May 1, 2021 Issue, Page 9 of 10

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May 1, 2021 9 FAMILY FEATURES A s people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies. A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool. Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions. A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest. Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes. Baked Parmesan Chicken Recipe courtesy of Know Diabetes by Heart Prep time: 15 minutes Cook time: 18 minutes Servings: 4 (3 ounces chicken per serving) Cooking spray 1 large egg 1 tablespoon water 2 teaspoons olive oil 1/3 cup finely crushed, low-sodium, whole-grain crispbread 1/3 cup shredded or grated Parmesan cheese 2 tablespoons minced fresh parsley 1/2 teaspoon ground oregano 1/4 teaspoon pepper 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray. In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray. Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown. Nutritional information per serving: 280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/Exchanges: 1 starch, 4 lean protein. Baked Parmesan Chicken Green Beans with Mushrooms Fill a medium saucepan 3/4 full of water. Bring to a boil, and Onions covered, over high heat. Cook the green beans, uncovered, Recipe courtesy of Know Diabetes by Heart 5 minutes, or until tender-crisp. Drain well in a colander. Prep time: 10 minutes In a medium nonstick skillet, heat the oil over medium- Cook time: 10 minutes high heat, swirling to coat the bottom. Cook the mushrooms, Servings: 4 (1/2 cup per serving) onion, garlic and salt 5 minutes, or until the mushrooms Water are soft and lightly browned, stirring frequently. Stir in the 8 ounces green beans, trimmed lemon juice, pepper and cooked green beans. 2 teaspoons olive oil Nutritional information per serving: 60 calories; 4 ounces sliced mushrooms, 25 calories from fat; 2.5 g total fat; 0.5 g saturated fat; 0 g stems discarded 1/2 cup thinly sliced onion trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated 1 medium garlic clove, minced fat; 0 mg cholesterol; 60 mg sodium; 300 mg potassium; 1/8 teaspoon salt 9 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 0 g added 2 teaspoons fresh lemon juice sugar; 2 g protein; 70 mg phosphorus. Choices/Exchanges: 1 pinch pepper 2 vegetable, 1/2 fat. Ham and Broccoli Frittata Ham and Broccoli Frittata Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from Recipe courtesy of Know Diabetes by Heart the heat. Put the potatoes in the skillet. Lightly spray Prep time: 10 minutes with cooking spray. Cook for 4-5 minutes, or until Cook time: 25 minutes potatoes are golden brown, stirring occasionally. Servings: 4 (1/4 frittata per serving) In a microwaveable bowl, microwave the broccoli, Cooking spray covered, on high for 3-4 minutes, or until tender-crisp. 2 cups frozen fat-free potatoes Drain in a colander. Stir the broccoli into the potatoes. O’Brien, thawed In a medium bowl, whisk the egg whites and egg. 6 ounces small broccoli florets, rinsed in Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well. cold water, drained but not dried Bake for 15-18 minutes, or until the eggs are set. 8 large egg whites 1 large egg Nutritional information per serving: 180 calories; 4 ounces lower-sodium, low-fat ham 30 calories from fat; 3 g total fat; 1 g saturated (uncured, nitrate/nitrite-free), cut fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g into 1/4-inch cubes monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 1/4 cup fat-free milk 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g 1/4 teaspoon pepper protein; 210 mg phosphorus. Choices/Exchanges: Preheat the oven to 400 F. 1 carbohydrate, 2 lean protein. Green Beans with Mushrooms and Onions