All too often people buy food with the pretense that it’s healthy because the packaging looks green, there’s a 
picture of vegetables, and maybe there’s a health check. Although food companies and health promotion groups have worked hard to ensure you’re getting something healthy, it is still important to check the label, and more importantly, how to read the label.
- The percentages are based on your total daily value. Not on the percentage of the serving. So if under sodium there’s a 85% that means a single serving will count for your 85% of the recommended amounts of sodium for your entire day.
- Check the serving size, follow the serving size. A bowl of granola isn’t usually a serving. You’ll need to read how much on the label relates to the percentages and grams.
- Check the ingredient list. Some not so healthy things can slip past the cracks despite being labeled as ‘healthy’. Some things to avoid: Enriched Flour, Hydrogenated Oils and High Fructose Corn Syrup.
Chicken Pesto Florentine
Ingredients
- 2 TBS Olive Oil
- 2 cloves garlic, finely chopped
- 4 skinless, boneless chicken breast halves, cut into strips
- 2 cups fresh spinach leaves
- 1 package dry Alfredo sauce
- 2 TBS pesto
- 1 package dry penne pasta
- 1 TBS grated Romano cheese
Directions
- Heat oil in a large skillet over medium high heat.
- Add garlic, saute for 1 minute; then add chicken and cook for 7-8 minutes on each side. When chicken is close to being cooked through, add spinach and saute all together for 3-4 minutes
- Prepare Alfredo sauce according to package directions. When finished, stir in 2 TBS pesto; set aside.
- In large pot of boiling water, cook past for 8-10 minutes or until al dente. Set aside.
- Add chicken/spinach mixture to pasta, then stir in pesto/Alfredo sauce. Mix well, top with cheese and serve.
Nutritional Information (4 servings)
Calories /serving: 572 Total fat: 19.3g Total Carbs: 57.3g Dietary Fibre: 2.5g Protein: 41.9g Cholesterol: 84mg
Mexican Chili Bowl
Ingredients
- 3 cans of diced tomatoes
- 1 can of whole kernel corn, drained
- 1 can black beans, rinsed and drained
- 1 package taco seasoning mix
- 12 ounces of boneless, skinless chicken breasts
- 2 TBS creamy peanut butter.
- 2 packages heat-and-serve brown rice.
Topping options: plain Greek yogurt, shredded cheese, sliced green onion, cilantro
Directions
- Combine tomatoes, corn, beans, taco seasoning in a slow cooker. Add chicken, lightly press down into tomato mixture to cover slightly. Cook 8 hours on LOW of 4 hours on HIGH.
- Remove chicken and cut into bite size pieces; return to slow cooker and stir in peanut butter. Prepare rice according to package directions. Serve chili in bowls over rice, with toppings, as desired.
Nutritional Information (8 servings)
Calories /serving: 246 Total fat: 5.2g Total Carbs: 33.8g Dietary Fibre: 7.7g Protein: 15.8g Cholesterol: 24mg
