Greater Joliet Area YMCA

GREATER JOLIET AREA YMCA

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

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Eating Right with Morris Hospital and Healthcare Centers and the Morris Community YMCA: Chicken with Summer Vegetables

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

Chicken with Summer Vegetables

Yields 4 servings

Ingredients

  • 4 boneless, skinless chicken breast halves, 6 to 8 oz. each
  • Salt and pepper
  • Salt and pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons vegetable oil
  • 1/2 cup low-sodium chicken broth
  • 1 medium zucchini, cut into 1/2-inch pieces
  • 1 yellow squash, cut into 1/2-inch pieces
  • 16 cherry tomatoes, halved
  • 1 teaspoon chopped fresh thyme

 Directions

  1. Place chicken breasts between 2 pieces of waxed paper and pound to an even 1/2-inch thickness with a meat mallet (or use a rolling pin). Trim any excess fat or ragged edges. Season both sides with salt and pepper.
  2. Melt butter with oil in a large skillet over medium-high heat. When foam subsides, cook chicken until browned and cooked through but still slightly springy to the touch, 3 to 4 minutes on each side. Transfer to a plate and cover loosely with foil.
  3. Pour off all but 1 Tbsp. fat from skillet. Add broth, increase heat to high and boil, stirring to pick up any browned bits on bottom of skillet, until slightly reduced, about 2 minutes. Add zucchini and squash; sprinkle with salt and pepper. Cook, stirring often, until softened, about 3 minutes. Stir in tomatoes and thyme. Cook just until tomatoes are warmed through, about 2 minutes. Season with additional salt and pepper, if desired.
  4. Using a sharp knife, cut chicken into thick slices on a diagonal. Serve warm with a spoonful of vegetables on the side.

Nutrition Facts

358 calories; fat 16 g; saturated fat 5 g; protein 48 g; carbohydrates 5 g; fiber 2 g; sodium 437 mg.

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Winter Greens with Roasted Pears and Pecorino

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

Winter Green with Roasted Pears and Pecorino

Yields 6 servings

Ingredients

  • 1/2 cup pine nuts
  • 1 firm but ripe Bosc pear, halved and cored
  • 1 teaspoon olive oil
  • 1/4 teaspoon table salt
  • 4 handfuls mixed winter greens, tough stems removed and torn or cut into bite-size pieces
  • 1/2 cup coarsely grated pecorino cheese
  • 2 tablespoons champagne vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 large shallot, finely chopped
  • 1/4 cup nut oil such as walnut, almond, or pecan
  • Salt and ground pepper

 Directions

  1. Preheat the oven to 375°F.
  2. In a small, dry frying pan, toast the pine nuts over medium heat, stirring constantly, until fragrant and lightly browned, about 3 minutes. Remove from the heat and immediately pour onto a plate to cool; the nuts can burn quickly. Set aside.
  3. Cut each pear half into 6 thin wedges. In a bowl, toss the pear wedges with the olive oil and the table salt. Arrange the pears in a single layer in a baking pan or on a rimmed baking sheet and roast for 5 minutes. Remove from the oven and, using tongs, gently turn the pears. Return to the oven and roast until tender and slightly browned, 3–5 minutes longer. Let cool.
  4. In a shallow salad bowl, combine the greens, pine nuts, and cheese and toss to mix.
  5. In a small bowl, whisk together the vinegar, mustard, and shallot. Add the nut oil in a slow, steady stream, whisking constantly until a smooth, emulsified dressing forms. Season with sea salt and pepper.
  6. Pour the dressing over the salad and toss to coat thoroughly. Top with the roasted pear slices, season with a few grinds of pepper, and serve right away.

Nutrition Facts

179 calories; protein 7 g; carbohydrates 12; fiber 3 g; total fat 12 g; saturated fat 3 g; sodium 341 mg

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Overnight Beef Stew

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

Apple Oatmeal

Yields 8 Servings     

Ingredients

  • 3 large celery stalks
  • 1 large onion
  • 1 bag peeled baby carrots
  • 2 tbsp. ground coriander
  • 1 tbsp. ground ginger
  • 1 tsp. salt
  • ¼ tsp. ground nutmeg
  • ¼ tsp. dried thyme
  • ¼ tsp. coarsely ground black pepper
  • 4 lb. boneless beef chuck for stew
  • 1 can stewed tomatoes
  • 3 tbsp. all-purpose flour

 Directions

  1. Mix celery, onion, and carrots in bottom of 5 1/2- to 6 1/2-quart slow-cooker pot. In large bowl, combine coriander, ginger, salt, nutmeg, thyme, and pepper; add beef and toss to coat well. Transfer beef mixture to pot with vegetables. Pour stewed tomatoes over beef. It’s not necessary to stir.
  2. Cover pot with lid and cook on low setting as manufacturer directs, 8 to 10 hours or until beef is fork-tender.
  3. When beef is tender and ready to serve, strain stew over 3-quart saucepan; return beef and vegetables to slow-cooker pot. Skim and discard fat from liquid in saucepan. Heat liquid in saucepan to boiling over high heat. Meanwhile, in cup, with fork, mix flour with 1/4 cup water until smooth. Gradually whisk flour mixture into liquid; heat to boiling. Boil 1 minute, until gravy thickens slightly, stirring occasionally. Pour gravy over beef and vegetables in pot.

