(music) Hi – I’m Jackie Hesse, Executive Chef with Food and Nutrition Services at Rutland Regional Medical Center. We are pleased to bring you our program, Rutland Regional Medical Center presents, “Window on Wellness.” Our show will explore opportunities on how you can integrate healthy wellness into your daily lives. Local healthcare experts from Rutland Regional will be joining me to help me prepare delicious and nutritious meals, plus share valuable information and resources. Our guest on the show today is Jackie Becker, Nurse Practitioner and Manager of Employee Wellness Center at Rutland Regional. We will be discussing how you can make healthy low fat items taste as delicious as the full fat, full calorie version. We will be right back with our show after this message from Rutland Regional Medical Center. I’m Tom Huebner, President of Rutland Regional Medical Center. Rutland Regional Medical Center is the largest community hospital in Vermont. We started back in 1896. We had 16 beds, eight physicians, one nurse. This past year, we took care of nearly a quarter of a million patients, and we have 1600 staff and 258 doctors. We are here to serve our community in every new way that is possible, with this promise to you – we listen, we respect, we care, always. (Jackie Hesse) So our first recipe today that we’re going to be making is a creamed cauliflower. It’s a great swap out for mashed potatoes, so we’re going to go ahead and get that started. Do you eat cauliflower at home? (Jacki Becker) I love cauliflower. (Hesse) It’s such a healthy versatile vegetable. What’s so great about it is that it really can be used in so many different ways. Have you seen kind of some of the recipes out there today that have a cauliflower pizza crust? (Becker) Yes. (Hesse) You can do a curry, so many different options. So what we’re going to do is just start to break down our cauliflower. We’re going to start with 4 cups of cauliflower in a small saucepan with two cups of water and then into that I’m going to be adding a cup of skim milk and a cup of 1% milk. So the cauliflower doesn’t need to be chopped too small. We’re going to let the heat do most of the work for us. Jacki, while I’m working on this, would you mind starting on our Brussels sprouts? (Becker) Okay. (Hesse) The other dish will be working on to go with our crispy Southern Fried Chicken that will be working on today – a much healthier version of the full fat version – is a roasted Brussels sprout, which is going to have some delicious toasted pecans and oven roasted red onion. So I’m going to just keep going here with our cauliflower. So I got about four cups. It doesn’t need to be very exact but you’ll see once we get all of our liquid in here. You just want the cauliflower to just about be covered. So we’ll do our 1 cup of skim milk, and you’ll see Jacki is cutting our Brussel sprouts right in half and just taking off the root. (Becker) You said these leaves nice to use. (Hesse) The leaves are so delicious. You’ll see a little bit later once they go in the oven. The leaves will get really toasty and brown and almost kind of a little bit of a crunch to them. So we’ll have kind of a bunch of different textures going on with this dish. So we have our cauliflower in our pot here. We’re going to want this to be about a medium high heat just to get the temperature up and then once we do we’ll kick our heat back down just a little bit. I’m going to do about a quarter teaspoon of salt in here to start and then I’m going to work on getting our red onions ready for our Brussel sprouts. I’ll save that for later. (Becker) Okay, your Brussels are ready. (Hesse) Perfect, thank you. So I’m going to slice up the red onions. We need two red onions sliced. These are nice small red onions. Some of the red onions we’ve been getting at the hospital are huge. (Becker) The Brussel sprouts are beautiful, too. (Hesse) The Brussel sprouts are so nice. So what are some of the things that you’re working on in the Wellness Center at the hospital right now in terms of some wellness initiatives? (Becker) You know we’re trying to tie everything together. Nutrition is a big thing, and with it being Nutrition Month like you know, speaking about that. (Hesse) Right, March is Nutrition Month. (Becker) Yeah and we have a variety of things going on. We have yoga classes and zumba for employees. We’re doing a mindfulness piece, and there’s always exercise initiatives ongoing. We’re really trying to incorporate just like you’re talking about making it easy and making it part of people’s lifestyles. (Hesse) Absolutely. That’s what I like so much about these three recipes is they’re very, very easy. If you’re coming home from work and you need to get a meal together, these are going to come together really, really quickly and have a lot of versatility as I was saying with a cauliflower. So I’m going to just take a half sheet pan here and do a little bit of olive oil on these onions and get those