Oriental Chicken Wings
Tired of all the carb-laden appetizers that show up at holiday parties?
Looking for a great appetizer recipe packed with taste, texture and protein?
This wing recipe is always a hit! Easy to make (takes some time in the oven - but totally worth it). Assemble the night before, toss in the oven before your event and they are ready to go.
2-3 pounds chicken wings (I cut the wing into 2 parts if not purchased that way)
1 cup soy sauce
1/2 cup butter
1 cup dark brown sugar
3/4 cup water
1 tsp dry mustard
1. Place wings (2 pieces) in shallow baking dish (like a 9 x 13 pan)
2. In medium saucepan combine remaining ingredients. Heat and stir until sugar is dissolved. Allow to cool.
3. Pour marinade over wings.
4. Cover and refrigerate overnight.
Heat oven to 300 degrees. Bake 3 hours uncovered, stirring occasionally.
To serve, I spoon the wings out of the juice onto a platter. You could also keep warm in a crock pot or chafing dish.
Other tip: I typically double or triple this recipe and just use a larger baking dish to fit extra wings. They are so yummy and enjoyed by all ages, there are never leftovers!
Intro to HOliday Eating
By Laura Gaffney, intern and guest blogger from Northwestern University.
As we find ourselves in the middle of the holiday season, many of us have a schedule full of gatherings, parties and events. This is one of my favorite times of the year. I love spending time with family and friends, laughing and having a good time. The holidays can bring feelings of guilt, stress, overeating, and many other things. The following are some basic tips to help handle those situations. Food is a delicious thing and we should not let it control how we feel about ourselves during the holiday season.
Sometimes those gatherings mean platters full of food that look delicious and tempt us to devour them. This brings up either forbidding different foods at the holidays or indulging yourself a little more than you wanted to. What if instead you looked around and picked out a few of your favorite things to eat and had an adequate portion of each? I have found that the more you forbid a food, the more you desire it. By enjoying a small amount of say, the decadent dessert a friend of yours baked, you are still enjoying something you find satisfying instead of letting a food make a rule for you.
I always think a good strategy when attending parties is to survey the scene. Take a glance around and observe what different foods are out there. Choose a few from different food groups that you enjoy; make yourself a well balanced plate; and indulge your palate there.
There is another situation that you might run into at a gathering. What if the event is different than you had expected? You may have expected a full meal so you didn't have a meal before and instead you come to find there is only chips and salsa. This is the point in which you have the opportunity to take care of yourself and ask for what you need. Most hosts/hostess won't be offended if you let them know you haven't eaten and ask to make yourself a peanut butter sandwich. Or another option would be to excuse yourself for 30 minutes and go grab something to eat so you do not fill up on chips and salsa. But if you do it is important to remember that it is only one night and it is not going to ruin your healthy eating habits.
These are just the tip of the iceberg when it comes to tools with handling your food choices this holiday season. If you want to learn more about holiday eating and have the opportunity to ask questions, you can find more information and sign up for "Holiday Eating Unwrapped" on Tuesday December 9th in Lakeville at the following link http://www.enlightenunutrition.com/events.html
Quinoa Turkey Stuffed Bell Peppers
Yield: 4 Prep time: 20 min Bake time: 30-40 min
4 bell peppers
1 tsp olive oil
¾ cup quinoa
1 celery stalk
3 green onions
½ can corn
½ can black bean
½ pound ground turkey
½ jalapeno optional
½-1 cup shredded cheddar or Mexican cheese
½ cup tomato sauce
4 tsp Cajun seasoning (can use taco seasoning)
Preheat oven to 350 degrees.
Combine ¾ cup of quinoa with 1 ½ cup water or broth, bring to a boil then reduce to a simmer and cook 15 min or until tender.
While quinoa is cooking brown turkey in a pan.
Chop celery, onions, carrot and jalapeño (if desired). Add olive oil to pan and sauté veggies for 3-5 min on medium heat. Add corn and black beans, stir and cook until warm. Reduce to low heat. Add prepared quinoa, cooked ground turkey, and seasoning. Stir. Add tomato sauce gradually until mixture is coated with tomato sauce. The mixture needs to be thick. Add cheese, as little or as much as you would like. Save some for topping the peppers when finished.
Chop tops off of bell peppers and clean.
Use non stick baking pan and stand peppers up in pan. Sprinkle a small amount of cheese in the bottoms of the peppers. Then add mixture to the peppers and top with cheese.
Bake at 350 for 30-40 min depending on softness of pepper desired.
Chicken and Wild Rice Casserole
No precooking of ingredients is necessary for this delicately flavored dish that features wild rice for a fresh whole grain option for you and your family.
1 cup uncooked wild rice
1 lb. boneless, chicken breasts cubed
10.5 oz. can chicken broth
2 Tbsp soy sauce
10.5 oz. can cream of mushroom soup
2 cups water
2 ribs of celery, chopped
1 small onion, chopped
½ green pepper, chopped
½ red bell pepper, chopped
1 cup frozen peas
½ cup slivered almonds
½ cup chopped black olives (optional)
Val Schonberg is a Registered, Licensed Dietitian who specializes in weight management, sports nutrition, disease