Chicken Quinoa Parmesan Casserole!

Make Family Dinner a Priority!

          According to the Familydinnerproject.org, studies have shown that families who participate in family dinner have on average better academic performance, higher self-esteem, lower risk of substance abuse, lower risk of depression, and lower rates of obesity. Click here to read article! Try making this easy casserole for your family and all gather around the table to enjoy it!

          A lot of people love italian food, however it is often loaded with carbohydrates and lots of calories. This casserole uses quinoa instead of pasta to make a healthier, lower calorie dish. Your family can enjoy a second helping without doubling their calorie intake for the day! Make a healthy choice for your entire family!

Chicken Quinoa Parmesan Casserole! 

Ingredients: 
1 cup uncooked quinoa (I used multi colored, but you can use any color!)
1 lb Boneless Chicken Breast
1 cup Mozzarella Cheese
1/4 cup Parmesan Cheese
1 Medium Sweet Onion
1 T Olive Oil
2 T Balsamic Vinegar
15 oz canned Diced Tomatoes 
15 oz canned Tomato Sauce
1/2 T Basil
1/2 T Oregano
3 or more garlic gloves
Any other herbs or spice you desire

Note: When buying canned products look for the "No Salt Added" label for a healthier choice!

Instructions:
Step #1: Set oven to 375 degrees and grease a 9 by 13 glass baking dish and set aside.
Step #2:  Cook boneless chicken breast (grill, boil or bake).
Step #3: Follow directions on quinoa package to cook quinoa. Suggestion: Try using a rice cooker to cook quinoa for a hassle free time!

Step #4: Mince garlic and chop sweet onion. 

Step #5: In a large skillet over medium heat, cook olive oil and sweet onion until onion has become see-through. 

Step #6: Next, add garlic and balsamic vinegar to skillet. Cook mixture until the balsamic vinegar has been absorbed by the onion (see photo below). 

Step #7: Now, add in diced tomatoes, tomato sauce, basil and oregano (You can try adding any other herbs and spices you might like as well!)

Step #8: Combine chicken, quinoa and sauce in large bowl and mix together thoroughly.

Step #9: Put half of the mixture in the greased 9 by 13 pan and top with half the Mozzarella cheese.

Step #10: Then, put the rest of the mixture on top of the cheese, creating a second layer. Put the rest of the Mozzarella cheese, as well as the Parmesan cheese on top of the casserole. (You can put any type of cheese you prefer into the casserole) 

Step #11: Cover glass pan with tin foil and place in oven for 15 minutes. After 15 minutes, remove tin foil and bake for another 10 minutes to allow cheese on top to melt. 

Step #12: Remove glass pan from oven once the cheese has melted and the sauce in boiling around the edges.

 Step #13: Finally, serve the casserole! I suggest pairing the casserole with a salad! 

Thank you for reading Hatching Healthy Habits!

-Claire Trotter (aka ALHWC Summer Intern)

Cinnamon Apple Oatmeal Breakfast Bake!

          Why is breakfast so important?

           It is easy to sleep in and not take the extra time to eat breakfast in the morning. You have probably heard someone say that "breakfast is the most important meal of the day", but it is also so easy to skip. Is breakfast the most important meal of the day? Well according to an article on everdayhealth.com a Registered Dietician says, "without eating breakfast, you're more vulnerable to cravings and less likely to make healthy choices in the morning and throughout the day." The article also talks about a study that found that people who do not eat breakfast are more likely to be overweight. Click here to read article!

          Making breakfast a habit, will lead to having more energy throughout the day and making healthier decisions. Try this tasty and easy oatmeal breakfast bake. You can make it in a muffin pan as well, so you can grab and go! The oatmeal is packed with fiber, which helps you feel full longer. Happy cooking!

Cinnamon Apple Oatmeal Breakfast Bake!

