Souper Bowl of Caring

Rev. Rae-Lynn Kingeter  will talk about family history as well the impact on both men and women.  Heart disease is the number 1 cause of death among women.  Learn how to recognize symptoms, how to treat it and how to prevent it in the first place.

Above all else, guard your heart, for everything you do flows from it. 

Proverbs 4:23

Understanding your personal risk factors of heart disease is critical for all women. With that information in hand, you can take the necessary actions to lead a heart healthy lifestyle and decrease risk. See a listing of some of the following risk factor; many are controllable.  

Asian Chicken Salad

2 cups cooked chicken, skin removed, cut into bite-sized pieces

4 cups cabbage, shredded

1 cup mushrooms, sliced

1 cup carrots, grated

2 tbsp cilantro, chopped

1 cucumber, thinly sliced

3 green onions, thinly sliced

1 mandarin orange or tangerine, divided into sections

1/2 cup nonfat Asian or Oriental-style salad dressing

Black pepper

Directions

1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber and dressing.  Toss well.
2. Top with green onions and tangerine sections.  Pepper to taste.

Recipe yields 4 servings

Per serving: 169.5 calories, 7.4gm total fat, 22mg cholesterol, 115.8mg sodium, 17.5gm carbohydrate, 4gm fiber, 10.7gm protein

Cilantro-Lime Tilapia with Spinach and Tomatoes1 (4oz) tilapia fillet 1 tsp olive oil Juice from half a lime Garlic/garlic powder (opt.) 1/2 tbsp chopped fresh cilantro 1/2 cup cooked spinach 1/4 cup chopped fresh tomatoes

Directions

1. Preheat broiler 
2. Brush tilapia with olive oil. Squeeze on lime juice, then sprinkle with (optional garlic powder) and cilantro.
3. Broil in oven 6 inches from heat, about 5-7 minutes, or until fish flakes easily with a fork.
4. While tilapia is broiling, place spinach in microwave safe dish. Toss with garlic powder/minced garlic (optional). Cook according to package directions. Keep covered and warm until fillet is done.
5. Spoon cooked spinach on a plate, place fish over spinach, top with chopped tomatoes.

Recipe yields 1 serving Per Serving: 186 calories, 6l8gm total fat, 55mg cholesterol, 126mg sodium, 8gm carbohydrate, 2.8gm fiber, 25.9gm protein 

Caesar Parmesan Chicken Stir Fry

1lb. boneless, skinless chicken breast , thinly sliced

1/2 cup Caesar vinaigrette dressing

1 2/3 cup frozen stir fry vegetables

2 Cup hot cooked brown rice

Directions

1. Cook rice per package instructions - set aside
2. Marinate chicken in 1/4 cup dressing for at least 10 minutes.  Remove chicken and discard marinade.
3. Spray skillet with cooking spray - place on high heat.  Add chicken and cook for about 3 minutes, or until chicken is no longer pink.
4. Add vegetables and remaining 1/4 cup dressing; continue cooking until vegetables are tender -  about 6 minutes.  Serve over cooked rice.

Recipe yields 6 servings

Per Serving: 193 calories, 6.5gm total fat, 1.1tm saturated fat, 39.2mg cholesterol, 345mg sodium, 17.2gm carbohydrate, 1.5gm fiber, 15.5gm protein

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