Ingredients
½ onion diced
2 very ripe tomatoes chopped chunky
1 teaspoon finely chopped parsley
1 cup of plain flour
2 capsicum
1 teaspoon chopped basil
2 slices lean ham
2 tablespoons low fat mozzarella cheese
1 teaspoon garlic
1 tablespoon sugar
1cup water
1 x 125g skinless chicken breast
Capsicum, Cherry Tomatos and Shallots for garnish
Method:
Spray oil in a heavy-based medium saucepan over medium heat. Add garlic, onion and capsicum and cook, stirring occasionally, for about 3 minutes, until onion and capsicum has softened but not browned. Add tomatoes, basil and sugar and water increase heat and bring to the boil. Once boiling, reduce heat and simmer for about 25 minutes, stirring occasionally, until sauce has reached the desired consistency. Add salt and pepper to taste. Set aside while cooking chicken.Trim any fat from chicken. If using chicken breasts, cut them in half horizontally. Cover chicken with a freezer bag and lightly pound with the flat side of meat mallet to flatten. Coat one piece of chicken in seasoned flour and shake to remove excess. Spray Oil in pan in hot pan and seal and brown chicken on both sides. Top chicken breast with 2 slices of lean ham, salsa, and low fat mozzarella cheese. Place chicken in 180 degrees oven for 20minutes. Garnish and serve with a Garden Salad or Green Vegetable Medley.
Sunday, September 27, 2009
4th Blog Entry Chicken Parmigiana
Chicken Parmigiana is orginally a traditional Italian Recipe.
The chicken breast is crumbed and layered with ham, salsa and cheeses.
- Ideas on how to modify the Chicken Parmigiana, keeping the dish healthy for your Heart:
1. To minimise the oil used, use a non stick pan and spray canola oil ( low in saturated fats )
2. Use low fat cheese ( Mozzarella cheese is a healthier alternative )
3. Most salsa and tomato pastes contain high amounts of sugar. Make our own salsa sauce with reduced sugar and salt, but add more basil to compensate the taste.
3rd Entry: Modifying Chicken Parmigiana
Traditional Chicken Parmigiana Ingredients
20ml (1 tablespoon) oil
1/2 medium onion, peeled and finely chopped
2 tablespoons garlic
400g can crushed/diced tomatoes
1/2 teaspoon dried basil
11/2 teaspoons brown sugar, firmly packed
Salt and pepper
400g chicken breast fillets
2 eggs
1 tablespoon) milk50g (1/3 cup) plain flour 150g (about 1 1/3 cups) packaged breadcrumbs
1/2 cup) oil, for frying
1/3 cups, firmly packed) grated mozzarella cheese(1/2 cup, lightly packed) grated tasty cheddar cheese(1/4 cup) grated parmesan cheese
20ml (1 tablespoon) oil
1/2 medium onion, peeled and finely chopped
2 tablespoons garlic
400g can crushed/diced tomatoes
1/2 teaspoon dried basil
11/2 teaspoons brown sugar, firmly packed
Salt and pepper
400g chicken breast fillets
2 eggs
1 tablespoon) milk50g (1/3 cup) plain flour 150g (about 1 1/3 cups) packaged breadcrumbs
1/2 cup) oil, for frying
1/3 cups, firmly packed) grated mozzarella cheese(1/2 cup, lightly packed) grated tasty cheddar cheese(1/4 cup) grated parmesan cheese
2nd Entry: Ways in which I can modify my Weekly Diet
After reflecting about the food choices I make, I can see there are many changes that could be made in my food choices.
Trying to implement more fruit for snacks and try and find more information healthy choices in foods that can keep myself fuller for longer. Research suggests that foods that contain low GI will help to increase your enery and keep you fuller for longer. Go to Link http://www.alfitness.com.au/article/aID/64/Low-GI-foods
Make a Change Today!
Enjoy Healthy Eating with Family and Friends, Here is how?
