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In selected issues, Health will feature light and healthy recipes developed by the OHSU Knight Cardiovascular Institute. Enjoy the inspiration, and if there’s a type of cuisine you’d like us to feature, please feel free to contact us at firstname.lastname@example.org.
Chicken and Broccoli, Kashmiri-Style
Makes 6 servings
6 bone-in chicken thighs
1 large head of broccoli, trimmed into florets 2 inches long and 1 inch wide
2 tablespoons mustard oil (if not available, any other vegetable oil can be used except olive oil)
3 crushed cardamom pods
1-inch cinnamon stick, crushed
1 bay leaf, broken into 6 pieces
2 heaping teaspoons fennel powder
1 heaping teaspoon ground ginger
1 heaping teaspoon ground turmeric
½ teaspoon salt
½ teaspoon Kashmiri cayenne chili powder (if not available, mix ½ teaspoon regular chili powder with 1 teaspoon paprika)
Preheat oven to 350˚ F.
Coat a baking sheet with nonstick spray. Place chicken on the prepared baking sheet and bake for 20 minutes. Remove from oven. When chicken is cool enough to handle, remove and discard skin and trim away any fat. With a pointed knife, poke 4 to 5 holes in each chicken thigh; set aside.
Heat mustard oil over medium heat in a skillet or saucepan. When oil is hot, add cloves, peppercorn, cardamom, cinnamon, and bay leaf. Stir for 1 to 2 minutes, then reduce heat. Add fennel powder, ginger, turmeric, salt and chili powder, and stir for 2 minutes.
Add enough boiling water to the mixture to fill the pan 1 inch deep. Stir and raise heat back to medium to bring the mixture to a boil. Place chicken in the pan and cook for two minutes. Turn the chicken over, then add broccoli to the pan with the chicken. Reduce the heat and cover with a tight lid. Allow to cook for 10 minutes, then stir so that the broccoli is immersed in the liquid. Cook for another 15 minutes on low heat.
Nutrition information (per serving): 177 calories, 9 grams total fat (2 grams saturated fat, 5 grams monounsaturated fat, 2 grams polyunsaturated fat, 0 grams trans fat), 69 mg cholesterol, 290 mg sodium, 496 mg potassium, 8 grams total carbohydrate, 3 grams fiber, 2 grams sugar (0 grams added sugar), 16 grams protein
Recipe contributed by Sanjiv Kaul, M.D.
OHSU Knight Cardiovascular Institute
Fitness trackers: a partner in your everyday health
In general, fitness trackers like Fitbit, Garmin, Jawbone and smartphone applications are a way to realize and manage your true activities throughout the day. Some offer heart rate monitoring, which shows you how hard your body is working during different kinds of exercises. Fitness trackers can also help you track progression as you exercise: For example, if your goal is to increase how far you walk every day, or how much faster you are running as you train for a race, you can evaluate your progress from the data that the device provides.
If you’re using a fitness tracker with weight loss in mind, however, be mindful that many of them will overestimate the amount of calories burned. Also, while it’s a great thing to have all this information, don’t let it dictate your workout all the time, either: Exercise should be enjoyable, and if you find you are getting too deep into the data, or it’s not fun or is causing you to not exercise anymore, then consider taking a break from the device.
The nice thing about fitness trackers is that they don’t have to be expensive. Even something as simple as a $2 pedometer that you attach to your shoe can provide a surprising amount of data about how many steps we really take per day.
The positive data behind exercise is astonishing: It can boost mental health as well as prevent diabetes, obesity and cancer.
– Sean Robinson, M.D.
OHSU Family Medicine