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Pinning for Your Plate


From the desk of Kristen M. Reynolds, PT, DPT, PMA®-CPT…

Did you know that March is National Nutrition Month? The Academy of Nutrition and Dietetics sponsors this annual nutrition information and education campaign and has dedicated 2012 as the year to “Get Your Plate in Shape.” If you managed to miss the memo, then don’t fret. Odds are you will answer “yes” to my next question:
Have you heard of Pinterest? Pinterest, a virtual pinboard that allows users to organize and share theme-based image collections, has become one of the top 10 social media platforms. I like to describe it as “the best magazine you have ever read” because you can follow users or categories of interest to you, scan photos, then click an image of interest and it will link the product/idea back the the website or blog that it came from. Since August 2011, it has become one of my favorite place to find new, healthy and easy recipes!
In the spirit of getting my plate in shape, I plan or “repin” a new healthy recipe everyday for the month of March. You will be able to find these on http://pinterest.com/kpilatesrehab/, but I wanted to begin by sharing one of my new favorite go-to meals repinned from the kitchen of Cookin Canuck. Although blogger Dara is most likely not a Bruins fan, she is onto something with this recipe and Bostonians should embrace this meal with open arms on a day with a chill in the air.
This “Hearty Chicken Stew with Butternut Squash & Quinoa” provides your belly with protein, fiber, as well as Vitamins A and C. The meal is low in fat, but loaded with flavor. Personally, I am not a fan of olives, so I substituted them with roasted red peppers.
Yields 6 servings

Ingredients

  • 1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
  • 3 1/2 cups chicken broth
  • 1 1/2 lb. boneless, skinless chicken thighs
  • 1 tbsp olive oil
  • 1 medium yellow onion, finely chopped
  • 1/2 tsp kosher salt
  • 4 cloves garlic, minced
  • 1 1/2 tsp dried oregano
  • 1 can (14 oz) petite diced tomatoes
  • 2/3 cup uncooked quinoa
  • 3/4 cup pitted and quartered kalamata olives
  • Freshly ground black pepper, to taste
  • 1/4 cup minced fresh flat-leaf parsley

Instructions

  1. Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
  2. Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
  3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
  4. Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
  5. Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
  6. Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
  7. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
  8. Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
  9. To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
  10. Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
  11. Shred the chicken with your fingers or a fork.
  12. Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
  13. Stir in parsley and serve.
And of course the added bonus from a stew- if you make it ahead it tastes even better! However Dara notes that you may need to add a little more chicken broth before serving because the quinoa will expand as it sits.
Bon appétit!
Kristen Reynolds, DPT, PMA®-CPT
Doctor of Physical Therapy
PMA® Certified Pilates Teacher

Kristen Reynolds earned her Bachelor of Science degree in Kinesiology with a concentration in Exercise Science from James Madison University in 2006 and a Doctorate in Physical Therapy from the MGH Institute of Health Professions in 2009.

While practicing in orthopedics and sports medicine, a mentor introduced her to the Pilates Method and she has since pursued comprehensive certification to compliment her clinical interests. She is certified by the Pilates Method Alliance, the only professional certification in the field, as well as an active member of American Physical Therapy Association (APTA) and APTA Sports Physical Therapy Section.

Always interested in sports and fitness, she is a former dancer, YMCA and Junior Olympic gymnast, coach, and ACE personal trainer. Integrating the Pilates principles and repertoire into her physical therapy practice has produced successful rehabilitation outcomes for a wide variety of patients, including adolescents, elite athletes and dancers, and individuals with chronic orthopedic conditions. Kristen utilizes this alternative therapeutic approach to improve muscle performance and joint mobility, correct posture and alignment, enhance body awareness, and create an evenly conditioned body that is more resilient to extremity and spinal injury. She greatly enjoys designing programs to target personal goals, educating clients to incorporate Pilates into their daily activities, and teaching small group Ballet Barre and Mat classes.

 

~ by admin on March 9, 2012.

Nutritional Counseling, Pilates

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