Manchester Memorial Hospital | Healthy Connections | Winter 2016

4 / 4

Moroccan chicken with
tomatoes and honey
Makes 4 servings.
Ingredients
¼ teaspoon ground turmeric or saffron threads
2 tablespoons extra-virgin olive oil
1 large onion, finely chopped
2 medium skinless chicken breasts
with ribs (1½ pounds each), halved
2½ pounds ripe plum tomatoes, peeled, seeded and
chopped (see note)
1 teaspoon ground cinnamon
1 teaspoon ground ginger
3 tablespoons honey, preferably wildflower
1 teaspoon salt
4 cups cooked hot couscous
Directions
❯ ❯ If using saffron, place in small bowl and add 2 table-
spoons hot water. Let sit until saffron is dissolved—
about 20 minutes—before using.
❯ ❯ Heat oil in a large Dutch oven or deep pan over medium-
high heat. Sauté onion until golden—about 6minutes.
Remove with slotted spoon and transfer to plate.
❯ ❯ Add chicken and sauté, turning frequently, until
browned on all sides—about 8 minutes. Remove
chicken to plate and set aside.
❯ ❯ Add ½ cup water to pan, scraping bottomwith a
wooden spoon to loosen all browned bits. Add toma-
toes and cook until softened—about 8 minutes. Stir in
turmeric (or saffron), cinnamon, ginger, honey and salt
to taste. Return chicken and onion to pot. Cover tightly
and gently simmer until chicken is very tender—about
50 minutes. Serve ladled over hot couscous.
Note: 3 pounds (the equivalent of 48 ounces)
canned, peeled tomatoes, drained and chopped, may
be substituted.
Nutrition information
Amount per serving: 507 calories, 9g fat (1.5g satu-
rated fat), 72g carbohydrates, 35g protein, 6g dietary
fiber, 641mg sodium
Source: American Institute for Cancer Research
HEALTHY CONNECTIONS is published as a community service for the friends
and patrons of Manchester Memorial Hospital, 210 Marie Langdon Drive,
Manchester, KY 40962, (606) 598-5104, .
Erika Skula, MBA
Chief Executive Officer
Eric Lunde, MEd, MBA
Chief Operating Officer
Paul Merklin
Chief Financial Officer
Michael Stimson
Chief Nursing Officer
Hurriyat Ghayyur, MA
Editor
Information in HEALTHY CONNECTIONS comes from a wide range of medical experts. If you
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Nutrition
What Why How
Avocado It contains omega-3 fatty acids and plant sterols,
which can help lower cholesterol and triglycerides.
Dice it and add it to salads or smoothies.
Flaxseed (ground) They deliver omega-3s—as long as you eat them
ground, not whole.
Sprinkle them on your morning yogurt. Or add some to a
favorite casserole or muffin recipe.
Oatmeal This morning staple contains beta glucan, a soluble
fiber that helps rid the body of excess cholesterol.
Don’t love it for breakfast? Bake it into healthy snack bars.
Use it instead of breadcrumbs in your ground-turkey
meatloaf.
Olive oil It’s high in monounsaturated fatty acids, which help
lower LDL and raise HDL.
Drizzle it on salad, use it in baked goods instead of butter,
or make it your go-to oil for sautéing veggies.
Salmon (or other fatty
fish, such as herring,
lake trout, sardines
and tuna)
Its omega-3 fatty acids can help lower triglyceride
levels.
Eat two 3.5-ounce portions each week—baked, broiled
or grilled.
Walnuts They’re a good source of the polyunsaturated fat
that can help reduce blood cholesterol and lower the
body’s production of LDL. They’re also a vegetarian
source of omega-3s.
Snack on a small handful (about 14 halves). Or chop and
use them to top baked chicken or sautéed kale.
6 foods that add up to lower cholesterol
You probably already know this equation: Too much
LDL (the bad cholesterol) + not enough HDL (the good
cholesterol) + high triglycerides (another blood fat) =
potential trouble for your heart.
To change the equation in your favor, subtract foods
that are high in saturated fats. Next, add some foods
that can help balance cholesterol. Check the chart
below for what’s good, why it’s heart-healthy and how
to slip some into your diet.
Do you know your cholesterol levels?
If not, it may be time to get them tested.
Sources: Academy of Nutrition and Dietetics; American Heart Association
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