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January's Featured Article: Fatty Liver Disease FattyLiverDisease

What is fatty liver disease?
Your liver is the largest organ inside your body. It helps your body digest food, store energy, and remove poisons. Fatty liver disease is a condition in which fat builds up in your liver.

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January's Recipes

Chicken Salad Stuffed AvacadosChicken Salad Stuffed Avacados

These stuffed avocados are packed with protein and healthy fats. They are a great option for snacks or lunch that will easily fill you up, enjoy!

INGREDIENTS

  • 2 avocados, cut in halves and pitted
  • 2 cups shredded rotisserie chicken
  • ¼ cup red onion, minced
  • ¼ cup mayonnaise
  • 3 tablespoons Greek yogurt, plain
  • 1 ½ tablespoon lemon juice
  • 1 ½ teaspoons Dijon mustard
  • ¼ teaspoon ground black pepper
  • Chopped parsley for garnish (optional)

DIRECTIONS

  • Scoop out avocados leaving a small border. Dice the avocado scooped out.
  • Make the chicken salad by mixing the chicken, onion, mayonnaise, Greek yogurt, lemon juice, and mustard together in a large bowl.
  • Fold in diced avocado. Season with pepper to taste.
  • Divide the chicken salad among the 4 avocado halves. Garnish with parsley.

Makes 4 servings
Nutrition per halve of avocado with chicken salad: 271 calories, 22g fat, 269mg sodium, 10g carbohydrates, 6g fiber, 10g protein

Source: https://www.delish.com/cooking/recipes/a47064/chicken-salad-stuffed-avocado-recipes/


Ground Orange Chicken with Ginger RiceGround Orange Chicken Ginger Rice

If you’re craving some Chinese takeout, this recipe will satisfy your craving and more. The orange and ginger flavors make this a zesty, delicious meal.

INGREDIENTS

Ginger Rice

  • 1 cup uncooked brown rice
  • ¼ teaspoon salt
  • ½ teaspoon ground ginger
  • 2 tablespoon cilantro, chopped

Ground Orange Chicken

  • 1 pound ground chicken
  • 1 tablespoon olive oil
  • 1 teaspoon ground ginger
  • 2 teaspoons minced garlic
  • ¼ teaspoon crushed red pepper
  • 1 tablespoon rice wine
  • 3 tablespoons water
  • 1/3 teaspoon sesame oil
  • 4 teaspoon low-sodium soy sauce
  • 2 tablespoons light brown sugar
  • 5 tablespoons white vinegar
  • Zest of ½ orange
  • 1 tablespoon cornstarch

DIRECTIONS

  • Make the rice by adding in rice, salt and 2 cups of water into a saucepan and bring to a boil. Cover and reduce heat to low and let it simmer for 15 minutes. Add in the ginger and cilantro, stir, and cover again to let the flavors melt in.
  • Make the sauce by combining the rice wine, 2 tablespoons water, sesame oil, soy sauce, sugar, vinegar, and orange zest. Make cornstarch mixture by dissolving the cornstarch in 1 tablespoon of water and set aside.
  • In a large pan, add olive oil and ground chicken. Let it cook for 5 minutes at medium heat before breaking the meat apart. Once cooked, add the ginger, garlic and crushed pepper and cook for about 10 seconds.
  • Add the orange sauce and bring to a boil. Add the cornstarch mixture to the pan and cook for a few seconds, stirring until it thickens. Serve over rice.

Makes 4 servings
Nutrition per serving: 362 calories, 10g fat, 355mg sodium, 44g carbohydrates, 1g fiber, 32g protein

Source: https://dinnerthendessert.com/ground-orange-chicken/


Salmon and Asparagus Foil Packs with Garlic Lemon SauceSalmon Asparagus Foil Packs

This salmon and asparagus dish is tasty, nutritious, and easy to make! When it comes to getting your omega-3 fats in, this is the recipe to do it. Enjoy the balance of garlic and lemon in every bite.

INGREDIENTS

Lemon Sauce

  • 2 tablespoons low-sodium vegetable broth
  • 1½ tablespoons lemon juice
  • 1 tablespoon hot sauce (use less or omit if you don’t enjoy spicy flavors)

Salmon and Asparagus

  • 2 salmon fillets
  • 4 teaspoons minced garlic
  • Salt and pepper, to taste
  • 2 tablespoons butter, diced into small cubes
  • 2 tablespoons fresh parsley
  • 1-pound medium-thick asparagus, ends trimmed

DIRECTIONS

  • Make the lemon sauce by combining the broth, lemon juice, and hot sauce in a small bowl.
  • Preheat oven to 425oF. Cut 2 sheets of 14 x 12-inch heavy duty aluminum foil. Lightly season both sides of salmon with salt and pepper and then place each fillet on a sheet of foil, in the middle. Place the asparagus on the side of the salmon, on the aluminum foil.
  • Sprinkle garlic evenly over the salmon. Then drizzle the lemon sauce over the salmon and the asparagus. Divide the butter cubes evenly for both sheets, on top of the asparagus and the salmon.
  • Wrap the salmon foil packs in and crimp edges together then wrap ends up. Don’t wrap too tight, leave some space.
  • Place salmon foils on a baking sheet, sealed side up, for 9-12 minutes. Drizzle more lemon juice and garnish with parsley.

