleep and do what you can tomorrow.
  • Reward yourself. Find fun things to do to decrease your stress. Round up some colleagues for a lunchtime walk, join a singing group, or have a healthy dinner with your family or friends.

Learn more and check out the tip a day provided by the CDC throughout February.

Cornmeal-Crusted Chicken Nuggets

Looking for a Heart Healthy recipe the whole family will love? Check out this Cornmeal-Crusted Chicken Nuggets recipe from EatingWell.

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1 1/2 tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

Preparation

  1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium  bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Nutrition

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1                                       Exchanges: 1 starch, 4 lean meat, 1 fat

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.

 

Local Connection to Orphan Train

On February 23rd from 2-4 pm Renee Wendinger will speak at the McLeod County Historical Society about our local connection to Orphan Trains. You don’t want to miss this.

Read more about the upcoming events that will expand your reading experience and connect you with others in our community.

  

Worksite Wellness

The Heart of Hutch worksite wellness challanges will be taking a bit of a break, but that doesn’t mean your worksite should.

Worksites have the opportunity to encourage healthy habits and help prevent health problems such as diabetes, depression, and heart disease. Well-designed worksites keep employees safe and encourage physical activity during the workday.
 
Take the lead at your worksite and initiate your own challange. Below are some resources to get you started:

CDC Workplace Health Resources List

CDC Worksite Wellness

CDC Workplace Health Promotion

National Healthy Worksite Program