From Our Kitchen: Lemon Marinated Chicken Thighs

FullSizeRender (10)

I’ve been MIA. Maybe you have been, too! When did summer become so HECTIC! Come May, I always cling to the R&R that summer promises: sun-filled vacation days, schedule and homework free. But with three kids, the work of the day continues 24/7, and there’s a schedule of a different sort all summer long. Not complaining, just keeping it real! I’m sure you can relate. But rest assured, I’ve been cooking easy, real food all the while. I just haven’t had time to blog about it! My goal is to share more substantive nutrition posts with you, but until then I’ll show you how we eat and hope it gives you ideas. You don’t need to rely on processed food, take-out, or even “meal delivery in a box” to keep meals simple and delicious.

This recipe is a family favorite. (And dear to my heart, as I modified it from my dear friend Michelle’s family recipe–thank you for letting me share it!) We usually have all the ingredients on hand. And once you pop it in the oven, you have enough time to roast some vegetables along with it, and then make a quick simple salad. It also tastes great over cauliflower rice or zucchini noodles (zoodles.) I hope you enjoy it as much as we do!

Lemon Marinated Chicken Thighs

Prep Time 10 minutes
Cook Time 1 hour
Resting Time 30 minutes
Total Time 1 hour 40 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 8

Ingredients
  

  • 1/2 cup olive oil
  • 1/4 cup white wine or chicken broth
  • 1 large lemon juiced
  • 2 tablespoons minced onion
  • 2 cloves garlic
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon dried thyme
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 2 pounds boneless chicken thighs

Instructions
 

  • Mix all ingredients and marinate chicken at room temp for 30 minutes (or overnight) in the refrigerator.
  • Bake in a baking dish along with the marinade at 375 for 1 hour.

Notes

 
 
 
 
 
Keyword Lemon marinated chicken thighs

Camping Challenges and Good Eats

Did you think I gave up blogging?  Never fear, I am not at a loss for words. (In fact, I have about 15 blog posts in the works, just don’t feel they are complete yet…) I was just sick. Very sick. Shame on me, but I never got around to getting the flu shot this winter and I recently paid a hefty price for this: two weeks of June (of all months). And if that wasn’t enough, I was subsequently stricken with a stomach virus last Thursday. But by the grace of God I was feeling better by Friday, so our End of School/Father’s Day camping trip with our neighbors was a go for Saturday!

We packed everything we own (for five people, it really seems like it), loaded up the car including the top carrier, strapped on the bikes, and squeezed the dog in the way back. We got on the road Saturday morning (a little later than we thought, after all that packing) to meet up with our neighbors at a state park in central Virginia.

En route, B and I realized we are a bit RUSTY at this camping thing. He locked up the bikes to secure them on the car, and two hours into the drive we realize I forgot my bike lock key. We almost forgot SA’s bike seat for my bike, only to arrive at the camp site and realize I neglected to grab the small clip sitting next to it that attaches it to my bike. We also bought new self-inflating mats and didn’t read the directions until the next morning, so we essentially slept on gravel. Ugh, I’m too old for that.

Well, as you can see, we made it to the bridge!IMG_5450 IMG_5449

 

 

 

 

 

Fortunately, our neighbor friends are old pros at camping! Sarah was so organized, she had even created an Excel spreadsheet packing list, which she shared with me in advance. All three of the other families had arrived Friday, bringing camp stoves and other handy cooking equipment, and of course, food and beverages to share. They even brought fun games (corn hole, a slack line) to entertain our kids (and as it happened, other nearby campers). When we arrived, their zip ties, duct tape and tools were offered up–along with a bloody Mary–and soon we remedied the mistakes we’d made with the bikes. It really adds to the enjoyment of camping when you team up with experienced, fun people!

IMG_5399

IMG_5404

Speaking of which, even when it comes to food, I realized I had a thing or two to learn from my neighbor friends on this camping trip. Father’s Day brunch consisted of these delicious, personalized boil-in-a-bag omelettes! “Fancy Nancy” (pictured above) as we began to call her, had nothing short of a system in place to crank these omelettes out. It was impressive! First, she wrote a name on each omelette bag, and then cracked two or three eggs into each bag. Large zip lock bags were turned down to form bowls, which held the toppings: broccoli, asparagus, ham, cheese, onion, peppers, squash. She took our order and scooped out the toppings each person wanted into their omelette bag. Then she tossed all the bags into the boiling water for about 15 minutes. I was in such a hurry to eat this masterpiece, I forgot to take a picture of the finished product! But trust me when I say she even had a fruit garnish on the plate! My kind of camping. I love good (easy, real) food!

Although, in full disclosure, I am not going to pretend we didn’t have some junk food this weekend. I mean, for example, how can you camp without s’mores? We go camping so rarely (once a year, or once every two years), I really don’t see a problem with this. But…it is indeed possible to eat easy, real food even while camping!

On the way home, the kids (before conking out) were already asking, “Can we go camping again?!” B told them to wait three weeks and ask again. Ha!  Yes, camping is fun, yet hard work. But I know he’ll gladly do it again for them–preferably with an air mattress. Happy Father’s Day, B!