Ingredients: 
2 cups Old Fashioned oats
1/3 cup pecan halves
1/3 cup raisins
1/2 t cinnamon
1/4 t nutmeg
1/3 cup honey
2 cups milk
1 1/2 t baking powder
3 eggs
1/2 t pure vanilla extract 
1 granny smith apple

Instructions: 
Step#1: Set oven to 325 degrees. Grease an 8 by 8 glass pan and set aside.
Step #2: Soak raisins in hot water for about 5 minutes. 

Step #3: Whisk together honey, milk, eggs, cinnamon, nutmeg and vanilla.

Step#4: Add oats and baking powder to mixture.

Step#5: Chop pecan halves in half and chop apple into chunks. Also, remove raisins from water.

Step #6: Add raisins and chopped pecans and apple into mixture.

Step #7: Pour mixture into 8 by 8 glass pan and place in oven for 1 hour.

Step #8: Remove the breakfast bake from oven, the oats on top should be golden brown. Finally, serve the breakfast bake. The taste reminds me of apple pie! You can refrigerate the leftovers and eat again, reheated or cold!

I hope you make breakfast a new habit and thank you for reading my blog!

-Claire Trotter (aka Summer Intern) 

Clean Chocolate Chip Cookies!

Don't Deprive Yourself, Eat in Moderation!

            According to an article on healthmeup.com a psychologist claims, “the key… is to eat everything you like but to eat in moderation”. The psychologist continues to say “when you try to keep away from something you like, a tension builds inside and this makes people go for an impulsive uncontrollable binge." A dietician in the same article says, “everyone deserves a treat once in a while, so save the fried foods, sweets and desserts for special occasions!” Click here to read the article.

           This cookie recipe is a healthy take on a favorite comfort food. You don’t have to feel guilty splurging on this low calorie and nutritious dessert!

Clean Chocolate Chip Cookies!

Ingredients:

2 cups Old Fashioned oats

1 medium sized banana

¼ cup honey

¼ cup unsweetened apple sauce

½ cup dark chocolate chips 

1 tsp pure vanilla extract

½  tsp cinnamon, ground

¼ tsp nutmeg, ground
2 tsp baking  powder

Note: I used the Ghirardelli 60% Cacao Bittersweet Chocolate Baking Chips in my cookies. Click here to read about the health benefits of dark chocolate!

Instructions: 
Step #1: Preheat oven to 375 degrees. Then, line a cookie sheet with parchment paper and set aside.

Step #2: Grind Old Fashioned oats into flour like consistency using food processor.

Step #3: Mash banana using food processor.

Step #4: Whip together banana, honey, apple sauce, vanilla, cinnamon and nutmeg until one consistency. Then add ground oats and baking powder to form cookie dough. 

Step #5: Next add the dark chocolate chips to the dough mixture and then place spoonfuls of dough onto lined cookie sheet. Dough should make about 18 cookies!

Step #6: Place cookie sheet in oven for about 10 minutes. Cookies should be slightly browned before removing. Cookies will not become crispy, but instead will be warm and gooey! 

Step #7: Finally eat the cookies! I suggest pairing the cookies with some frozen yogurt for a healthier alternative to ice cream. My favorite brand is Stonyfield, you can find it in pints at the local grocery store!

Nutrition Facts:

Click here to get started on making your own Nutrition Facts labels for homemade recipes. This is a great way to stay aware of what type of nutrients you are consuming everyday!

Eat everything you love in moderation and thanks for reading Hatching Healthy Habits!

-Claire Trotter (aka ALHWC Summer Intern)

Greek Yogurt Chicken Salad!

The Health Benefits of Greek Yogurt!

          According to an article on USnews.com Greek Yogurt sales have increased by over 50% since 2012, currently reaching $1.6 billion. The main difference between Greek yogurt and regular yogurt is the whey has been strained out of the Greek yogurt, making it thicker, creamier and more nutrient dense. According to the USnews.com article Greek Yogurt helps with digestive health, blood pressure, weight management, bone health and lactose intolerance. Click here to read article! 