Nutrition Facts

230 calories, fat 18g; saturated fat 3g, protein 34g, carbohydrates 8g, fiber 2g, sodium 368mg.

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Apple Oatmeal

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

Apple Oatmeal

Yields 8 Servings     

Ingredients

  • 4 crisp apples, such as jazz or pink lady, divided
  • 1 cup steel-cut oats
  • 4 cups water
  • 3 tablespoons packed brown sugar, divided
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup nonfat plain greek yogurt

 Directions

  1. Shred 2 apples using the large holes of a box grater, leaving the core behind.
  2. Heat a large saucepan over medium-high heat. Add oats and cook, stirring, until lightly toasted, about 2 minutes. Add water and the shredded apples; bring to a boil. Reduce heat to maintain a simmer and cook, stirring frequently, for 10 minutes.
  3. Meanwhile, chop the remaining 2 apples.
  4. After the oats have cooked for 10 minutes, stir in the chopped apples, 2 tablespoons brown sugar, cinnamon and salt; continue cooking, stirring occasionally, until the apples are tender and the oatmeal is quite thick, 15 to 20 minutes more. Divide the oatmeal among 4 bowls. Top each portion with 2 tablespoons yogurt and 3/4 teaspoon brown sugar.

Nutrition Facts

Calories: 231, Total Fat: 2g, Sodium: 173mg, Carbs: 50g, Sugars: 30g, Added sugars: 10g, Fiber: 6g, Protein: 7g

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Savory Potato Salad

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

Savory Potato Salad

Yields 8 Servings     

Ingredients

  • 3 pounds of potatoes
  • 1 package of vegetable soup mix
  • 1/4 cup of red win vinegar
  • 1/2 cup of canola oil
  • 2 stalks of celery
  • 2 tablespoon of minced red onion
  • 2 teaspoon of Dijon mustard
  • 1 cup of mayonnaise
  • Zest of 1 lemon
  • 1/2 cup packed arugula leaves
  • 1/4 cup packed parsley leaves
  • Pepper added to taste

 Directions

  1. Cover potatoes with 1 inch of cold water in a large pot or Dutch oven. Bring to a boil, then reduce heat to medium. Cook until potatoes are tender and a knife inserted in center of a potato meets no resistance, 25 to 30 minutes.
  2. Drain and let cool slightly. When potatoes are cool enough to handle, chop into 1-inch pieces and place in a large bowl. Toss potatoes with soup mix, vinegar, and pepper to taste. Cover bowl with plastic wrap and refrigerate until cool, 20 to 25 minutes.
  3. Toss potatoes with celery, onion, mustard, mayonnaise, and lemon zest. Fold in arugula and parsley. Taste and adjust seasoning, if necessary. Serve immediately, or chill, covered, until ready to use.

Nutrition Facts

363 calories; protein 5g; carbohydrates 35g; fiber 4g; total fat 23g; saturated fat 4g; sodium 558mg

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Eating Right with Morris Hospital Healthcare Centers and the Morris Community YMCA: Beef Teriyaki Skewers

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

Beef Teriyaki Skewers

Yields 24 Servings, Service Size: 1 skewer      

Ingredients

  • 1 and 1/2 pounds beef sirloin, cut into 24 1-inch pieces
  • 6 mushrooms, quartered
  • 12 cherry tomatoes
  • 1/2 cup canola oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup packed dark brown sugar
  • 3 tablespoons soy sauce
  • 2 teaspoons sesame oil
  • 1/4 cup sesame seeds

 Directions

  1. Soak 24 small skewers in water for 30 minutes. Preheat broiler to high; line a broiling pan with foil. Place beef, mushrooms and tomatoes in a large bowl. Add canola oil, salt and pepper and toss to coat.
  2. Thread meat and vegetables onto skewers, alternating. Lay skewers on pan with handle ends facing out. Cover handle end with foil to prevent burning.
  3. In a small bowl, mix sugar, soy sauce and sesame oil, stirring until sugar has dissolved. Broil skewers, turning a few times, until meat begins to brown, about 3 minutes. Brush liberally with glaze and continue broiling until beef is lightly charred, 2 to 3 minutes longer. Transfer to a platter and sprinkle with sesame seeds. Serve at room temperature.

Nutrition Facts

106 calories; fat 8g; saturated fat 2g; protein 7g; carbohydrates 3g; fiber 0g; cholesterol 20mg; sodium 186mg.

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