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Building Strong-Bones
Strong-Bones with Food Remedies
Build Strong-Bones
This is one of our absolute favorite recipes.
Who doesn't love chicken and Marilyn and I can’t get enough broccoli.
If you need more reasons to dig in, one serving provides your bones with more than a third of your daily calcium requirements; more than 20 percent each of daily requirements of magnesium, folic acid, and potassium; plus, the entire day's worth of vitamin K.
Great taste and all-star nutrition.
This one’s a home run!
Super Healthy ~ Chicken Parmesan with Broccoli Florets
Ingredients;
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 bay leaf
• 1 can (28 ounces) no-salted-added diced tomatoes
• 1/4 cup fresh basil leaves, torn, plus 1 whole sprig
• Sea Salt
• Fresh ground black pepper
• 1 large bunch broccoli, cut into florets
• 1/4 cup all-purpose flour
• 2 egg whites
• 1 cup whole wheat bread crumbs
• 1/4 teaspoon dried oregano • 1/4 teaspoon dried rosemary
• 3 tablespoons grated Parmesan cheese
• 4 large skinless chicken cutlets (6 ounces each), pounded very thin
• Nonstick cooking spray
• 1 cup grated reduced-fat mozzarella cheese
Strong-Bones & the Preparation Method;
1. Coat a large skillet with nonstick cooking spray.
Place over medium heat and add the olive oil.
When the oil is hot, add the onion, two-thirds of the garlic, and bay leaf.
Cook, stirring, for 6 to 7 minutes, until the onion begins to soften and become translucent.
Reduce the heat to medium and add the tomatoes and sprig of basil.
Cook, stirring occasionally, until the sauce starts to thicken, about 10 minutes.
Season with salt and pepper.
Cover and simmer on low heat while you prepare the broccoli and chicken.
2. Preheat the oven to 450°F.
Cover a large baking sheet with aluminum foil or parchment paper.
Sprinkle the remaining garlic over the broccoli, and season with salt and pepper.
Wrap the broccoli florets tightly in aluminum foil.
Set aside.
3. Place the flour on a piece of waxed paper or aluminum foil.
In a shallow bowl, beat the egg whites.
On another piece of waxed paper or aluminum foil, mix the bread crumbs with the oregano, rosemary, 2 tablespoons Parmesan, and season with a pinch of sea salt and fresh pepper.
4. Sprinkle both sides of the chicken cutlets with the salt and pepper.
Lightly dredge the cutlets in the flour, then dip in the egg whites, shaking off any excess egg, then dredge in the bread crumb mixture.
Coat both sides of each cutlet with nonstick cooking spray and place on the prepared baking sheet.
5. Bake the chicken and foil packet of broccoli until the cutlets are golden and the broccoli is tender, 8 to 10 minutes.
Remove the broccoli and chicken from the oven.
6. Preheat the broiler.
Sprinkle the cutlet with the mozzarella and remaining 1 tablespoon Parmesan.
Place under the broiler for 1 to 2 minutes, until the cheese is golden.
(Watch carefully, as they can burn easily!)
Transfer the chicken and broccoli florets to a platter.
Remove the bay leaf from the tomato sauce and ladle the sauce around the chicken.
Sprinkle with the torn basil and serve this recipe for strong-bones immediately.
PER SERVING
569 calories, 59 g protein, 41 g carbohydrate, 16 g fat (4 g saturated), 111 mg cholesterol, 670 mg sodium
Super-nutrients
• Vitamin-C is essential for the health of collagen and other connective tissue, including the connective tissue in bones. In other words ... strong-bones.
Without enough vitamin-C, bone density loss accelerates.
Some studies have shown that eating lots of foods high in vitamin-C increases bone mineral density and results in fewer fractures.
People who suffer from fractures tend to have low vitamin-K levels ... and those who have high blood levels of vitamin-K also tend to have high bone density.
Again ... strong-bones.
In studies of people with vitamin-K deficiencies, those who took vitamin-K supplements had less bone loss and fewer fractures.
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