Spinach, Artichokes, Sundried Tomatoes, Chicken, a little Monterey Jack, add a few Bowties … What’s not to like???
This is one of those recipes that looks great and tastes as good as it looks. Roasted chicken layered with spinach creates a great flavor foundation for this dish. The artichokes, cheese and sundried tomatoes give a wonderful texture and aroma that’s pleasing with each and every mouth watering bite. Bowtie pasta or in Italian, Farfalle compliments this great meal.
Sodium in a dish like this one starts out at over 800mg and goes well over 1200mg in restaurants and in ready made store bought pasta. You can enjoy this Florentine with only 483mg of sodium leaving room for a little garlic bread on the side…
Salty foods are not really addictive; they don't have a particular effect on the brain. But people become habituated to the taste of a certain amount of salt on the taste buds, and tend to object when given less salt. It has been shown that by eating less salt over a six week period your taste buds will not crave salt in the same amount allowing other flavors to be savored and enjoyed.
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There are a lot of little everyday things you can do that will seriously improve your life and longevity.
Add Raspberries to your oatmeal.
Most Americans eat 14 to 17 g of fiber per day; add just 10 grams more and reduce your risk of dying from heart disease by 17%, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. Top your oatmeal with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal. Other potent fiber-rich foods: 1/2 cup of 100% bran cereal (8.8 g), 1/2 cup of cooked lentils (7.8 g), 1/2 cup of cooked black beans (7.5 g), one medium sweet potato (4.8 g), one small pear (4.3 g).
Drink Green or Black Tea.
You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it's a fresh brew.
Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. Ready-to-drink teas like the ones you purchase in the markets, don't offer the same health benefits. "Once water is added to tea leaves, their catechins degrade within a few days," says Jeffrey Blumberg, PhD, a professor of nutrition science and policy at Tufts University. Also, some studies show that adding milk may eliminate tea's protective effects on the cardiovascular system, so stick to just lemon or honey.
Eat purple food.
Concord grapes, blueberries, red wine all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer's disease, according to research. Polyphenols help keep blood vessels and arteries flexible and healthy. In a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.
Walk instead of drive.
"Fit" people--defined as those who walk for about 30 minutes a day--are more likely to live longer than those who walk less, regardless of how much body fat they have, according to a recent study of 2,603 men and women. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine. Walk on your lunch hour, find ways to move a little more, every day.
Almonds & Walnuts.
One of the best plant sources of protein. Rich in fiber, B vitamins, magnesium and antioxidants such as Vitamin E, but the real benefit is they are loaded with omega 3 fatty acids. Nuts in a healthy diet reduce the risk of heart disease by improving blood vessel elasticity and reduce plaque accumulation. Shown to lower LDL cholesterol, walnuts are truly a super food.
A small amount of nuts one half hour before a meal will help curb your appetite and be a healthy part of your day.
Featured Recipe Of The Month
Tip Of The Month
Eat fish a couple times a week. The latest dietary guidelines, released in early 2011, suggest 8 ounces a week to get an average total daily
intake of 250 mg. of Heart Healthy Omega-3s.
Here's a look at some popular fish and shellfish and their approximate total content of those two fatty acids per 4-ounce portion:
By having all of your ingredients ready, you will be able to mix your batter without having to stop. This is important so that your batter does not become heavy and your bread may become tough.
Papa T & Mama C...
Boneless Chicken Breast - skin removed
Mama Carol's Poultry Rub
Olive Oil Spray
Bowtie Pasta (Farfalle)
Red Onion - diced
Garlic Cloves - minced
Egg Substitute (1 lg egg)
Italian Seasoning - dried
Black Pepper - ground
Crushed Red Pepper Flakes
Monterey Jack Cheese - shredded
Artichoke Hearts (packed in water)
Frozen Chopped Spinach
Sun-dried Tomatoes - oil packed
Parmigiano Reggiano Cheese - grated
Bread Crumbs - unsalted
Unsalted Butter - melted
14 oz can
10 oz package
Mama Carol’s Poultry Rub
¼ cup brown sugar - ½ Tbsp dry mustard
1/8 tsp cayenne pepper - 1/16 tsp sea salt
½ tsp – paprika, onion powder, garlic powder
¼ tsp – ground black pepper, sage, poultry seasoning
Mix together in a bowl and sprinkle on your Poultry.