From Our Kitchen: “Is It A Dessert Night?”

IMG_0340

Ahhh, summer is here! It’s Memorial Day weekend and right on cue, Mother Nature turned up the thermostat and rolled back the clouds.  And it’s Friday, so as some of you might know, this means, right on cue, we will be serving up dessert tonight in the Norwood household!

One of the easiest ways we started to slash sugar was by cutting out dessert during most days of the week. Early on while the kids were toddlers, B and I instituted a weekend-only dessert policy. (Funny fact about memories: My oldest “remembers” it as her good idea. I can live with letting her take the credit.) We felt it was important to restore dessert to its former role as an infrequent treat.

While helping us all eat better, it also cut out whining, begging and bargaining at dinnertime during the week. Bonus: I also learned to introduce new meals on weekends. With a “no dinner, no dessert” rule, the kids are more likely to try and eat new foods. One of my more brilliant parenting strategies, if I say so myself…

My kids love ice cream. What kid doesn’t? That’s their dessert of choice. We usually stick with the real deal: full fat, with the fewest ingredients possible, and a small portion.

But Brian and I are fond of fresh fruit with fresh whipped cream. You can make it however you like, but it takes only 10 seconds in a high powered blender (I use a Vitamix)!

Pour about a cup of whipping cream into the Vitamix, add about 1/2 teaspoon vanilla, and a teaspoon of maple syrup, if desired. Turn on LOW and quickly increase the speed to about 7. Watch carefully, and you will SEE when it stops sloshing around as a liquid at the same time you HEAR the change in the noise the blender is making. After only about 10 seconds, it’s done! Stop then, or you’ll have butter. Spoon it onto your fruit (red, white and blue in this case, of course) and indulge!

Have a wonderful long weekend, remember our fallen service members, and enjoy time with friends and family. God Bless America!

New “Nutrition Facts” Label, New You?

I read this New York Times article yesterday (March 20, 2016) about the newly approved Nutrition Facts Label, which will be required on most products by July 2018. Here’s the gist (and a picture, below) from the article:

  • the new labels will show updated serving sizes, to reflect more accurately the portions Americans are actually eating,
  • the calories will be listed in big print, and
  • there will be an “added sugars” line listed under carbohydrates.

new nutrition facts label 2016Hmmm…how do I feel about this? Well, I agree we eat bigger portions, and too many calories. We definitely eat way too much sugar. And I believe looking for added sugars is a big step in the right direction. But I think there’s a better, easier way to eat less and avoid sugar. Avoid most foods with labels whenever possible! Eat real, whole foods and eat more simply. I know it’s not always that simple for many people. But changing the Nutrition Facts label does nothing to make it easier, in my opinion.

I can see why they are increasing the serving sizes on labels, but I’m just not sure it will help anything. Americans eat bigger portions than the serving sizes currently reflect, so as it stands on the current Nutrition Facts label, we have to do math to figure out calories and all the other nutrients for the amount we eat. But are we going to eat less if the only thing that’s changed is we don’t have to do the math? (Actually, isn’t it possible if we don’t have to spend time on the math, we might spend the time we saved eating more?) Yes, we can see how much we are eating at a glance, but even without the math, the numbers are meaningless or easy to avoid for most people, aren’t they? I mean, who wants to worry about the math and the numbers anyway??? Sometimes I eat a handful of pita chips (one of my weaknesses) and I never even look at the label. Gasp. And I call myself a dietitian. If the numbers won’t stop me, who will they stop?

I actually found myself sympathizing with the soda industry camp when they said the rule to add the “added sugar” line lacks scientific evidence. Now, hear me out…there is plenty of evidence that sugar sweetened beverages are associated with obesity. I’m not saying you should drink soda by any means. (And BTW, who doesn’t know soda has a ton of sugar in it??? How is this label going to make a difference when people already know that and drink it anyway?) The main problem I see is that replacing products containing “added sugars” with products containing other forms of carbohydrate could be just as unhealthy as the foods containing added sugars. That is, the soda industry representatives are right in that the science does not support the idea that an excess of other sugars (or any carbohydrates for that matter) are any better for you than soda. For example, choosing a product full of “natural sugars” like 100% fruit juice and drinking too much of it is not a healthy choice. Choosing a highly refined white flour product, like bread or pasta, that has “no added sugars” is definitely not a healthy choice. And what about honey, maple syrup, and agave? The science doesn’t support choosing them more frequently than any other form of sugar. Focusing on “added sugars” completely misses the mark and doesn’t tell the complete story: that excess carbohydrates of any kind are likely to be bad for your health.

Well, the Nutrition Facts label is merely a tool, not an education in nutrition. If you have a drill, you won’t necessarily know how to hang a picture. If you have a better Nutrition Facts label, you won’t necessarily know how to eat well for better health. So, I hope to help your understanding of nutrition more than a Nutrition Facts label alone ever could. Yes, there are times when you can’t or don’t want to eat whole, easy real foods. I get that. But I also get–and I’m sure you do, too–that changing the Nutrition Facts label is not enough to change the health of Americans.

