Super Healthy Chicken And Broccoli Casserole

An All-American Favorite Gets A Mediterranean Makeover

Here’s a traditional American comfort food, adjusted to fit the Mediterranean diet. This dish is 100% healthy Mediterranean eating, with a familiar All-American flavor.

I tweaked a recipe I found in the March 2011 issue of Cosmopolitan. With a 20 minute baking time, the broccoli retains a nice, ever-so-slight crunch. You can bake it longer if you like a mushier casserole. The original recipe called for more lemon juice, but I found it over-lemony and reduced it to what you see here.

Mediterranean All-American Chicken and Broccoli Casserole

Preheat oven to 325 degrees. You’ll need your largest casserole dish, but you won’t need the cover. Gather:

1-1/2 T. butter
1-1/2 T. olive oil Continue reading


The Mediterranean Diet: Salmon and Pesto and Flax, Oh My!

What A Mediterranean Diet Looks Like

This is what the Mediterranean Diet looks like.

I’m almost 2 weeks into the Mediterranean diet, and loving it. The Mediterranean Diet involves lots of fresh fruit and vegetables, chicken and fish, a daily quota of olive oil that must be met, a weekly quota of Omega-3 fatty acids in the form of salmon and flax, and a daily quota of whole grains. Dairy comes from low fat yogurt and milk. Garlic, onion and herbs are to be used liberally.

This diet has been found to prevent type-2 diabetes, heart disease, stroke, many cancers, and even Alzheimer’s disease. I’m participating in a voluntary study at the University of Michigan that follows people on the diet for 6 months. So I am committed to the objectives of the study as well as my own health. Lots of motivation to stick with it, as well as personal coaching from a University nutritionist.

At first, it seemed like too much food! I have to eat 2 cups of dark green vegetables, one cup of red vegetable, one cup of yellow vegetable and one cup of “other” vegetable each day. That’s a salad about the size of a sofa cushion. Plus 3 cups of fresh fruit. Jeebus!

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