Step Ahead Wellness Center Blog

Summer Cooking Takes a Heart-Healthy Turn

Posted by deborah neiman on Fri, Jun 12, 2015 @ 04:25 PM

summer Cooking Takes a  Heart-Healthy Turn: Grilled Chicken with Fresh Grape Glaze

summer cooking goes heart-healthySounds fancy? Most of the ingredients in this recipe are pantry staples, so all you need to do is pick up some chicken and fresh rosemary for this delicious, super easy summer recipe,” says Registered Dietitian-Nutritionist Sari Greaves. The finished glaze will have the consistency of bottled barbecue sauce. Natural sugars in the grapes caramelize on the chicken. The sweet glaze is also delightful on pork tenderloin medallions. At under 300 calories per serving, this recipe is skinny on the waistline.

The ways to consume grapes are endless - from red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! Grapes, grape juice and wine all contain antioxidants called polyphenols, including flavonoids and resveratrol. These antioxidants may help lower your risk for high cholesterol, high blood pressure, blood clots and heart disease. Each one-cup serving of grapes contains 62 calories, making them a healthy sweet snack or addition to your favorite recipe.

 Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance

Glaze:

  • 3 cups seedless red grapes
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon brown sugar
  • 1 teaspoon chopped fresh rosemary

Chicken:

  • 1 tablespoon olive oil
  • 6 chicken drumsticks (about 1 1/2 pounds), skinned
  • 6 chicken thighs (about 1 1/2 pounds), skinned
  • 2 teaspoons chopped fresh rosemary
  • 1 teaspoon freshly ground black pepper
  • 3/4 teaspoon salt
  • Cooking spray

Preparation

To prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons oil in a saucepan over medium heat. Add onion; cover and cook 10 minutes. Add garlic; cover and cook 3 minutes, stirring occasionally. Stir in pureed grapes, vinegar, soy sauce, sugar, and 1 teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick. Cool slightly. Place grape mixture in blender; process until smooth. Set aside.

Prepare grill.

To prepare chicken, brush 1 tablespoon oil over chicken; sprinkle with 2 teaspoons rosemary, pepper, and salt. Place chicken on grill rack coated with cooking spray; cover and grill 25 minutes or until done, turning and basting frequently with grape glaze. Garnish with rosemary leaves, if desired.

Makes 6 servings: (serving size: 1 thigh and 1 drumstick= 262 calories)

Recipe adapted form cookinglight.com

 

Sincerely,

Dr. Deborah Neiman MD

49 U.S. Highway 202
Far Hills, NJ  07931
908-470-2235
www.stepaheadwellnesscenter.com