Christmas is around the corner!

Make your health and safety a priority this holiday by being mindful of what you and your loved ones eat.


In this Issue, Luby's Culinary Services offers healthy eating tips and a healthy recipe to enjoy this coming holiday.

5 HEALTHY EATING TIPS FOR THE HOLIDAYS


By Chantal Dybala, MS, RDN

Menu Development & Nutrition Manager

Luby's Culinary Services


PLAN AHEAD


When possible, get the menu to prepare what will make it to your plate. Think about the amounts you will consume. Ask to bring a dish that will help you stay within your goals. Visualize looking down at your plate, smiling as you see the smart choices you just made. Recognize how healthy can make you feel. Visualization is a powerful tool to utilize. It will help you feel in control and aid in your success. 

PORTIONING


One of the most important keys to healthy eating is filling your plate with lower-calorie, nutrient-dense foods. Foods like steamed green beans, roasted Brussels sprouts, and lean roasted meats, like turkey or chicken, are examples. You may then add smaller portions to your plate of the foods that are processed and higher in calories, like ones with cheesy/creamy sauces, heavy stuffings, and most desserts. 

BALANCE


Prepare for seasonal gatherings/luncheons/feasts by planning. Bring your dish, or ask what the menu is ahead of time. Do your best to eat healthfully and be mindful throughout the day. Eat slowly. 

MAKE SMALL ADJUSTMENTS



If you feel you can benefit from lower sodium and low-fat options, keep in mind different cooking techniques and ingredient substitutes. Steaming, broiling, and poaching are simple cooking techniques that can help reduce adding fats to your dishes. Adding herbs, lower sodium seasoning, and broths are a few tips to help cut back on sodium without reducing flavor.  

REFRESH


Drink water. Estimate to drink around 8-10 cups of water/per day. Water is an excellent conductor for detoxifying the body, as well as, keeping your hunger at bay. If you will drink alcohol, try having one drink with your meal. Sipping slowly and enjoying the beverage with the food. Alcohol contains a good bit of calories and adds up quickly. 

RECIPE

CRANBERRY ROTISSERIE CHICKEN


What a great way to celebrate this season than with a Cranberry Rotisserie Chicken. Enjoy this easy, delicious and healthy recipe from Luby's Culinary Services.

Ingredients:


1 Cup Cranberry Sauce

2 Tbsp White Wine

Orange Juice

1 Tsp Mustard Grey Poupon

1 Tsp Pepper Black Ground Table

4 Pound Chicken Breast Boneless Skinless

4 Tbsp Canola Olive Blend,

6 Tsp Seasoning Rotisserie Chicken


Directions:


Step 1

In a large mixing bowl, combine cranberry sauce, wine (white or Sherry), orange juice, Dijon, and pepper. Using a wire whip, whisk until the sauce is smooth and all ingredients are evenly combined. Set aside until ready to glaze.


Step 2

In a mixing bowl, drizzle olive oil over thawed 5oz chicken breasts and rub to coat evenly—season with Rotisserie Chicken seasoning and mix to coat. Lightly spray a preheated sauté pan with pan spray and sear chicken breasts for 1-2 minutes on each side until golden brown but still raw in the middle.


Step 3

Place chicken on a sheet pan sprayed with pan spray and place in a preheated 350F oven for 6-7 minutes or until chicken reaches about 150F and remove.


Step 4

Top each chicken breast with 1.5T of cranberry glaze and spread evenly on top. Return to oven and bake an additional 2 minutes or until chicken reaches 165F but no higher than 170F.


SERVING SIZE:

4oz chicken, plus 1 1/2 Tablespoons of cranberry glaze


Total calories per portion: 230

Total calories per 100 grams: 145

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