Maintaining Your Health
A Christian Brothers Services Publication

This Issue

Enjoy the Benefits
of Chicken

Turn to healthy
chicken dinners this
winter to fill you up.

Have a Change
of Heart About Shoveling Snow

Heart disease and strokes increase more than 50 percent in the winter months.

Don't Get Bit
With Frostbite!

Prevent frostbite this season with these simple steps.

I Spy Healthy Eyes

Your eyes are at greater risk of UV rays during the winter.


Enjoy the Benefits of Chicken

Many people turn to heavy, hearty, comfort foods during the winter season. But filling up on these carbohydrate-ridden foods won’t fill any voids or help you get in shape for a healthy spring and fit summer. Don’t let the winter blah’s ruin your meals – turn to healthy chicken dinners to fill you up, keep you warm and offer you a variety of health benefits.

Chicken is one of the best sources of protein, providing 67.6 percent of the daily value for protein in four ounces. For meat eaters who are looking for ways to reduce the amount of fat in their meals, chicken contains very little fat compared to other sources of meat. When cooking chicken, take in consideration the preparation of the meat, as well as the various parts that are being consumed. The skin is very fatty, and should be removed before cooking for people who are trying to control their fat intake. Organs, such as giblets and liver, should be avoided for people who are concerned about their cholesterol levels.

As a very good source of the B vitamin niacin, chicken offers cancer-protective nutrients. It is also a good source of the trace mineral selenium, which is of fundamental importance to human health. Studies indicate that regular consumption of niacin-rich foods like chicken provides protection against Alzheimer’s disease and age-related cognitive decline. Also a good source of vitamin B-6, chicken helps support energy metabolism throughout the body.

Chicken is a very versatile meat. It can be roasted, grilled, poached, boiled and broiled. It is also delicious with a variety of herbs, spices, sauces and rubs. Chicken is the world’s primary source of animal protein and a healthy alternative to red meat that can be enjoyed throughout the year.

Summer-in-Winter Chicken
1 tablespoon olive oil
4 boneless skinless chicken breasts
1 pack of cherry tomatoes
3 tablespoons of pesto
3 tablespoons of crème fraîche (half fat is fine)
Fresh basil
Salt and pepper to taste

  1. Heat the oil in a frying pan, preferably non-stick. Add the chicken and fry without moving it until it takes on a bit of color. Turn the chicken and cook on the other side. Continue cooking for 12-15 minutes until the chicken is cooked through. Season all over with a little salt and pepper.
  2. Halve the tomatoes, toss into skillet, stirring for several minutes or until they start to soften. Reduce the heat and stir in the pesto and crème fraîche until it makes a sauce. Scatter with a few basil leaves and serve with rice and salad or mashed potatoes and broccoli.

Winter Chicken Bake
1 sweet potato
½ medium sweet onion, chopped
1 medium apple – peeled, cored and chopped
3 carrots, peeled and chopped
2 skinless, boneless chicken breast halves
2 tablespoons barbecue sauce
1 cup cranberries

  1. Heat oven to 375 F. (190 degrees C). Lightly grease a baking dish.
  2. Pierce the sweet potato several times with a fork and cut in half. Place in a microwave-safe dish; pour water to about 1/2-inch deep. Cook in microwave 10 minutes.
  3. Arrange the onion, apple and carrots in the bottom of the prepared baking dish. Brush the barbecue sauce on both sides of the chicken breasts and lay atop the vegetables. Peel the sweet potato and cut into large chunks; scatter into the baking dish. Sprinkle the cranberries over the dish.
  4. Bake for 45 – 55 minutes until the chicken is tender and no longer pink in the center. Allow to cool five minutes before serving.

Rosemary and Lemon Chicken
1 1/2 tablespoons olive oil
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Four 8-ounce bone-in chicken breast halves, skinned
1 1/2 cup fat-free, less-sodium chicken broth
1/3 cup fresh lemon juice
1 rosemary sprig

  1. Heat oven to 375 F.
  2. Heat a large skillet over medium-high heat; add oil. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over chicken. Add chicken; cook three minutes on each side. Arrange chicken in a 13 x 9–inch baking dish. Bake for 25 minutes or until a thermometer registers 165 F. Remove from oven; cover and let stand 15 minutes.
  3. Heat skillet over medium-high heat. Add broth, juice and rosemary sprig. Bring to a boil, scraping pan to loosen browned bits; reduce heat and simmer for 20 minutes or until broth mixture measures 1/3 cup. Discard rosemary sprig; stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Serve sauce with chicken.