Hannibal Regional Blog

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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Chicken Fajitas

Meal planning saves time and encourages variety. What does meal planning include? It can be individualized to meet your needs and can look different for everyone. It could involve sitting down each Sunday and planning out the week’s menu and creating a grocery list based on your selection. It could be looking at your pantry, refrigerator and freezer and deciding what foods could be made into a meal for tonight’s dinner.

Chicken Fajitas is a recipe that can easily be adapted for what you have in your refrigerator and pantry. Chicken and tortillas are at the heart of the recipe, but the seasonings and beans can be omitted, dipping sauces can be altered, cheese and onion can be omitted. To make a recipe diabetic friendly, we are aiming for 45-60 grams of carbohydrate. The tasty recipe below meets that guideline.

Chicken Fajitas

Serves 4 (2 fajitas/serving)

Recipe adapted from: https://www.chowhound.com/recipes/basic-chicken-fajitas-29564

What You Need:

  • 1 lb boneless, skinless chicken breasts, thinly sliced
  • 1 ½ Tablespoon minced garlic
  • ½ teaspoon chili powder
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • 1 Tablespoon canola oil
  • 3 bell peppers (yellow, green, red), sliced
  • 1 yellow onion, sliced
  • 1 (15oz) can no-salt-added black beans, drained and rinsed
  • 1 cup Mexican cheese, shredded
  • ¼ cup guacamole
  • ½ cup salsa
  • ¼ cup light sour cream
  • 8 small Carb Balance or whole wheat tortillas

What You Do:

  1. In medium skillet, cook chicken, minced garlic, chili powder, coriander and cumin over medium high heat. Once thoroughly cooked, set chicken aside.
  2. With 1 Tbsp of canola oil, cook peppers and onion until slightly translucent.
  3. To each tortilla, add a scoop of chicken, black beans, pepper/onion mix, and top with 2 Tbsp shredded cheese.
  4. Place salsa, sour cream and guacamole in bowls for dipping, if desired.
Nutrition Facts Amount Per Serving
Total Calories 484 Calories
Protein 37 grams
Carbohydrate 45 grams
Dietary Fiber 12 grams
Total Fat 18 grams

 

Blog post provided by:
Megan Kemp, RDN, LD


Alert Day

The American Diabetes Association Alert Day is one day set aside each year to discuss type 2 diabetes, its prevalence, its seriousness and your risk of developing it.

Diabetes affect the whole body: your heart, nerves, eyes, kidneys. It is estimated that more than 539,600 adult Missourians had doctor-diagnosed diabetes in 2015. In Marion County, Missouri, 1 in 8 people have been diagnosed with diabetes. Every year these numbers increase.

Diabetes is common and chronic; however, it can be prevented and it is manageable. Knowing your risk of developing diabetes is the first step to prevention, and nutrition education is an important component of managing diagnosed diabetes and even in preventing it. Take the survey at the link below to find out your risk:

http://www.diabetes.org/are-you-at-risk/diabetes-risk-test/?loc=alertday 

At Hannibal Regional, Marie Niemeyer, RDN, LD, CDE and Megan Kemp, RDN, LD offer nutrition services for a variety of health conditions. They are available for one-on-one nutrition counseling, whether you are interested in weight loss, needing to follow a specific diet, or have any general nutrition questions or concerns. Despite the name, outpatient nutrition services of the Diabetes Center are not limited to only diabetes but rather include a variety of other health conditions from heart disease to gastrointestinal disorders.

Hannibal Regional Diabetes Center has a recognized diabetes program through the American Diabetes Association. The outpatient dietitians offer group diabetic education classes, one-on-one diabetes consultations and a monthly diabetic support group, scheduled the first Wednesday of each month at 3:00 p.m.

The Hannibal Regional Diabetes Center is open Monday through Friday 8:00 a.m. to 4:30 p.m.

Interested in nutrition counseling? Talk to your primary care physician to have a referral sent to the center via fax at 573-629-3381. Once a referral has been placed, a dietitian will be in contact with you to set up the appointment as soon as possible.

Marie and Megan can also be reached by phone at 573-629-3382 or by email at marie.niemeyer@hrhonline.org or megan.kemp@hrhonline.org.  


Tailoring Your Recipes

If you look at the USDA’s MyPlate, it gives general guidelines of how to eat healthy. Half of your 9” dinner plate should be fruits or vegetables, while the other half should be a combination of grains and proteins (preferably ¼ each). Korean Beef Bowls is one of my favorite diabetic friendly recipes and one that I had to tailor a bit to fit into these healthier eating guidelines.

Do you have a favorite recipe? Does it have vegetables as a side? Salad Kits and frozen mixed vegetables make quick and convenient side dishes. With little prep or extra work on your part, you can add nutritional value to your dinner. Does your recipe call for lots of pasta? Replace some of it with non-starchy veggies like spaghetti squash or zucchini. This can help encourage vegetable intake among picky eaters. Do you typically cook with a big helping of butter? Try using an olive or canola oil spray. It cuts down on quantity of fat used and also replaces the saturated (unhealthy fats) with unsaturated fats (heart healthy fats). Creating a well-balanced meal from your favorite recipes can be fun!

Korean Beef Bowls

Recipe adapted from: The Recipe Critic blog
Serves: 4

What You Need:

  • 1 lb lean ground beef
  • 1 Tbsp minced garlic
  • ¼ cup packed light brown sugar
  • ¼ cup reduced-sodium soy sauce
  • ¼ tsp ground ginger
  • ¼ tsp crushed red pepper flakes
  • ¼ tsp black pepper
  • 2 cups cooked brown rice
  • ¼ cup sliced green onions
  • 16 oz frozen stir fry vegetable blend

What You Do:

  • In a large skillet, cook the ground beef and garlic over medium heat until no longer pink.
  • Add brown sugar, soy sauce, ginger, red pepper flakes and pepper to the skillet.
  • Let simmer for 2 minutes.
  • Meanwhile cook frozen vegetables and rice according to package directions.
  • Serve your beef mixture over hot rice and garnish with green onions. Enjoy with a side of stir fry vegetables!
Nutrition Facts Amount Per Portion
Total Calories 374 Calories
Protein 28 grams
Carbohydrate 42 grams
Dietary Fiber 5 grams
Total Fat 10 grams
Saturated Fat 4 grams

 


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