Summer dinners made healthy with Pennington
Bathing suit season is here, and we’ve been told it’s all about what you eat. While decadent evenings out are necessary every once in a while, the key to creating healthy habits is learning how to bring meals to life in your own kitchen. Whether through simple recipes or something more advanced, the process of cooking at home allows you to be more mindful of what is going in your food and just how much of it. Plus, it gives your kids a chance to join in on the fun now that school is winding down.
Pennington Biomedical Research Center’s Metabolic Kitchen is hosting a free Healthy Summer Cooking Class tonight, May 9, to give guests the tools for success in the kitchen this upcoming season. However, because the class registration filled up so quickly, we wanted to fill the void by rounding up some of Pennington’s healthy summer recipes that have graced the pages of past issues of inRegister. To read the full stories, click on the recipe titles below:
3 cups cooked shredded chicken*
1 (14-oz.) bag cabbage coleslaw mix
1 (10-oz.) bag shredded carrots
1⁄2 cup sliced green onion
1 cup chopped fresh cilantro
2 Tbsp. chopped pickled jalapeños
1⁄4 cup sunflower seeds
1⁄4 cup light mayonnaise
1⁄4 cup light sour cream
4 Tbsp. lime juice
2 1⁄2 tsp. green pepper hot sauce
1 tsp. salt
1 tsp. black pepper
1⁄2 tsp. garlic powder
1 tsp. sesame oil
1⁄2 cucumber, sliced
1 tomato, sliced
3 (10-in.) tortillas
To make slaw, add chicken to a large bowl and toss with coleslaw mix, shredded carrots, green onion, cilantro, jalapeños and sunflower seeds.
Create dressing by whisking together mayonnaise, sour cream, lime juice, hot sauce, salt, black pepper, garlic powder and sesame oil. Pour dressing over slaw and toss together. Place a few slices of cucumber and tomato and about 1 cup slaw in the center of each tortilla. Roll tortillas up and slice in half. Makes 3 sharable wraps or 6 servings.
*To cook chicken, we added 1 1⁄2 lbs. raw chicken breast, 1 sliced onion, 1 Tbsp. minced garlic, 1⁄2tsp. onion powder, 1⁄2 tsp. garlic powder, 2 cups chicken broth and 2 cups water to a stock pot, covered it, and boiled over medium heat for 30 minutes. Chicken can be removed and shredded and the stock saved for soup.
Nutrition information per serving:
Calories 360 | Fat 13g | Saturated fat 3g | Monounsaturated fat 4g | Polyunsaturated fat 5g | Carbohydrates 32g | Fiber 6g | Protein 28g