          Greek Yogurt can be a great substitute while cooking and preparing food for many unhealthy ingredients. You can substitute Greek Yogurt for mayonnaise, sour cream, butter and more. Click here to find conversions! 

          In this chicken salad recipe, I substitute what is normally mayonnaise for the healthier choice of plain Greek yogurt. You might be timid to try such a conversion, but I promise it tastes just as good! You might worry that the chicken will have a bitter taste from the Greek Yogurt, but I assure you it does not. Try it and see for yourself!

Greek Yogurt Chicken Salad

Ingredients:

1 1/3 cup Plain Greek Yogurt

4 T Honey Mustard

1/2 T Rosemary

1/2 T Dill Weed

1/3 T Basal

2 lbs Chicken Tenders

2 Celery Stalks, chopped

1/2 cup pecans halves, chopped

2 cups red grapes, sliced in half

Step#1: In large sauce pan, boil chicken tenders for roughly 10 minutes, or until down. 

Step #2: While boiling chicken tenders, chop celery, pecans and grapes. 

Step #3: After chicken in cooked, use a food processor to shred chicken. Make sure to cut each chicken tender into chunks before placing them in the food processor.

Step #4: Combine chicken, Greek yogurt, mustard, rosemary, basal and dill weed.

 

Step #5: Next, add in celery, grapes and pecans to salad. 

Step #6: Finally, serve the chicken salad. I suggest pairing it with whole wheat crackers or a whole wheat bun and fresh fruits and veggies.

Healthy Choice: Choose whole wheat grains oppose to enriched grains for more fiber, to help you feel full longer!

Thanks for reading my blog and please come back soon for more healthy habits!

- Claire Trotter (aka Summer Intern) 

Healthy Turkey Quinoa Chili!

What is the deal with Quinoa?

          Quinoa has become a health food craze. The question is, why are so many people starting to consume this grain? According to Forbes.com quinoa is rich in protein, contains almost double the fiber as other grains and contains iron. Click here to read article! Clearly quinoa has some extraordinary health benefits. Here is a chili recipe to try using quinoa! You can make it with or without the ground turkey. Without the turkey, the chili becomes a great vegetarian option because it continues to include complete proteins!

Healthy Turkey Quinoa Chili

Ingredients:  

1 lb. of ground turkey (97%- 99% lean)

1/2 cup quinoa, rinsed

1 cup water

1 tablespoon olive oil

1 small onion, chopped

3 cloves garlic, minced

1 jalapeno pepper, diced

1 large carrot, peeled and chopped

2 celery stalks, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

1 medium zucchini, chopped

15 oz black beans, drained and rinsed

15 oz can red kidney beans, drained and rinsed

30 oz cans diced tomatoes

24 oz can tomato sauce

3 tablespoons chili powder or to taste

1 tablespoon ground cumin

Note: When shopping for canned foods take time to read the label! High amounts of sodium are used in canned foods as preservatives. Choose the can that says "no sodium added" or have low sodium content on the nutrition label. Sodium contributes to high blood pressure and other coronary diseases.

Step #1: Follow directions on Quinoa package to cook the quinoa, then set aside.

Step# 2: Brown ground turkey in skillet over stove and set aside.

Step #3: In a large sauce pan heat olive oil and onion over high heat. Cook until onion becomes translucent and slightly browned.

Step #4: Add garlic, jalapeño, carrot, celery, pepper and zucchini to sauce pan. Cook until vegetables are tender, about 10 plus minutes.

Step #5: Add black beans, kidney beans, diced tomatoes and tomato sauce to sauce pan. Then, stir in cooked quinoa and browned turkey

Step #6: Add chili powder and cumin to sauce pan. Let chili simmer on low for 30 or more minutes.

Step #9: Finally, serve chili with guacamole, cheese and chips. I also suggest serving on top of an all beef hot dog, to make a healthier twist on a chili dog!

Thanks for reading my blog ALHWC community!

-Claire Trotter (aka Summer Intern)