Jones' recipe for Stuffed Chicken Breast Florentine represents one way to kick-start a meal without abandoning old favorites all together.
More than the spice of life, variety provides necessary balance to any diet, says Joe Prickitt, assistant director of the National Cancer Institute 5 A Day for Better Health program.
"There's a lot of science that's pointing to the necessity of eating a variety of fruits and vegetables for better health," Prickitt says.
Take antioxidants, for instance. Found in blueberries, black currants, plums and raisins, they can reduce the risk of cancer, heart disease and Alzheimer's.
So, when making a big Sunday breakfast, keep the power of fruits and veggies in mind.
"If you're going to have an omelet, if you're going to have pancakes or waffles," Prickitt says, "think of them as a delivery vehicle for fruits and vegetables."
Translation: Blueberry or banana pancakes or waffles, or eggs dressed up with peppers, tomatoes or mushrooms.
Chicken is at the center of another culinary concoction, this one from Washington County Technical High School culinary arts instructor Michael Toth.
During summer grill season, he enjoys setting aside traditional barbecue sauce for a jerk seasoning rub tempered by a fruit salsa combining mango, red pepper, cilantro and lime juice.
"The salsa cools that bite down," from the jerk seasoning, Toth says. "You get that flavor contrast."
Because of the diverse vegetables available during the summer, Jones says it's easy to stray from traditional menus without rocking taste buds too much.
Does a recipe call for green pepper? Sub in red or yellow instead. Stuff that chicken breast or steak. And if all that still keeps your mouth from watering anew, Jones returns to spinach, this time as a complement to a garden-variety salad.
"Another thing we do with spinach is add it to a normal tossed salad. It gives it some color and another dimension," he says. "Of course, if kids don't usually eat their spinach, they don't even know it's there."
Stuffed Chicken Breast Florentine
For chicken:
4 oz. boneless chicken breast
2 oz. fresh spinach
1 slice bacon
salt, to taste
white pepper, to taste
For glaze:
8 oz. can chicken broth
2 T. honey
salt, to taste
white pepper, to taste
Butterfly chicken breast, stuffing with spinach and bacon. Season to taste and bake in a 350-degree oven 35 to 45 minutes or until done.
While chicken is cooking, boil broth and honey in sauce pan, adding salt and white pepper as desired.
Pour glaze atop cooked chicken.
Serves 1.
- Recipe from Monty Jones, owner, Always Catering in Williamsport
Creamy Tomato-Pepper Pasta
1 small onion, chopped
2 T. garlic, minced
2 T. olive oil
1 large red bell pepper, chopped
3 cups fresh tomatoes, seeded and chopped
1/4 cup non-fat half-and-half
1/4 cup Parmesan cheese, grated
1/2 t. black pepper
1 lb. dry bowtie or penne pasta (red pasta, if you can find it), cooked and drained
Saut garlic and onion in oil on medium-low heat until onion is translucent, splashing in a few drops of water midway through cooking, if necessary, to prevent burning. Add bell pepper and saut until tender-crisp, about 2 minutes. Stir in tomato and bring to a simmer. Turn heat off, let mixture cool for a minute or two, and gradually stir in half-and-half. Add cheese and pepper, stir, and return heat to low. Cook until heated again, and serve over pasta.
Serves 4.
Nutritional analysis per serving: 567 calories, 19 g protein, 10 g fat, 2 g saturated fat, 4 mg cholesterol, 196 mg sodium, 7 g fiber
- From National Cancer Institute 5 A Day for Better Health Program
