Kale Chips

What a delicious way to get your family to eat more veggies!  Kale chips are crispy and tastier and healthier than potato chips.  Give them a try!

Directions:

1. To 1 bunch of fresh kale:  wash and dry very well.
2. Remove stems and discard.
3. Tear or cut into 2-inch pieces.
4. Spread evenly on a baking tray and lightly mist with olive oil spray.
5. Sprinkle lightly with sea salt, garlic powder, Parmesan cheese, chili powder, nutritional yeast, or curry powder – almost any flavoring you enjoy.
6. Bake at 350^o for ten minutes. Watch carefully to avoid burning.

Kale Nutrient Information:

• Kale is a powerhouse vegetable, with more nutrients than spinach and Swiss chard.
• Kale eases lung congestion and is beneficial to the stomach, liver, and immune system.
• It contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
• It also contains indole-3-carbinol, which may protect against colon cancer.
• Kale is low in calories and an excellent source of calcium, iron, manganese, vitamins A, C and K, and chlorophyll.

Oatmeal

Chicken Machaca

Enjoy our version of a healthy, delicious alternative to the typical fatty, beef machaca found at many Mexican restaurants.  To spice things up, use medium-hot canned chilies.  Topping a crisp salad is our favorite way of enjoying this low fat, spicy chicken stew.  We hope you will enjoy it, too!

Serves 6

Ingredients:
3 large chicken breasts, on bone, but skin and fat removed
1 medium-large Spanish onion, sliced
1 large green pepper, cut in ½” strips
1 14.5-oz can diced tomatoes
1 7-oz can Ortega diced, mild, green chilies
2 TBS red chili powder, toasted
1 tsp cumin
1½ tsp oregano
salt & pepper, to taste

Preparation:
1.    Fill a large pot with water, add salt, and bring to a boil.  Drop chicken breasts into boiling water, deep enough to cover the chicken.  Simmer for ~45 minutes, until tender.
2.    Remove chicken and shred the meat with a pair of forks, set aside.  Put bones back into broth and continue to simmer until broth reduces to ½ of original volume. Remove bones and discard.
3.    Add onions, green pepper, tomatoes, green chilies, red chili powder, cumin, and oregano to broth and continue to simmer until broth reduces to 1/3 of original volume.
4.    Put shredded chicken into broth and season with salt and pepper.
5.    Serve hot with: tortillas, beans, shredded lettuce, and pico de gallo; with brown rice and steamed veggies; or on a crisp salad with avocado slices, a sprinkle of shredded cheese, and a lite lime/cilantro dressing.

Nutrition Facts:
Calories        120
Fat               2gm
Carbohydrates     10gm
Fiber               4gm
Protein         15gm
Sodium        490mg

Chicken Machaca

Holiday Wild Rice Stuffing

Try this fabulous Heart Healthy and easy to prepare wild rice stuffing recipe instead of traditional high fat stuffing.  The fresh sage, cherries, and apricots make this holiday dish aromatic and full of flavor.

Ingredients
Cooking spray
1 1/2 cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
1 1/2 tablespoons chopped fresh sage
1 cup uncooked long-grain brown rice
1/2 cup dried sweet cherries
1/2 cup chopped dried apricots
1/2 cup chopped pecans, toasted
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation
1.  Coat Dutch oven with cooking spray and heat pan over medium-high heat.
2.  Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes.
3.  Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes.
4.  Stir in long-grain brown rice, and bring to a boil.
5.  Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed.
6.  Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.

Nutritional Information: Serves 12
Calories: 192
Fat: 4g
Protein: 5.1g
Carbohydrate: 34.4g
Fiber: 3.6g
Cholesterol: 0mg
Sodium: 243mg

Source: Cooking Light

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Inflammatory breast cancer is a rare, but aggressive type of breast cancer. The breast may appear normal until tumor cells invade and block lymphatic vessels in the overlying skin causing fluid to back up. Rapidly, the breast becomes swollen, red, and tender. Other symptoms include heaviness, burning, aching, a nipple that is inverted, thickening of the skin or an orange-peel appearance, and ridging of the skin of the breast. Some women may also develop a lump in the breast.

Inflammatory breast cancer can easily be confused with a breast infection, but if it’s cancer, symptoms won’t go away with antibiotics. Prompt medical attention is imperative if you notice skin changes on your breast, to help distinguish a breast infection from other breast disorders.