HealthLinks Upstate Jan/Feb 2020

www.UpstatePhysiciansSC.com | www.HealthLinksUpstate.com | 63 Ingredients: • ¼ cup olive oil • ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced • 1 teaspoon ground cumin • 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt • ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1½-inch pieces • 6 wooden skewers • 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered and separated into pieces • 12 cherry tomatoes • 12 fresh mushrooms Directions: 1. Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least two hours. 2. Soak wooden skewers in water for about 30 minutes before use. 3. Preheat an outdoor grill for medium-high heat; lightly oil the grate. 4. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes and mushrooms onto the skewers. 5. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides and the chicken is no longer pink in the center – about 10 minutes. Nutrition Facts Per serving: 290 calories; 13.1 g total fat; 86 mg cholesterol; 181 mg sodium. 9.3 g carbohydrates; 33.8 g protein Ingredients: • 2 tablespoons olive oil • 1 small onion, chopped • 1 clove garlic, minced • 2 small zucchini, cubed • 1 teaspoon tomato paste • 1 beefsteak tomato, cubed • 1 teaspoon herbes de provence, or more to taste • Salt and freshly ground black pepper to taste • 1 pinch white sugar • 1 tablespoon chopped fresh basil leaves, or to taste Directions: 1. Heat olive oil in a large skillet, and cook onion until soft and translucent – about five minutes. Add garlic and cook for 30 seconds. Add zucchini and cook until softened – about three minutes. Stir in tomato paste and tomato. Sea- son with herbes de provence, salt, black pepper and sugar. Stir in basil and serve. Ingredients: • 1 (6-ounce) tub sun-dried tomato pesto • 6 (6-inch) whole wheat pita breads • 2 roma (plum) tomatoes, chopped • 1 bunch spinach, rinsed and chopped • 4 fresh mushrooms, sliced • 1/2 cup crumbled feta cheese • 2 tablespoons grated Parmesan cheese • 3 tablespoons olive oil • Ground black pepper to taste Directions: 1. Preheat the oven to 350 degrees F (175 degrees C). 2. Spread tomato pesto onto one side of each pita bread and place them pesto-side up on a baking sheet. Top pitas with tomatoes, spinach, mushrooms, feta cheese and Parmesan cheese; drizzle with olive oil and season with pepper. 3. Bake in the preheated oven until pita breads are crisp – about 12 minutes. Cut pitas into quarters. GREEK ISLAND CHICKEN SHISH KEBABS EASY ZUCCHINI AND TOMATO SIDE DISH SPINACH AND FETA PITA BAKE Source: www.allrecipes.com Nutrition Facts Per serving: 172 calories; 13.9 g fat; 11.7 g carbohydrates; 2.7 g protein; 0 mg cholesterol; 118 mg sodium. Nutrition Facts Per serving: 350 calories; 17.1 g fat; 41.6 g carbohydrates; 11.6 g protein; 13 mg cholesterol; 587 mg sodium.