Autumn Chicken Stew

I’ve recently turned over a new leaf (again), and I’m trying to eat better. I’m also working on the Budget badge, so I’ve recommitted to cooking at home.

When I mentioned my goals to Joann, she recommended checking out the Web site www.eatingwell.com. I love it! There are all kinds of wonderful recipes, and each recipe includes the nutrition information for the final meal. This is brilliant for those of us who are trying to count calories or watch cholesterol or sodium intake.

Last night I tried one of their soup recipes, and I loved it enough to pass it on. It had a really unique flavor! My only tip would be to let the veggies cook a little longer than they suggest (I like it when they’re still crisp, but not too crunchy), and then add the apples halfway through the time you let the soup simmer. The apples ended up a little bit mushy in mine because I cooked them too long. (Picture and recipe from eatingwell.com.)

Enjoy!

Vanessa Farley

Media Development

Autumn Chicken Stew

http://www.eatingwell.com/recipes/autumn_chicken_stew.html

INGREDIENTS

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

PREPARATION

1. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

2. Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 3 days.

NUTRITION

Per serving: 208 calories; 6 g fat (1 g sat , 4 g mono ); 42 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 19 g protein; 4 g fiber; 621 mg sodium; 630 mg potassium.

Nutrition Bonus: Vitamin A (68% daily value), Vitamin C (23% dv), Potassium (18% dv).

I love LOVE love a good yummy oatmeal in on a cool fall morning.  I used to hate oatmeal when I was a kid, because it was so mushy and tasteless.  But once I discovered this recipe, I found I really enjoy eating it!  It is so hearty, and easy to make, and will freeze well for later.  I like to make a double batch, and then divide into single serving size portions.

Slow Cooker Oats

1 Cup Steel Cut Oats

4 Cups Water

Other items of your choosing:

1 cup peeled and chopped apple

½ cup rasins or Crasins

1 Tbs. ground cinnamon

2 Tbs. Butter (can substitute with something healthier)

2 Tbs. Brown Sugar

1 Tsp. Vanilla extract

Place the Steel Cut Oats, water, apple, rasins, butter, cinnamon, brown sugar, and vanilla extract into a slow cooker, and stir to combine and dissolve the sugar.  Cover the cooker, set to Low, and allow to cook for 6-7 hours (for firm oats), or 8 hours (for softer texture).

Note:  Use only Steel cut oats, or this will be a mushy mess. 

Winco sells Steel Cut Oats in bulk for VERY cheap, or you can find it in the grocery store where the specialty flours/ health foods are)

If your oatmeal comes out dry around the edges, and too soft in the middle, you can try the “waterbath” method in your crockpot.  You can find instructions for this alternate method here:  http://www.mommyskitchen.net/2009/01/overnight-crock-pot-oatmeal.html

Enjoy!

Sabrina Woolsey

Provider Relations Assistant

Pumpkin Oatmeal

Ingredients:

Oatmeal

Pumpkin Pie Mix

Graham Cracker

Cinnamon

Nutmeg

In a bowl of plain oatmeal, mix ¼ cup of Pumpkin Pie Mix (found on the shelf by cans of 100% Pure Pumpkin), 1 crushed graham cracker, a dash of cinnamon and a dash of nutmeg.

Perfect Fall breakfast!

Note: Make sure you don’t buy the Pure Pumpkin instead of the Pumpkin Pie Mix.  It’s kind of gross.

Rachel Abegg

Listen Seriously - And Show It!

I really thought this would be an easy one. I’ve always felt like I was a good listener and for the most part I still feel that way, however after a long day of listening at work, I found it kind of difficult to listen to my twelve year old go on about his day. I must say, I did do it and it made me more aware of my listening skills. Thanks for opening my eyes or should I say ears. J

LisaAnn Wissler
Retirement Financial Services Team Leader

Since attending the kick-off meeting for this wellness campaign, I’ve been thinking about what to contribute to the blog.  Let me share a couple of the small things I do to help with my own wellness – both physical and otherwise.  They are things you can do, too.
 

1.  Taking the stairs.  When we started our last company-wide wellness campaign, I had gotten out of the habit of taking the stairs.  However, I saw the list of ways to earn tickets and decided that taking the stairs would be my main focus.  Not only does it provide you with some exercise, but you can get where you need to go without having to wait for the elevator to come.  More than once I’ve made it back to my floor at about the same time as people who chose the elevator.  No, I don’t take the stairs everywhere I go at work, but you will usually find me in the stairwell at some point during the day!  I’ve been able to keep this habit up so far since our “Tickets to Wellness” campaign ended (and telling you all about it will hopefully be motivation to continue).

To get started w/ this good habit:  take the stairs at least once a day.  Even a little bit helps!

2.  Reading.  The Bookworm badge will probably be the easiest one for me to earn in our current campaign.  Someone once asked me what I give up to read.  I know from economics classes that everything has an opportunity cost, but I don’t think of reading in those terms.  It’s something I HAVE to do.  I love reading books, talking about them, shopping for them, and having them around.  They provide an escape, a chance to learn about random subjects, something to do while waiting, and entertainment.  You will frequently find me wandering a bookstore – for stress relief, for a reward, or for no reason in particular.  My book group has helped me get to know the people of my neighborhood, another way to work on wellness.

To get started with this good habit:  Take advantage of your commute time.  Whether it’s an audio book, an e-book, or a traditional paper and ink book, it counts as reading!

Good luck, everyone!

Carolyn Fish
Programmer

Speaking to those book worms out there.  Try reading your next book with a family member or friend out loud.  It is a fun way to share something together and it is also a good substitute for too much TV/computer time.  Right now I am reading a book with my 9 year old son.  It is fun to have something to talk about and to feel the excitement together about what is going to happen next.  Several years ago my wife and I read the Harry Potter books together and that was fun too (although sometimes I would fall asleep after a long day when I wasn’t the one reading J).  I have to give credit to my friend at work who reads with his family who first gave me the idea.

John Hull

Every once in awhile I will come across a song that just screams “get up and move!”   I love these songs, and when they come on the radio, or I hear them on my Itunes play list, I want to jump up and start doing something.  Yard work, housework, anything to burn some energy.  They just seem to get me motivated like no other song can.  I would love to expand my list of songs, and would love to know what songs get you motivated to get up and move.  Maybe a more extensive list will help inspire me (or others) to get up and move J

Sabrina Woolsey, Provider Relations Assistant