You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Cookbook focuses on quick and healthy dishes


This week, I took up a reader’s offer to be a taste-tester and put her to work. Heather Winnale of Eaton helped me prepare Mango Chicken Salad out of a cookbook of recipes described as simple, nutritious and flavorful.

The book: “The Ultimate Quick & Healthy Book: More than 400 Low-cal Recipes with 15 Grams of Fat or Less, Ready in 30 Minutes” by Better Homes & Gardens; 480 pages, $19.99. Published by Houghton Mifflin Harcourt, 2014.

What you get: More than 400 recipes cover breakfast to lunch to dinner to snacks to entertaining. The chapters are colored-coded and icons indicate which recipes are super fast, no-cook, vegetarian and heart healthy. There’s also a list of top 10 kitchen tips for healthy cooking as well as a list of pantry staples to keep on hand.

In their own words: “As a busy home cook, we know that you are most concerned with two things — the healthfulness of the food you feed your family and how fast you can get it on the table. … (this book) offers a solution to the hurry-up mealtime dilemma with more than 400 fast, fit and flavorful recipes that can be made in 30 minutes or less.

What we made:

MANGO CHICKEN SALAD (Page 208)

3 skinless, boneless chicken breast halves (12 to 16 ounces total)

2 limes

1 cup unsweetened coconut milk

1 tablespoon soy sauce

1/2 teaspoon crushed red pepper

1/2 cup flaked unsweetened coconut

2 mangos, seeded, peeled and chopped*

Lettuce leaves

1. Preheat oven to 350 degrees F. Cut chicken into bite-size pieces. Squeeze juice from 1 lime, set juice aside. Cut the remaining lime into wedges; set aside.

2. In a large saucepan, stir together the lime juice, the coconut milk, soy sauce and crushed red pepper. Add chicken. Bring to boiling, reduce heat. Cook, covered, for 12 to 15 minutes or until chicken is tender and no longer pink, stirring occasionally.

3. Meanwhile, spread coconut in a shallow baking pan. Bake, uncovered, for 4 to 5 minutes or until golden, stirring once.

4. Transfer chicken and cooking liquid to a large bowl. Add mangoes; toss to coat. Arrange lettuce leaves on serving plates; top with chicken mixture. Sprinkle with toasted coconut and serve with lime wedges.

* Jarred fresh mango can be substituted.

Our assessment:

Winnale is a single mom with 16- and 10-year-old sons. She’s also attending Sinclair Community College, where she’s studying business management and entrepreneurship. “I would like to own a small business some day,” she said.

Her dream is to own a coffee shop that offers live music.

Winnale prefers food that is unprocessed and natural. She grew up on a farm near West Alexandria, milking goats, which is “really good for your forearms,” she chuckled.

She has lots of experience in the kitchen as well as on the farm, and has plenty of cooking tips. Her favorite: for pork chops or round steak, add just a little honey and red wine vinegar, which Winnale says helps tenderize the meat.

As for the Mango Chicken Salad, we had no trouble following the directions, opting for jarred mangos instead of fresh. “This is absolutely delicious in my opinion,” Winnale said. “I really do like this meal with all that tropical flavor.”

We agreed that this recipe is great for lunch or a light dinner, but if you want a more substantial version, Winnale recommends serving the chicken mixture on top of brown or wild rice rather than lettuce. Also, if you don’t like mangos, pineapple would do nicely, she thought. We experimented a bit and added a handful of blueberries to our salads, along with a drizzling of locally produced honey. She’s going to try it at home and serve it to her kids.


Reader Comments ...


Next Up in

Woman claims Fitbit burned her arm after it ‘exploded’
Woman claims Fitbit burned her arm after it ‘exploded’

A Wisconsin woman said she suffered second-degree burns on her arm after her Fitbit tracker “exploded” while she read a book, ABC News reported. >> Read more trending news  Dina Mitchell said she had owned her Fitbit Flex 2 for about two weeks when the fitness tracking device allegedly caught fire on her arm Tuesday night...
What’s under your feet at the playground?
What’s under your feet at the playground?

The playground: a universal source of fun for children. It’s also a place to burn calories, make new friends and develop skills like how to judge risks and make decisions. A good playground challenges and engages children but is also designed to keep them safe. One of the best ways to lower the chances of serious injuries is to make sure there...
Nurse midwives help women beyond childbirth
Nurse midwives help women beyond childbirth

Stacy Hudepohl hopes to expand the perception that certified nurse midwives simply exist to help women through natural childbirth. “A midwife is very similar to a nurse practitioner in that we care for women throughout their entire lifespan,” said Ms. Hudepohl, a certified nurse midwife, who practices with the Center for Women’s Health...
Biking, blading and boarding? Protect yourself
Biking, blading and boarding? Protect yourself

With spring in full swing, you’re probably heading outside with your friends and family to spend time bicycling, in-line skating or skateboarding. But before you head outside, make sure you take a few safety precautions to avoid common problems that will land you in the ER. “Each year we see injuries associated with biking, in-line skating...
New ‘oldest person in world’ is 117, explains secret to longevity
New ‘oldest person in world’ is 117, explains secret to longevity

Violet Mosse-Brown of Jamaica is officially the oldest living person in the world, at 117 years of age. Mosse-Brown earned the title after the death of Emma Morano of Italy, who died earlier this week at 117 years, 137 days old. Mosse-Brown has a simple secret to her longevity. “Really and truly, when people ask what me eat and drink to live...
More Stories