Cooking with Josephine

Josephine is our Food & Nutrition Supervisor. She and her staff are passionate about creating nutritious and delicious menus that introduce foods that you may have never tried, including those with traditional ingredients.

Low-Carb Chicken Avocado Wrap Serves 2

Collard greens, as with most greens, are high in nutrients and low in calories. They contain many vitamins but the two most important are vitamins A and C. They keep your cells healthy and boost your immune system. Collard greens are also rich in fiber and low in carbohydrates, making them an excellent substitution for a tortilla in this recipe because fiber helps to reduce glucose levels.

Collard greens can be used in many ways to add extra nutrients to your diet including in salads, sandwiches and wraps. It can be braised, sautéed or boiled so adding them to soups is perfect!

INGREDIENTS

4 large collard green leaves

2 4oz-chicken breasts, cooked and sliced

¼ English cucumber, sliced lengthwise

¼ red onion, sliced

½ tomato, sliced lengthwise

½ avocado, sliced lengthwise

1 tsp olive oil

1 tsp salt

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

DIPPING SAUCE

1 cup Greek yogurt

2 tsp chives, fresh or dried

1 tsp garlic powder

½ tsp onion powder

½ tsp dill, fresh or dried

¼ tsp salt

¼ tsp Worcestershire sauce

1/8 tsp cayenne pepper

INSTRUCTIONS

1. Preheat oven to 350°F.

2. Rinse your chicken breasts and pat dry. In small bowl mix salt, pepper, garlic, onion and paprika. Rub chicken breast with olive oil and sprinkle seasoning over front and back of chicken.

3. Place chicken on baking sheet and cook for 20-25 minutes or until food thermometer reads 165°F. Once done, set aside to cool then slice.

4. Wash collard leaves. Cut off thick part of stem.

5. Bring a pot of water to boil, add 1 leaf into pot and blanch for 30 seconds. Then submerge leaf in a bowl with ice water. This will make the leaf softer and easier to fold. Repeat with the other leaves. Dry and set aside.

6. Make dipping sauce by adding all ingredients to small bowl and mix well.

7. Assemble the wrap by placing two leaves overlapping each other on flat surface. Add chicken, cucumbers, red onion, tomato and avocado to the side of the leaves nearest you.

8. Fold leaf away from you to cover filling and fold the sides, tucking them under the filling, then roll closed. Just like a burrito!

9. Serve with dipping sauce and enjoy!

Diabetic Friendly Granola Serves 2

This recipe contains no artificial sugars and uses healthy ingredients that are low on the glycemic index which means it won’t spike your blood sugar like storebought granola. It also has a variety of healthy fats and whole-grain carbs for optimal for energy. Enjoy alone as a snack, over your favorite fruit for an extra crunch or over yogurt for a quick breakfast.

INGREDIENTS

1 cup rolled oats

½ cup pecans

½ cup unsweetened coconut flakes

1/3 cup organic coconut sugar

¼ cup unsweetened dried cranberries

2 tbsp pumpkin seeds

1 tbsp chia seeds

2 tbsp melted organic raw coconut oil

1 tsp cinnamon

1 tsp vanilla extract

½ tsp salt

INSTRUCTIONS

1. Preheat oven to 325°F. Line a baking sheet with parchment paper and set aside.

2. Combine oats, seeds, pecans, coconut sugar, cinnamon and coconut flakes in a small bowl.

3. Blend coconut oil and vanilla extract. Stir into oat mixture and blend well.

4. Spread mixture onto baking sheet in an even layer.

5. Bake for 16-18 minutes, or until you see the oats beginning to brown lightly.

6. Add cranberries and enjoy!