Makes 2 servings
Nutrition per salmon foil pack: 411 calories, 25g fat, 331mg sodium, 17g carbohydrates, 6g fiber, 34g protein

Source: https://www.eatwell101.com/baked-salmon-asparagus-foil-packs-recipe


Roasted Brussels Sprouts Roasted Brussels Sprouts

This recipe is sure to make anyone a fan of brussels sprouts! The Italian breadcrumbs add flavor and a crunch to make this one delish vegetable side.

INGREDIENTS

  • 16 oz brussels sprouts
  • 3 tablespoons olive oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon cracked black pepper
  • 3 garlic cloves, minced
  • 1/3 cup Italian seasoned breadcrumbs
  • Balsamic vinegar for dipping (optional)

DIRECTIONS

  • Preheat the oven to 400oF. Line a large baking sheet with parchment paper and set to the side.
  • Trim ends of the Brussels sprouts (you don’t need to trim the ends if you enjoy them). Wash and dry with a paper towel.
  • Place Brussels sprouts in a medium mixing bowl. Add oil and garlic. Season with the salt and pepper. Toss gently to coat. Add breadcrumbs to Brussels sprouts and gently stir.
  • Place the Brussels sprouts on a prepared baking sheet. Spread evenly on one layer. Bake on center rack and roast for 25 to 30 minutes. Serve immediately.

Makes 4 servings
Nutrition per serving: 161 calories, 11g fat, 272mg sodium, 14g carbohydrates, 3g fiber, 4g protein

Source: https://www.crunchycreamysweet.com/garlic-parmesan-roasted-brussels-sprouts-recipe/


Crockpot Sweet Potato and Black Bean Chili with QuinoaCrockpot Sweet Potato and Black BeanChili

This vegetarian chili recipe is a delicious alternative to regular chili. It’s packed with the superfood sweet potatoes, and other great ingredients like quinoa and black beans. Perfect for cold nights!

INGREDIENTS

  • 1½ tablespoons olive oil
  • 1 medium red onion, chopped
  • 4 cloves garlic, minced
  • 1.5 pounds sweet potatoes, peeled and chopped into ½-inch pieces
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 6-ounce can tomato paste
  • 28-ounce can diced tomatoes
  • 2½ cups vegetable broth
  • ¾ cup quinoa, rinsed and drained
  • 2 (15-ounce) cans black beans, rinsed and drained

DIRECTIONS

  • Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion and cook, stirring occasionally until softened, 2-3 minutes. Add garlic and stir for 30 seconds.
  • Add remaining olive oil and chopped sweet potatoes to the pot. Cook for 5 minutes, stirring occasionally. Stir in the chili powder, cumin, oregano, smoked paprika, salt, pepper, and tomato paste. Cook, stirring, for 2-3 minutes to deepen the flavors.
  • Transfer the large pot contents into the slow cooker. Add the diced tomatoes, broth, quinoa, and black beans. Cook for either 6 hours on low or 3 hours on high. Serve with toppings like plain Greek yogurt, avocado, cilantro, green onions, or other toppings you enjoy.

Makes six 1½-cup servings.
Nutrition per serving: 280 calories, 5g fat, 1109mg sodium, 52g carbohydrates, 8g fiber, 7g protein.

Source: https://kristineskitchenblog.com/sweet-potato-black-bean-chili-quinoa/


Cinnamon Apple Overnight OatsCinnamon Apple Overnight Oats

Overnight oats make for a super-fast and healthy breakfast! The cinnamon and apple flavors will remind you of a healthy apple pie. Feel free to double, triple, or quadruple this recipe for more servings.

INGREDIENTS

  • ½ cup almond milk
  • ½ cup old-fashioned rolled oats
  • ¼ cups plain Greek yogurt
  • ¼ cup unsweetened applesauce
  • ¼ medium apple, chopped
  • ½ teaspoon ground cinnamon

DIRECTIONS

  • Add all ingredients into a container with a lid, a mason jar if available.
  • Fasten the lid and shake until all ingredients are combined. Another option is to stir all ingredients together and then fasten the lid.
  • Refrigerate overnight and enjoy either cold or warm!

Makes 1 serving
Nutrition per serving: 257 calories, 4g fat, 100mg sodium, 47g carbohydrates, 8g fiber, 10g protein

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September Featured Article: What Should I Do to Protect Myself from Flu This Season?

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