March 2024 Newsletter and Toolkit

March 2024 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

• Read-offline PDF newsletter

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• Shareable articles are below

• Special member-only discounts - use WOW20 for 20% off on all renewals

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• Member-only recipe database - lots of new recipes for holidays and fall!

• Member-only handout library: Over 50 new handouts added plus new categories for stress and sleep

• Member-only PowerPoint library: Functional Foods show added to nutrition folder and many shows updated for 2024

• How-to: Check out the new tutorials for using all member tools

• Give us feedback and requests

Tools and Content for March:

Articles for March 2024:

Recipes in this issue - click here to search more.

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Pasta Fagiole

Yield 4

Author Judy Doherty

Prep time

5 Min

Cook time

20 Min

Total time

25 Min

Pasta e fagioli, often pronounced "pasta fazool" in American English, is an Italian dish that translates to "pasta and beans." It is a hearty and flavorful soup made with pasta, beans, and vegetables.

Ingredients

• 1 tsp olive oil
• 1 onion, peeled and diced
• 1 tsp minced garlic
• 2 cups low-sodium vegetable broth (or chicken broth)
• 2 boneless skinless chicken thighs, diced
• 1 14.5 ounce can pinto beans, drained
• 1 14.5 ounce can no-salt-added diced tomatoes, with juice
• 2 tsp Italian seasoning (salt-free)
• 1 pinch red pepper flakes or Aleppo pepper flakes
• 1/4 cup chopped fresh parsley

Instructions

1. Heat a large Dutch oven over medium heat. Add the oil and saute the onions and garlic for a few minutes.
2. Add the broth, chicken, pinto beans, and all seasonings except the pepper and parsley.
3. Bring to a boil, cover, and lower the heat to a simmer.
4. Cook for 20 minutes or until the chicken is done.
5. Top with pepper flakes and chopped parsley, and serve hot.
6. You can freeze leftovers in portion-sized containers for future use.

Nutrition Facts

Calories

217.68

Fat

4.41 g

Sat. Fat

0.93 g

Carbs

28.26 g

Fiber

8.18 g

Net carbs

20.07 g

Sugar

7.33 g

Protein

18.32 g

Sodium

465.32 mg

Cholesterol

53.67 mg

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Greek Style Chicken Cauliflower Stew

Yield 4

Author Judy Doherty

Prep time

10 Min

Cook time

25 Min

Total time

35 Min

This stew is based on cauliflower and tomato with chicken and lentils. It is easy to make and sure to be a favorite!

Ingredients

• 1 tsp olive oil
• 1 tablespoon minced garlic
• 1/2 onion, peeled and chopped
• 4 chicken thighs cut into bite-sized pieces
• 1 cup cooked lentils (about one can, drained)
• 1/2 head cauliflower cut into florets
• 2 14.5 ounce cans diced tomatoes, no salt added
• 2 cups low-sodium chicken or vegetable broth
• Garnish: 1 kalamata olive, mint leaves, crushed red pepper or Aleppo pepper

Instructions

1. Saute the garlic and olive oil in a large Dutch oven pan over medium heat. Add the onion and chicken. Cook until golden
2. Add the lentils, cauliflower, tomatoes and broth, Bring to a boil then lower to a simmer. Cover and cook 25 minutes until the chicken and cauliflower are done. Stir occasionally.
3. Garnish with an olive, mint, and red pepper flakes. Serve hot.

Nutrition Facts

Calories

383.8

Fat

20.58 g

Sat. Fat

5.37 g

Carbs

25.49 g

Fiber

8.2 g

Net carbs

17.3 g

Sugar

8.26 g

Protein

26.57 g

Sodium

404.79 mg

Cholesterol

110.74 mg

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Red Curry Chicken Over Brown Rice

Yield 4

Author Judy Doherty

Prep time

10 Min

Cook time

25 Min

Total time

35 Min

Red curry chicken is a popular Thai dish known for its flavorful and aromatic combination of ingredients. It typically features chicken cooked in a rich and spicy red curry sauce made with red curry paste, coconut milk, and various herbs and spices. Here's a basic recipe for red curry chicken:

Ingredients

• 2 tsp olive oil
• 2 tsp minced garlic
• 1/4 cup minced red bell pepper
• 3 chicken thighs, cut into pieces
• 1 tablespoon Red Curry Paste
• 1 tsp fish sauce
• 2 cups pureed pumpkin or butternut squash
• 2 tablespoons cream or coconut milk
• 1 cup chicken broth, low sodium
• 2 cups fresh or frozen green beans cut into 2 inch pieces
• 2 cups cooked brown rice
• 1/4 cup basil leaves
• Pinch red pepper flakes for each plate

Instructions

1. In a large Dutch oven pan, saute the garlic and red pepper in the olive oil. Cook for a few minutes until nutty.
2. Add the chicken and sauté together for a few minutes.
3. Add the red curry paste, fish sauce, pumpkin or squash, cream, broth, and green beans. Bring to a boil. Lower to a simmer
4. Cook all together for 20 minutes until the chicken is cooked and the green beans are tender, stirring frequently.
5. Serve the red curry over the brown rice. Garnish with basil leaves. Top with a little crushed red pepper.

Nutrition Facts

Calories

397.23

Fat

19.6 g

Sat. Fat

5.97 g

Carbs

37.51 g

Fiber

5.04 g

Net carbs

32.48 g

Sugar

4.14 g

Protein

19.41 g

Sodium

209.94 mg

Cholesterol

83.06 mg

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