RECIPES

Lemon and Dill Chicken

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Lighten Up Winter with a Little Lemon

Usher in spring with this light and tasty chicken dish. Lemon is refreshing and the ascorbic acid boosts the immune system.

Ingredients: yields 4 servings

  • 4 boneless, skinless chicken breasts
  • Salt and freshly ground pepper, to taste
  • 3 tsp. extra-virgin olive oil, or canola oil, divided
  • 1/4 c. finely chopped onion
  • 3 cloves garlic, minced
  • 1 c. reduced-sodium chicken broth
  • 2 tsp. flour
  • 2 tbsp. chopped fresh dill, divided
  • 1 tbsp. lemon juice

Directions:

  1. Season chicken breasts with salt and pepper.
  2. Heat 1½ tsp. oil in a large skillet.
  3. Add chicken and sear until browned on both sides (3 min. per side). Transfer to a plate and cover.
  4. Add the remaining 1½ tsp. oil to the pan. Add onion and garlic.
  5. Whisk broth, flour, 1 tbsp. dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened.
  6. Return the chicken to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes.
  7. Transfer the chicken to a platter. Season sauce with salt and pepper and spoon over the chicken.
  8. Garnish with the remaining 1 tbsp. chopped fresh dill.

Nutritional Information: serving size = 1 chicken breast
Calories 173; Fat 6g; Saturated fat 1g; Monounsaturated fat 4g; Cholesterol 64mg; Carbohydrates 3g; Protein 24g; Sodium 236mg; Potassium 219mg

Eating Well

HEALTHY TIPS

Eating Out Tonight?

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Plan Ahead Before You Order

Americans consume an estimated one-third of their calories outside the home.* 

Dining out is convenient, relaxing, and sometimes a necessity especially if you’re traveling. Sticking to a diet or finding healthier options from the menu can be challenging. Eliminate temptation by planning ahead.

  • Avoid buffets. Scope-out the restaurant choices ahead of time and choose one that offers a wide selection of healthy options.
  • Make your reservation early. Plan to go before you’re starving to avoid overeating.
  • Opt for smaller portions. If smaller portions are not available, share the entrée with someone at your table or save part of the meal for later.
  • Select seafood options or lean meats. Choose vegetables and whole grains.
  • Avoid casseroles and heavy sauces. Most are full of cream, butter and heavy on the fat.

*Eating Out the Healthy Way

PREVENTION

You’re Due For a Colonoscopy

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March is Colorectal Cancer Awareness Month

Colon cancer is the third most common cancer in the United States.*

Colon cancer is most often diagnosed in people 50 years or older. However, people who experience symptoms or have a family history of colon cancer may need to be screened as early as age 40. The most common screening is a colonoscopy.

If you are 50 years of age or older, and have not yet had a colonoscopy or if you have experienced any of these symptoms, speak with your doctor to see if you should be screened.

  • Blood in or on your stool
  • Frequent pain, aches or cramps in your stomach
  • A change in bowel habits, like having stools that are narrower than usual
  • Constipation or diarrhea unrelated to recent meals
  • Unattributed weight loss

*Colon Cancer Alliance

FITNESS TIPS

March Madness Workouts

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Change Up Your Exercise Routine

The NCAA is gearing up for a month of basketball mayhem and while you might be filling out your team bracket, it’s the perfect time to add a little madness to your own exercise routine. Changing up your routine is a sure way to keep motivated and exercising.

In honor of March Madness, here are three exercises to try using a basketball.

The Triple Threat
A combination of a squat, overhead press and calf raise will help you strengthen everything from your ankles to your shoulders.

Side Step
Increase your ability to quickly stop and change direction with these lateral side-to-side movements.

Torso Rotation
Strengthen the range of motion of your torso with this lunge movement.

Visit acefitness.org for images and detailed steps in performing these exercises. As with all workouts, remember to make sure the exercises you are performing are right for you. Check with your doctor before beginning a new exercise program.

Ace Fitness

PREVENTION

Prevent Certain Cancers

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Change Your Lifestyle and Habits

The majority of Americans feel their risks are tied to forces outside their control. While that may be true for cancers like, bone and small intestine, the reality is certain diet and exercise habits can significantly raise or lower one’s risk for cancers like colorectal, lung and skin. Follow these steps to lower your cancer risk:

  • Maintain a healthy weight and exercise 30 minutes daily
  • Avoid cured or processed meats
  • Keep red meat consumption below 18 ounces a week
  • Eat lots of fruits and vegetables
  • Limit your alcohol intake

Prevention.com