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April 2018 UHC Wellness Newsletter



Feel free to submit recipes that you'd like posted on the website, either homemade or your faves to try at home!



Email CALINA if you'd like to see your recipe make the page!!



***Simple Turkey Chili

Prep Time: 15 min                                 Cook Time: 45 min



1 1/2 teaspoons olive oil                                    2 tablespoons chili powder

1 pound ground turkey                                      1/2 teaspoon paprika

1 onion, chopped                                              1/2 teaspoon dried oregano

2 cups water                                                    1/2 teaspoon ground cayenne pepper

1 can (28oz.) crushed tomatoes                         1/2 teaspoon ground cumin

1 can (16oz.) kidney beans                                1/2 teaspoon salt

1/2 teaspoon ground black pepper



Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.

Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.


***Chicken Parmesan

Prep Time: 25 min                                 Cook Time: 40 min



1/4 cup extra-virgin olive oil; plus 3 tablespoons                                  1 medium onion, chopped

2 garlic cloves, minced                                                                      4 skinless, boneless chicken breasts

2 bay leaves                                                                                     1/2 cup all-purpose flour

1/2 cup olives, pitted                                                                          2 large eggs, lightly beaten

1 cup dried bread crumbs                                                                   1 (8oz.) ball fresh buffalo mozzarella, drained

1 pound spaghetti pasta                                                                     1 tablespoon water

1/2 bunch fresh basil leaves                                                               fresh grated parmesan

2 cans (28oz.) whole peeled tomatoes, drained                                    Salt & black pepper to taste

pinch sugar




Coat a saute pan with olive oil and place over medium heat. When the oil gets hazy, add the onions, garlic, and bay leaves; cook and stir for 5 minutes until fragrant and soft. Add the olives and some hand-torn basil. Carefully add the tomatoes (nothing splashes like tomatoes), cook and stir until the liquid is cooked down and the sauce is thick, about 15 minutes; season with sugar, salt and pepper. Lower the heat, cover, and keep warm.

Preheat the oven to 450 degrees F.

Get the ingredients together for the chicken so you have a little assembly line. Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet, until they are about 1/2-inch thick. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, season with salt and pepper.

Heat 3 tablespoons of olive oil over medium-high flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.

Ladle the tomato-olive sauce over the chicken and sprinkle with mozzarella, Parmesan, and basil. Bake the Chicken Parmesan for 15 minutes or until the cheese is bubbly. Serve hot with spaghetti.