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An Apple A Day...

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With the leaves beginning to change and weather cooling down, inevitably we start seeing pumpkin flavored EVERYTHING and we know fall is here. However, October is a great month to buy fresh produce other than pumpkins such as apples. Orchards and markets across the nation are open now to provide consumers the opportunity to pick their very own apples or choose a favorite hand- picked variety- as well as providing some of our favorite sweet treats and cider. One of the most known sayings could even be “An apple a day keeps the doctor away!” because apples provide lots of nutrition and fiber that promotes colon health. The soluble fiber found in apples binds with fats during digestion, which can lower cholesterol levels and a slow the buildup of cholesterol-rich plaque in your arteries. Apples nutritional benefits can also improve gallstones, liver disorders, anemia, diabetes, rheumatism, eye disorders, a variety of cancers, and gout to name a few.

 

The following recipes are seasonally fresh, light, and bright! The kale, apple, and almond chicken salad contains other superfoods packed with antioxidants and lots of protein to stay full makes for a nutritional lunch or dinner.

 

Kale, Apple, and Almond Chicken Salad

 

1/4 cup olive oil

1 teaspoon grated lemon rind

3 tablespoons fresh lemon juice

2 teaspoons chopped fresh thyme

1 teaspoon Dijon mustard

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

12 ounces skinless, boneless chicken thighs

Cooking spray

6 cups baby kale

2 medium carrots, peeled and thinly sliced diagonally

2 celery stalks, thinly sliced

1 apple, halved and cut into 1/4-in.-thick slices

1/4 cup sliced almonds, toasted

 

Preparation

1. Combine oil, rind, juice, thyme, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl, stirring with a whisk. Place 2 tablespoons juice mixture in a large ziplock plastic bag; reserve remaining juice mixture. Add chicken to bag; seal bag. Let stand at room temperature 10 minutes, turning bag occasionally.

 

2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from marinade; discard marinade. Pat chicken dry. Sprinkle chicken with remaining 1/4 teaspoon salt. Add chicken to pan; cook 5 minutes on each side or until done. Place chicken on a cutting board; let stand 5 minutes. Cut across the grain into thin slices.

 

3. Combine kale, carrots, celery, and apple in large bowl. Add remaining juice mixture; toss to coat. Divide kale mixture evenly among 4 plates; top evenly with chicken. Sprinkle with almonds and remaining 1/4 teaspoon pepper.

 

Serves 4

Nutritional Information

Calories 318, Fat 20.6g (Sat. 3g, Mono. 12.9g, Poly. 3g), Protein 20g, Carbohydrate 14g, Fiber 4g, Cholesterol 81mg, Iron 2mg, Sodium 447mg, Calcium 159mg, Sugars 6g