The good news is we have all the information we need on the Nutrition Facts label as it stands. When I do buy products with labels, I skip over the calories on the label. Because if you are choosing the right foods (real, whole foods and fewer refined carbohydrates and sugar), you will automatically lower your calorie intake and feel satiated, without counting calories. I do linger at total carbohydrates, and fiber and sugars for a minute to assess the quantity and quality of carbohydrates, but I would argue the ingredient list is the most useful part of the whole label.

  • If a product has many ingredients (say more than about five, according to Mark Bittman in Food Matters: A Guide to Conscious Eating), I avoid it.
  • If it has products that I feel are harmful, I avoid it. For example, any sources of trans fat.
  • If a product has ingredients I feel are unnecessary like food coloring or preservatives (especially if I can’t pronounce them) or if there’s an alternate fresh version that eliminates those ingredients, I avoid the product and choose the fresh version. For example, I never buy bottled lemon or lime juice; it takes only a minute to squeeze a lemon or lime with my handy citrus squeezer gadget, and it tastes better.
  • If a product has any of the 50+ names sugar goes by, I generally avoid it or when necessary only eat it once a month (or even less frequently). For example, my kids love baked beans, so if I don’t have time to make them from scratch, I buy one can and add a can of drained and rinsed pinto beans to them to make it go further. But again, it’s very seldom that we have baked beans. Ketchup and mayo are the condiment exceptions, I could try making my own, but until then, we don’t use enough ketchup or mayo to worry too much about the sugar they contain.

So, the bottom line is this: I wouldn’t wait with bated breath until July 2018; you can start now choosing whole, real foods and using the ingredient list to make better choices in the grocery store.

From Our Kitchen: Slow Cooker Chicken Burrito Bowls

IMG_0272

Cinco de Mayo is always a fun celebration! I highly recommend this easy recipe for your weeknight celebration. Then you can spend your meal-prep time making B’s homemade guacamole (and/or fast fresh salsa).

He is well-known for his guacamole recipe–please comment if you’ve been lucky enough to have had him make you some! Everybody else, now is your chance…or you can try making it at home, but I guarantee it won’t be quite the same.

A few comments about this recipe:

  • This recipe is higher carb than we usually eat at a typical meal, but beans and brown rice are whole foods with better quality carbohydrates and fiber along with important nutrients, so we eat them sometimes. Plus this recipe makes a lot more than one meal for our family of 5 (at least 2 dinners and several lunch portions), so when also served on top of a cup or two of lettuce, the smaller portion keeps the carbohydrates in check.
  • You can skip the cheese and/or sour cream if you avoid dairy, but if you like them, use the full fat version. Whole-fat dairy tastes good and is less processed. A recent study suggests whole-fat dairy is associated with a lower risk of metabolic syndrome, a carbohydrate metabolism problem linked with obesity, diabetes and heart disease.1 Other recent research suggests people who use whole-fat dairy products are less likely to be obese.2
  • I don’t, however, recommend skipping the guacamole! Making it is easy if you have a food processor or blender, but buy it if you have to (or used sliced avocado to keep it simple). Guacamole is authentic to Mexican cuisine, but even plain avocado provides a smooth texture, is delicious and serves up some satisfying “good” monounsaturated fat.

Slow Cooker Chicken Burrito Bowls

These burrito bowls are hearty, delicious and practically make themselves! They are also versatile and toppings can be adjusted for each person's preferences for a stress-free family dinner.
Prep Time 20 minutes
Cook Time 6 hours
Total Time 20 minutes
Course Main Course, Slow Cooker
Cuisine Mexican, TexMex
Servings 12

Equipment

  • Slow Cooker

Ingredients
  

  • 4 large split chicken breasts or about 2 pounds chicken breastsIMG_4857
  • 1 26.46 oz. box of chopped tomatoes (I like Pomi brand)
  • 1 tablespoon chili powder

  • 1 1/2 teaspoon cumin

  • 2 teaspoons salt
  • 15 ounces black beans drained and rinsed (I prefer organic beans)
  • 1 cup brown rice
  • Optional Toppings

    • shredded lettuce
    •  chopped tomatoes
    •  shredded cheese
    •  sour cream
    • guacamole
    • salsa

    Instructions
     

    • Place chicken breasts into large (6 quart) slow cooker. (Split chicken breasts provide more flavor and liquid than boneless; you may need to add a small amount of chicken broth if you use boneless.) Pour tomatoes, spices and beans over chicken. Cook on low 3 to 4 hours.
    •  Add brown rice, stir and cook another 3 hours on low, or until chicken and rice is done. (If you won't be home until mealtime, cook rice separately and then add to chicken mixture before serving.)
    • Remove chicken from slow cooker and remove meat; discard bones if necessary. Return meat to slow cooker and stir.

    Notes

    Serve meat mixture in a bowl over shredded lettuce and add desired optional toppings, including B's homemade guacamole or fast fresh salsa. These burrito bowls are great as leftovers, and freeze well.
    Keyword chicken burrito bowls