Allow to set for30 minutes or more.
And save the rest for next time…
Prepare Mama Carol’s Poultry Rub and set aside.
(Use a coffee grinder / spice mill to mix your spices and
you will have a better blended Poultry Rub)
Seasoning your Chicken
Rinse chicken under cool water and pat dry. Spray a baking
pan with olive oil spray then place the chicken breast into pan.
Sprinkle liberally with Mama’s Poultry Rub. On both sides…
Allow chicken to sit and marinate for 30 minutes.
Prepare your Bowties
Place a large pot with 6 quarts of water onto your stove and bring water to a boil. Add pasta and cook as recommended on the package. Drain pasta using a strainer. Set pasta aside till needed.
Roasting you Chicken
Pre-Heat Oven to 350°f. Place Chicken into oven and roast for 25 to 30 minutes. Chicken will be done at 160 degrees for this dish as it will finish cooking with the Florentine. Remove roasted chicken from oven and let it rest for 10 minutes.
Cut chicken into bite size pieces (about 1 inch cubes). Set aside till needed.
Preparing your Ingredients
Grate Monterey Jack & Parmigiano Reggiano Cheeses. Cut Artichokes into quarters. Chop Sun-Dried Tomatoes. Dice red onion. Mince garlic. Measure out 1/2 cup of almond milk and 1/4 cup Egg Substitute into a measuring cup.
Remove spinach from freezer and allow to sit for 20minutes to come up to room temperature. Using a hand strainer, press down on the spinach and squeeze all of the water out from your spinach.
Place bread crumbs into a bowl. Pour over crumbs ¼ cup almond milk (4 tablespoons). Set aside and allow to soak for 10 minutes until they absorb the milk and become soft.
In a skillet:
Place1/2 tbsp Grapeseed oil. ⅛ tsp crushed red pepper. Heat to medium then add onion and cook for 4 minutes.
Add garlic and cook 1 minute more.
Putting it all together... Pre-Heat Oven to 350°f.
In a large mixing bowl place: ¼ cup Eggs substitute, ¾ cup Almond Milk, ½ Tbsp Italian seasoning, ¼ tsp ground black pepper
Stir in roasted chicken, Monterey Jack Cheese, spinach, artichokes, sun-dried tomatoes, onion garlic mix and half of the parmigiano reggiano cheese. Mix together to incorporate the ingredients but lightly as to not break apart the ingredients.
Fill a 9” x 11” baking dish with your Florentine mix. Place the cooked bowtie pasta on top and very gently mix all ingredients together.
Cover the baking dish with Aluminum foil and place into oven. Bake for 20 minutes.
Prepare Your Topping
Mix together in a small bowl: 1/8 cup parmigiano reggiano cheese, Soaked bread crumbs, ¼ tsp paprika and melted butter.
Mix to combine.
Remove baking dish from oven. Remove foil. Sprinkle topping evenly over your Florentine. Place back into oven, (no foil).
Bake for 10 minutes, just until topping becomes browned.
Trying to find a good barbeque sauce with out all the sodium is a tough one. My Barbeque sauce does just that. It gives you a great flavor, fantastic taste and extremely low sodium. It's a great sauce to use on all of your barbeque recepies. The average store bought sauce starts at 350 mg of sodium per tablespoon and climbs from there. Papa T's sauce gives you 58 mg of sodium per 3 ounce serving and 100 per cent Great Taste...
Papa T's Barbeque Sauce
Serving's: 18 - 3 ounce servings
Per Serving: - Calories 74;
Fat 2g; Protein 1g; Carbs 16g:
Cholesterol 0 mg; Dietary fiber 1 mg.
Onion - finely chopped
Garlic - finely chopped
Tomato Paste - No Salt
Apple cider Vinegar
In a medium sauce pot on medium-high, heat the oil and add the onions, cook until translucent. About 4 minutes.
Add the garlic and cook for 2 minutes more.
In a large sauce pot, add the remaining ingredients and mix together. Add cooked onion & garlic, bring to a boil. Reduce the heat and simmer on low for 45 minutes. Sauce will be thick enough to coat the back of a spoon.
(Note: For a thicker sauce, simmer for and extra 30 minutes.)