September 2023 Newsletter and Toolkit
September 2023 Newsletter and Tools for Premium Food and Health Communication Members:
Table of Contents:
Shareable articles and handouts below for this issue plus back to school and eating on a budget
Special member-only discounts - use TRY10NOW for renewals or SOHOT23 for Nutritioneducationstore.com.
Member-only recipe database - lots of new recipes for summer!
New: Check out the new tutorials for using all member tools
Tools and Content for September
Featured
Featured
Chicken Biryani
Yield 6
Prep time
15 MinCook time
25 MinTotal time
40 MinChicken and rice are the perfect combinations and this deliciously layered dish adds in caramelized onions with the chicken cooking on the bottom. Yogurt and spices round it out to the most delicious creation you have ever experienced. This dish is originally from India but is also becoming more popular in the US especially with Instagram Influencers.
Ingredients
- Parboiled rice
- 1 cup of jasmine rice
- 2 cups water
- bay leaf
- Marinated chicken:
- 2 cups of nonfat Greek yogurt
- 1/2 cup of water
- 1 tsp olive oil
- 1 tsp each: garam masala, ground coriander, garlic powder, cinnamon, turmeric, paprika
- pinch cayenne and chili powder
- 3 chicken thighs, cut in half
- Browned onions:
- 1 onion, sliced thin
- 1 tablespoon olive oil
- Saffron topping (can also use turmeric and water)
- Saffron pinch
- warm water
Instructions
- Bring the rice, several cups of water, and a bay leaf to a boil. Boil 5 minutes then drain in a colander and reserve. Rice is now parboiled.
- Marinate the chicken thighs in the yogurt, water, oil, and spices for a few hours or overnight.
- Slice the onion very thin, toss with oil, and brown in a 450-degree oven or air fryer. You can also fry it on top of a stove.
- Place the chicken/yogurt mixture in its entirety in a large dutch oven. Add the browned onions, placing them over the top. Then place the rice over the top of all and press flat. Pour the saffron and its liquid over the top.
- Bring all to a boil then bake covered in a 375-degree oven for 25 to 30 minutes until the chicken and rice are done.
- Chef's Tips:
- If you don't have saffron you can mix a teaspoon of turmeric with a few tablespoons of hot water and use this liquid to pour over the top of the rice before baking the dish.
- When the dish is done scoop it carefully out of the pot so you don't mix the layers. That is part of the beauty of the dish. It is desirable to serve it right out of the Dutch oven pan.
Nutrition Facts
Calories
314.15Fat
13 gSat. Fat
3.09 gCarbs
29.47 gFiber
0.89 gNet carbs
28.57 gSugar
3 gProtein
18.52 gSodium
78.41 mgCholesterol
58.7 mgcopyright foodandhealth.com
Honey Mustard Roasted Chicken and Veggies
Yield 4
Prep time
5 MinCook time
25 MinTotal time
30 MinThis delicious roasted dinner is ready in less than 45 minutes. You can assemble it ahead of time.
Ingredients
- 6 chicken thighs boneless skinless
- 1 pound carrots peeled, sliced in half, and cut into quarters
- 1 onion, peeled and sliced
- 2 tablespoons honey
- 2 tablespoons prepared mustard
- 1 tablespoon olive oil
- 3 tablespoons vinegar
- Garnish: black sesame seeds and parsley (optional)
Instructions
- Preheat oven to 375°F.
- Mix the oil, vinegar, honey, and mustard in a bowl. Toss the chicken, carrots, and onions in the bowl. Turn onto a sheetpan.
- Bake covered at 375°F until chicken is done and potatoes are tender, about 35 minutes. Portion size is 1.5 chicken thighs and 1 cup of carrots.
- Serve hot right from the sheet tray or place onto plates.
- It is a good idea to serve this dish with baked potatoes or brown rice.
Nutrition Facts
Calories
340.25Fat
12.01 gSat. Fat
2.44 gCarbs
22.95 gFiber
4.21 gNet carbs
18.73 gSugar
15.29 gProtein
34.7 gSodium
313.64 mgCholesterol
161.03 mgcopyright foodandhealth.com
Panzanella Salad
Yield 6
Prep time
10 MinCook time
10 MinTotal time
20 MinA crazy good salad with an abundance of cubed tomatoes and toasted French bread.
Ingredients
- 4 cups leafy green lettuce
- 3 cups cubed French bread baguette
- 1 tablespoon olive oil for the croutons
- 2 red tomatoes
- 2 cups cubed heirloom tomatoes, red and yellow
- ¼ cup sliced cucumber
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons red wine vinegar
- Black pepper to taste
Instructions
- Rinse the greens in cold water and dry them in a lettuce spinner or on paper towels.
- Dab the French bread cubes with olive oil and place them on a sheet tray. Toast them for about 10 minutes at 350 degrees until golden. Remove from the oven.
- Make the dressing: Grate the 2 red tomatoes into a mixing bowl, discarding the skin. Drizzle in the oil and vinegar alternately while mixing vigorously with a whisk. Grate the 2 red tomatoes into the dressing and mix it smooth—season with salt and pepper.
- Toss the greens in a salad bowl with the dressing and add the croutons, cubed heirloom tomatoes, and sliced cucumbers. Garnish with fresh basil.
- Serve it in bowls immediately or refrigerate up to 4 hours before serving.
Notes
This recipe was developed for Edible Denver. We have adapted it here to be lower in calories and sodium.
Nutrition Facts
Calories
405.89Fat
10.07 gSat. Fat
1.61 gCarbs
65.92 gFiber
3.73 gNet carbs
62.19 gSugar
7.93 gProtein
13.94 gSodium
724.24 mgCholesterol
0 mgcopyright foodandhealth.com