into the oven so that they can start getting roasted. Once we get a little bit of color on the onions and they start to soften, we will get the Brussels sprouts in the pan, as well. If you would like to do the pecans, we have a quarter cup of pecans that Jacki’s going to toss in, as well as two tablespoons of olive oil and a little bit of salt and pepper here on the onions. So you can get those roasted. And I’ll add just a little bit of oil here as well. We’ll just toss the onions together. These onions are going to be going into a 400 degree oven. So while those start roasting, we’re going to work on our chicken. So the chicken that we’re working on today, as I said, is a southern crispy chicken that has all the flavor minus all the calories that are associated with typical fried chicken. So the chicken that we’re doing has a marinade that is comprised of a low-fat yogurt, paprika, cayenne, dried thyme, and salt and pepper. The marinade really works best if you put it together the night before and let it sit in the refrigerator. I have some chicken that I’ve already marinated, but I’m going to show you how to put the marinade together. It’s very, very easy. it’s one cup, as I said, of the low-fat, plain yogurt. You don’t want to do vanilla – that wouldn’t taste so good. One cup of yogurt. It is a teaspoon of dried thyme, a teaspoon of cayenne, and a teaspoon of paprika. Now you can do less Cayenne if you don’t like the spice so much. You can do more of a half of a teaspoon and just mix it together. I put about a half teaspoon of salt as well. So we’re just going to mix that together. The chicken we’re going to use is a boneless skinless chicken breast. I also have a couple boneless skinless chicken thighs that we’re going to use, but it’s really whatever your preference is. So that’s how you do your marinade – it’s very,very easy. Just mix together. Coat your chicken and let it sit overnight in the refrigerator; and then when you’re ready for it the next day, you’re going to take a cup of bread crumbs – just plain seasoned bread crumbs or you can use italian bread crumbs if you like. Again another half sheet pan, just a little bit of pan spray to keep it from sticking. Let’s make sure we sure we get our cauliflower going. And our chicken breast. The yogurt acts as a nice glue for the breadcrumbs, and it comes together very easily. You’re just going to take your chicken breast – if you have too much excess marinade, you can just go ahead and wipe off the excess. You don’t wanna have too much left on the chicken and coat the chicken in the bread crumbs. (Becker) So you marinated the chicken overnight? (Hesse) I did. It gives the yogurt a real opportunity to kind of sink into the chicken and lock in all that flavor, as you can see. And I did I got most of the excess off so there’s not that much left on the chicken, and you’re just going to coat the chicken in the bread crumbs, tap off any extra; and if you have chicken breasts that are pretty large, you’re going to want to cut them in half so that they’re thinner. The cooking time on these are going to be about half an hour – 30 minutes to 35 minutes in a 400-degree oven. So if you have large chicken, go ahead and slice those right in half. As I said, I do have some chicken thighs in here. I have two chicken thighs and four boneless skinless chicken breasts. I think the boneless chicken thighs really have a lot of flavor and some people really like the dark meat, so it’s nice to have a variety. I will finish getting these coated and into the oven. You could really chop up some fresh herbs even and put chopped parsley or chopped oregano into the breading and really use some fresh herbs. We have our RRMC herb garden in the summer, which I’m excited to get started on again coming up in a few months whenever the snow clears. We do lots of fresh herbs, parsley, and basil and they’re great to use for this application. I’m going to pop this in the oven at 400 degrees and check on our onions while we’re in here, as well. They are starting to get a little color, and I can see they’re starting to get soft, so Jacki if you would toss your Brussels sprouts right here and we’ll get them nice and mixed. Perfect. So this again is the Brussels sprouts, the pecans, and a little olive oil. (Becker) I notice this is thickening up a bit. (Hesse) It is starting to heat up nicely, so what we’ll do once the cauliflower gets soft is strain it off, and we reserve some of the liquid to make our puree. So the Brussel sprouts will go back in the oven; and when they’re fully roasted, it’s going to be about 30 minutes as well, so you have both dishes that are going to take about 30 to 35 minutes so everything will come together right at this exact same time. So the cauliflower, as I said, it’s going to start to tender here pretty shortly and we’ll just take some tongs and just test. It is starting to get pretty tender here. Let’s say probably a few more minutes on that. Now the garlic – if you would chop up the garlic for me – we are going to throw that into our processed mixture, as well. (Becker) And a couple of cloves. (Hesse) Just a couple of cloves, yeah, I’m going to give you a knife. Do you cook with garlic very much at home? (Becker) I do. Brussels sprouts and garlic are two of my absolute most favorite thing to cook with, and they go really kind of nicely actually in all of these dishes.Another thing you could do is actually put a couple cloves of the garlic into your cauliflower mixture and puree that up as well. (Becker) Like garlic mashed potatoes. (Hesse) Absolutely. That’s kind of the direction we were going with with these recipes was to create a dish that seems indulgent in flavor but not in those calories and all that extra fat. (Becker) Do you roast a lot of vegetables? (Hesse) I do. This time of the year we have all the root vegetables which are really in season, like parsnips and rutabagas. Rutabagas are one of my favorites actually. So we do a lot of roasting this time of year. Butternut squash is really great, too. Perfect. If you’d like to toss that in here. I love the colors in this dish too. I think that’s kind of one of the great things about healthy cooking is all the colors. (Becker) Right. (Hesse) you have the reds and the green. Perfect. And you have a little extra protein with the pecans, as well. This is coming together nicely. I’m going to reserve about a cup of the liquid for our puree. We may only end up needing half of a cup then, just in case. Do you have the strainer? Thank you very much. We’ll strain this off So to the cauliflower, we’re going to add two tablespoons – well we’re going to do do one tablespoon of olive oil and one tablespoon of margarine. (Becker) That is something I’ve been playing with in different olive oils two different flavors and I’m thinking of of different flavors that would be really tasty. (Hesse) You were telling me that. You said you have been experimenting with a blood orange flavor. (Becker) Blood orange is a mushroom sage flavor. (Hesse) So I’m going to start with just about half of this because we can always add to it but we can’t take out. Just a touch of salt, a touch of black pepper. Now to puree this, we can do it a few different ways. We can do it in a traditional blender where you’d make like a smoothie; or I have this very handy immersion blender, which will do the same thing but be a little less cleanup. I’m always a big fan of that by the end of the day. I’m going to blend this up. This can be messy, too, don’t get me wrong. And as you go, you’ll want to just kind of see how much liquid you have. You may want to add to it. Right now I think we’ve got just about the right amount. This tool works really great for soup, as well, if you’re making a pureed soup or creamy tomato. This can really be tailored to your personal taste. I like my cauliflower a little bit heartier, a little bit more chunky, I guess, if you will. But if you like it creamier, you can absolutely puree it a little bit more, but I kind of like that texture. (Becker) So that might actually fool kids, too. (Hesse) Absolutely that’s the goal. If we can get kids to eat more vegetables, then we’re doing something right. I will check on our chicken. Perfect. The sprouts are looking good. Probably need about another 15 to 20 minutes I’d say, but we have some swap outs, so we can get our plate together. We have our Brussels sprouts here and see how much color they really got. These nice crispy brown leaves are really, really, really tasty. (Becker) Sounds crunchy. (Hesse) Yes and adds that texture. We have our roasted red onions in here, as well. Beautiful. Load up on the veggies and get some of our pecans in there. We’ll get some of our cauliflower, creamy cauliflower. And we have our chicken. One of our chicken breasts – Nice and crispy. Perfect. (Becker) It looks just like fried chicken. (Hesse) Excellent. It’s so crispy. It’s going to really satisfy that craving and be helpful at the same time. We have our tasting spoons, and we can try the cauliflower first. MMMM good. Perfect. Really easy, really quick, really satisfying on an evening.When you are running home from work, you can still put a real good quality meal on the table. Well thank you so much for helping me out today. (Becker)Thank you for having me. I appreciate it and can’t wait to try this at home. Thank you for joining us. Please tune into our show every week on PEG TV Channel 15 or view us on PEG TV “on demand.” Thank you and be well. I’m Tom Huebner, President of the Rutland Regional Medical Center. Rutland Regional Medical Center is the largest community hospital in Vermont. We started back in 1896. We had 16 beds, 8 physicians, 1 nurse. This past year we took care of nearly a quarter of a million patients, and we have 1600 staff and 258 doctors. We are here to serve our community in every new way that is possible with this promise to you – we listen, we respect, we care, always.