February is American Heart Month

    February is American Heart Month

    By Jacqueline Gomes, RD, MBA

    February is American heart month! It’s a great time to support strides to end heart disease and advocate for early prevention, detection and treatment.

    Optimal hearth health starts with a healthy diet rich in fruits, vegetables, lean protein and whole grains.

    • Whole grains such as whole wheat, oats, quinoa, brown rice & corn provide B-vitamins and fiber.
    • The American Heart association reminds us to consume fish like Cod and Salmon at least twice a week.
    • For meats, choose lean and skinless cuts like turkey and chicken breast.
    • And don’t forget about healthier cooking methods like baking, broiling, roasting, grilling or sautéing.
    • Lycopene, an antioxidant found in tomato products like Red Pack Tomatoes is linked to a reduced risk of heart disease.

    Chicken is the most consumed animal protein in the U.S. and for good reason, it’s a stellar source of lean protein and there’s no limit to the preparation methods.

    Today we’re preparing a Mediterranean chicken dish that’s rich in heart healthy lycopene, monounsaturated fats and lean protein. So, let’s get started!

    One Pan Mediterranean Chicken

    Mediterranean Tomato Chicken

    Prep: 15 minutes

    Bake: 20 minutes

    Makes: 6 servings

    Ingredients:

    • 3 pounds skinless, bone-in chicken thighs
    • Salt & pepper
    • 1 tablespoon cumin
    • 2 teaspoons Italian seasoning
    • 6 clove of garlic
    • 1 handful parsley
    • 1 tbsp Olive oil
    • 1 small onion, chopped, about 1 cup
    • 2 tablespoons olive oil
    • 2 bay leaves
    • 1 (28 ounce) can Red Pack® dice tomatoes
    • 1 cup pitted Kalamata olives, sliced
    • 1 cup quartered artichoke hearts

    Directions:

    1. Preheat oven to 450 degrees F.
    2. Place chicken thighs in a large roasting pan. Season with salt, pepper, cumin and Italian seasoning. Drizzle with olive oil.
    3. Place garlic and parsley in a mini-food processor and process until minced. Can also mince with a knife. Massage garlic mixture into chicken.
    4. Top with chopped onion. Roast for 15 minutes.
    5. After 15 minutes, add in diced tomatoes and bay leaf. Continue to bake for another 15 minutes.
    6. Top with sliced calamata olives and artichoke hearts. If desired, serve with rice, potatoes or quinoa.

    Recipe: Jacqueline Gomes, RDN, MBA