Greater Joliet Area YMCA

GREATER JOLIET AREA YMCA

C.W. Avery, Central City, Galowich, Morris

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Eating Right: Balsamic Glazed Brussels Sprouts

A Healthy Recipe from Our Partners at Morris Hospital and Healthcare Centers

Prep: Preheat the oven to 400 degrees

Step One: Cook the Bacon (4 slices)   

Place the bacon strips on a foil-lined baking sheet.  Bake for 10-12 minutes.  When bacon is done, remove from the oven and place on a paper towel-lined plate to absorb some of the grease.  When cool, break into bite size pieces and set aside.  (If there is bacon fat/grease left on the foil, don’t throw it away, you will add it to the Brussels sprouts).

Step Two: Toast the Pecans (1/2 cup raw pecans–chopped)

While bacon is cooking, add pecans to a small dry skillet and cook over medium heat for about 3 minutes, stirring frequently, until toasted and fragrant.  Set aside.

Step Three: Roast the Brussels Sprouts

What you’ll need:

  • 2 lbs brussels sprouts(stem end trimmed, and cut in half)
  • 1/2 cup red onion(chopped, OPTIONAL)
  • 3 Tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper

Add to a large bowl, along with any bacon grease, and toss to combine.  Spread onto a greased baking sheet in a single layer.  Roast in the oven for about 20 minutes, stirring after 10 minutes so they brown evenly.

Step Four: Finish the Brussels Sprouts

What you’ll need:

  • 2 1/2 Tbsp balsamic vinegar
  • 1 Tbsp pure maple syrup

Add to the pan of Brussels sprouts and onion when you remove them from the oven and toss to evenly coat.  Then add to a serving bowl along with the bacon crumbles and toasted pecans.  

Serve and Enjoy!

NUTRITION INFORMATION FOR ONE SERVING

Calories: 350, Fat: 24 g, Saturated Fat: 3.5 g, Total Carbohydrate: 28 g, Fiber: 10 g, Sugars: 11 g, Protein: 12 g, Sodium: 440 mg

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Eating Right: Edamame Nut Salad

Healthy Salad Recipe

A healthy recipe from our partners at Presence Health

Edamame Nut Salad

Ingredients 

  • 2 tablespoons Creamy Poppy Seed Dressing (recipe follows)
  • 2 ounces fresh baby spinach
  • 4 ounces chopped romaine lettuce
  • 2 tablespoons roasted sliced almonds
  • 2 ounces diced Granny Smith apples
  • 1 ounce shredded carrots
  • 2 tablespoons dried sweetened cranberries or craisins
  • 1 ounce thawed edamame soybeans
  • 2 tablespoons roasted sunflower seeds

Instructions

  1. Combine 1 ounce of spinach and 2 ounces of romaine lettuce.
  2. Place diced apples in lemon water to prevent browning. Drain well before use. (1 tablespoon lemon juice per 1 cup of water.)
  3. In a mixing bowl, toss mixed greens, 1 tablespoon almonds, 1 ounce Granny Smith apples, ½ ounce carrots and 2 tablespoons dressing.
  4. Place on a plate.
  5. Garnish with 1 tablespoon cranberries or craisins, ½ ounce edamame beans and 1 tablespoon sunflower seeds. Serve immediately.

 Creamy Poppy Seed Dressing: Combine 2 teaspoons fresh orange juice, 2 teaspoons low-calorie, no-cholesterol mayonnaise, 2 teaspoons light sour cream, ½ teaspoon honey, 1/8 teaspoon poppy seed and ¼ teaspoon grated orange rind. Mix until well-combined. Refrigerate until ready to use.

Portions: 2

Nutrition Facts: 

Calories Carbs Protein Fat Sat. Fat Sodium Fiber
200 23 g 6 g 11 g 1.5 g 90 mg 6 g
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Eating Right: Healthy Recipes For You And Your Family

A Healthy Recipe From Our Partners at Morris Hospital

If you’re looking to get into the Halloween spirit, try a spooky-good Halloween treat that’s healthy.

Healthy Candy Corn Parfait

Serves: 4

Ingredients

  • 1/2cup – pineapple
  • 1/2cup – cantaloupe
  • 1/2cup – cottage cheese, low-fat

Directions

  1. In a small glass, layer pineapple first, followed by cantaloupe and finish it off with cottage cheese.
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Eating Right: Healthy Recipes for You and Your Family

A Healthy Recipe from Our Partners at Presence Health

We’ve given this comforting Southern classic a healthy makeover by adding in whole wheat flour and a hearty dose of veggies and cutting out extra fat. Our version has all the satisfying taste of the original, Chicken and Vegetables with Dumplings.

Chicken and Vegetables with Herbed Dumplings

Yield: 4 portions

Ingredients

Herbed Dumplings:

  • ¾ cup all-purpose flour
  • ¾ cup whole wheat flour
  • ¼ teaspoon kosher salt
  • 1 ½ teaspoons baking powder
  • ½ cup finely chopped fresh herbs like parsley, chives and dill
  • 1 egg, beaten
  • ¾ cup low-fat buttermilk

Chicken and Vegetable Stew:

  • 4 cups low-sodium chicken broth
  • 1 cup water
  • 1 pound thinly sliced skinless, boneless chicken breast cutlets
  • 1 cup finely chopped onion
  • 1 cup finely chopped celery
  • 1 cup peeled, sliced carrots
  • 1 cup peeled, finely chopped parsnips
  • 1 cup frozen peas
  • 1 (6-ounce) container mushrooms, sliced
  • ¼ teaspoon freshly ground pepper

Instructions

  1. In a medium bowl, make dumplings: Add both flours, salt, baking powder, and herbs. Add beaten egg and buttermilk, stirring until combined with dry ingredients. Reserve.
  2. In 7- or 8-quart Dutch oven, add chicken broth and water. Bring to boil over high heat. Add chicken cutlets, letting them poach in boiling the liquid until cooked through, about 3 to 4 minutes. Use tongs to transfer chicken from broth to small bowl. When cool enough to handle, cut the chicken into small pieces.
  3. Cook vegetables for 5 minutes. Then use a teaspoon to drop spoonfuls of dumpling dough into simmering liquid, aiming for 12 dumplings.
  4. Reduce heat to medium-low so liquid is at a light simmer and cover with lid. Cook undisturbed until dumplings are light and puffy, about 10 minutes. Add in reserved chicken pieces and serve.  

Nutrition Facts: Calories: 460, Carbs: 60g, Protein: 40g Fat: 7g, Sat. fat: 2g, Sodium: 408mg, Fiber: 8g

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