Healthy Recipe Thursday! Italian Chicken & Insight on Ingredients


Today’s recipe — well, more of a recipe idea — comes from friend and colleague Laura Lagano, MS, RD, CDN, an expert in using food as medicine, something she learned well in raising a child with developmental disorders. After a recent stay at her house, I can attest to her finesse with food and nutrition.  She knows how to enjoy food in a way that makes her, her family and her friends feel great.

Laura has a nutrition counseling practice — The Holistic Nutrition Group — in the metro New York/New Jersey area. She provides medical nutrition therapy both one-on-one and in group settings. Specialty areas range from attention deficit hyperactivity disorder (ADHD) to Alzheimer’s and from autism to irritable bowel syndrome (IBS).

She shared this recipe idea via Facebook chat as she was preparing it.  We’re pleased to add it to our cache of healthy recipes on A Weight Lifted.

Italian Chicken with Buttered Winter Squash & Roasted Vegetables

Sprinkle chicken with organic Italian seasoning* and brown in olive oil or butter* or a mix of the two.  Add white wine and cook until chicken is done.

Quarter winter squash of your choosing and bake in hot oven (about 375 degrees F); toss with butter and nutmeg and sea salt*.  If you want a sweeter taste, sprinkle with a little turbinado sugar*.

Slice various potatoes, turnips and onions, toss in olive oil and sea salt and roast at about 375 degrees F.  If they don’t brown, finish on broil for some crispies.

*Some insight into Laura’s recommendations re ingredients:

  • Organic Italian seasoning: She recommends organic versions of anything that is pulverized such as spices, herbs, coffee, nut butters, etc.  Why?  Because they aren’t peeled before pulverizing, making it harder to remove any pesticides that cling to the outsides.
  • Butter:  Butter tastes good (I told you she was into enjoying food).  Plus it contains butyric acid which is a valuable fatty acid for gut healing.
  • Turbinado sugar: Again, it tastes better.  It also contains more minerals than regular sugar.  Not a lot but every little bit helps.
  • Sea salt: Ditto turbinado sugar.

Do you regularly use special ingredients that enhance the taste and nutrition of your foods?  Do tell!

For more great real food recipes, check out this link.

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About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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