House Calls

WIN 2019

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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specials board 46 { winter 2019 } h o u s e c a l l s Nutrition facts (per serving, before toppings): 239 calories, 2.5g total fat, 0g saturated fat, 50mg cholesterol, 489mg sodium, 33g carbohydrates, 3.5g fiber, 5g sugar, 21g protein (Serves 6) 1 cup quinoa, rinsed 1 small yellow onion, diced 2 cups sweet potato or butternut squash, peeled and diced 1/2 Tbsp. chili powder 1 tsp. cumin 1/4 tsp. kosher salt 2 cups low-sodium vegetable or chicken stock 1-1 ½ lbs. boneless, skinless chicken breast, diced in 1-inch pieces 1 cup salsa verde Fresh avocado, crumbled cotija (or feta) cheese, and lime wedges, optional, for serving Combine the first 7 ingredients in an Instant Pot. Top with diced chicken and salsa verde. Cook on high pressure for 5 minutes. Use the "vent" function to quick-release pressure. Once steam has dissipated, use two forks to shred chicken apart over quinoa mixture then stir to combine. Portion mixture into serving bowls and garnish with fresh avocado slices, cheese, and lime wedges. Salsa Verde Quinoa Chicken Bowls {INSTANT POT} Rosemary-Bean Crostini {INSTANT POT} (Makes roughly 5 cups of bean mixture) FOR BEANS (which, alone, make a delicious side dish): 1 pound dried cannellini beans 1 Tbsp. olive oil 1 tsp. salt 3 cloves garlic, peeled 4-5 stems fresh sage 3-4 sprigs fresh rosemary 1 bay leaf FOR CROSTINIS: Goat cheese (brought to room temperature) or ricotta Whole-wheat baguette, thinly sliced on the diagonal, toasted Freshly cracked black pepper and chopped rosemary 1 Combine beans, oil, salt, garlic, herbs, and bay leaf in an Instant Pot. Fill pot with enough water to cover contents by a few inches, but do not fill more than halfway with liquid to prevent overflow. Close the lid and set Instant Pot to "sealing" function. Cook beans at high pressure for 40 minutes. Once cooking is complete, allow pressure to release naturally (takes 15 to 20 minutes) or open pressure valve to quick-release. Discard garlic, herbs, and bay leaf. To assemble crostini, spread a thin layer of cheese over toasted bread slices. Using a slotted spoon, top each with a spoonful of warm beans. Sprinkle with pepper and rosemary. Serve warm. Nutrition facts (per half-cup of bean mixture): 60 calories, 1.5g total fat, 0g saturated fat, 0mg cholesterol, 112mg sodium, 6.5g carbohydrates, 3.5g fiber, 0.5g sugar, 4g protein NO INSTANT POT? To prepare in a slow cooker, soak dried beans in water overnight. Drain, rinse, and add to pot with herbs and spices. Cover contents with 2 to 3 inches of water and cook on low for 6 to 8 hours or on high for 4 hours. NO INSTANT POT? Combine all ingredients in a slow cooker (chicken and salsa on top) and cook on low for 8 hours or on high for 4 hours. Shred chicken and portion meal as instructed above.

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