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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
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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

 

A Positive Attitude Can Do Wonders

think, do, be positive

A positive attitude can make an amazing difference in your life. It can help you whether you own your own business, work as an employee, manage others within a business environment, or manage your household. You’ll enjoy your work more and achieve your goals more easily and faster.

To start enjoying the benefits of a positive attitude follow these 10 tips today. Enjoy! [Read more…]

2014! A Year for Clean Air?

Make 2014 the year…your year to kick the habit!  Become a nonsmoker in 2014!

Hutchinson Health is offering Freedom from Smoking, a 7 week smoking cessation program developed by the American Lung Association.

Freedom from Smoking:

  • Addresses the difficulties of quitting with a sensitive, supportive style.
  • Ranked most effective smoking cessation program in a study of 100 managed care organizations.
  • Generates higher quit rates compared to people who try to quit on their own.

We will meet weekly on Tuesdays from January 14 – February 25 from 6:00 -7:30 pm. There is one additional Session on Thursday February 13 from 6:00-7:30 pm. The fee for the program is $75.00.

 Freedom from Smoking Registration Form

For more information contact Michelle McGraw at: 484-4556 or mmcgraw@hutchhealth.com

Freedom-from-Smoking-logo

The 12 Ways to Holiday Health

Happy Holidays From the Heart of Hutch

 

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We hope you enjoy this fun spin on the 12 Days of Christmas as much as we did.

Read on for more tips to keep your family safe and healthy over the holiday season:   Holiday Health and Safety Tips

 

Source: CDC Office of Womens Health (2012).