Modify your Recipes and Make a Healthy Change. Instead of fried nibbles and creamy dips that are high in saturated fats and salt try vegetable sticks with a salsa dip.
Healthy Hints
Modify Your Recipes
There are 4 key principles in how you can help your Heart:
1. Healthy Fats: Healthy
balance between unsaturated fats and saturated fats.
2. Fish: Studies have shown that people who eat fish twice a week are less likely to die from heart disease.
3. Whole Grains: Low in saturated fats.
4. Sodium: Restrict your Salt intake.
Healthy Cooking Ideas
· Use Spray Oil when cooking in pans
· Use Non stick pans in cooking
· Use the oven to cook chips.
Trying to implement more fruit for snacks and try and find more information healthy choices in foods that can keep myself fuller for longer. Research suggests that foods that contain low GI will help to increase your enery and keep you fuller for longer. Go to Link http://www.alfitness.com.au/article/aID/64/Low-GI-foods
Make a Change Today!
Enjoy Healthy Eating with Family and Friends, Here is how?
Modify your Recipes and Make a Healthy Change. Instead of fried nibbles and creamy dips that are high in saturated fats and salt try vegetable sticks with a salsa dip.
Healthy Hints
Modify Your Recipes
There are 4 key principles in how you can help your Heart:
1. Healthy Fats: Healthy
balance between unsaturated fats and saturated fats.
2. Fish: Studies have shown that people who eat fish twice a week are less likely to die from heart disease.
3. Whole Grains: Low in saturated fats.
4. Sodium: Restrict your Salt intake.
Healthy Cooking Ideas
· Use Spray Oil when cooking in pans
· Use Non stick pans in cooking
· Use the oven to cook chips.
Is this an Image of a Healthy Heart ?
The picture of health found in a National Geographic Journal is an angiogram of a human heart, which shows blood vessels in sharp detail. To take an angiogram, or arteriogram x-ray, doctors must first inject the patient with a special opaque dye that allows a clear view of the heart's blood vessels, including the large left and right coronary arteries. Narrowed arteries indicate the presence of coronary artery disease. Blockages of either of the coronary arteries could lead to a heart attack. Such x-rays help doctors determine a course of treatment.
http://science.nationalgeographic.com/science/enlarge/heart-angiogram.htm
Viewed 22nd September 2009
Viewed 22nd September 2009
Friday, September 18, 2009
Entry 1: What we should know for a Healthy Heart ? and My Weekly Food Diary
Get the Right Balance!
The Heart Foundation recommends
A balanced diet of:
5 plus serves a day of vegetables and legumes.
2 or more serves of Fruit a day
4 or more serves a day of breads, cereals, rice and pasta
Low or reduced fat dairy products, 2-3 serves a day.
Fish and Shellfish, 2 fish meals a week
Lean red or white meat, poultry, eggs, nuts and legumes 3-4 serves a week.
Margarine spreads, oils, mayo and salad dressing.
Follow the Food Group Pyramid for a well balanced Diet
The Heart Foundation recommends
A balanced diet of:
5 plus serves a day of vegetables and legumes.
2 or more serves of Fruit a day
4 or more serves a day of breads, cereals, rice and pasta
Low or reduced fat dairy products, 2-3 serves a day.
Fish and Shellfish, 2 fish meals a week
Lean red or white meat, poultry, eggs, nuts and legumes 3-4 serves a week.
Margarine spreads, oils, mayo and salad dressing.
Follow the Food Group Pyramid for a well balanced Diet
Did You Know that Heart Disease affects more than 3.7 million Australians and the rate is growing every year. Information from the Australian Heart Foundation.http://www.heartfoundation.org.au/Pages/default.aspx?gclid=CPyF65GrmJ0CFZAwpAodyk4t2Q
Go to My Weekly Food Diaryhttp://food-diary-wiki.wikispaces.com/ on Wikispaces
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