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Baked Parmesan Chicken

Baked Parmesan Chicken

As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies.

A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.

Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions.

A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest.

Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.

Ham and Broccoli Frittata



Ham and Broccoli Frittata

New drink can be used in cobblers, dressings


 One of the best things about writing a food and recipe column is the opportunity to introduce my family, friends and readers to something new. I also enjoy experimenting with new ingredients and products.

Recently, I discovered a wonderful line of naturally sweetened, zero-calorie beverages called Zevia. It’s one of the first drink brands focused on healthy versions of sodas (14 different kinds), energy drinks (grapefruit, mango ginger, raspberry, lime and kola), sparking water (lime, blackberry, Mandarin orange and cucumber lemon), as well as a line of mixers, organic teas and Zevia Kidz.

Zevia is the brainchild of founder and CEO Paddy Spence, a key figure in the natural food industry for more than 25 years. Paddy and his wife quit sugar 18 years ago, and since then he has completed in numerous triathlons and marathons. Zevia is the official soda of the CrossFit Games, an event that has banned bigger brands high in sugar content. You can find Zevia at thousands of grocery stores.

While Zevia is a healthy and delicious drink, you can also use it to create a light, crispy batter for the Zevia Orange Cauliflower Poppers, as the salad dressing base for the Quinoa Salad and to give a wonderful strawberry flavor and sweetness to the batter for the Strawberry Almond Cobbler. It’s the perfect way to cut calories to create a “new you” in the new year!


1 quart oil

1 head cauliflower

1 1/3 cups all-purpose flour

1 tablespoon chopped parsley

1 teaspoon sea salt

1/4 teaspoon garlic powder

1/4 teaspoon thyme

1/4 teaspoon rosemary

Dash cayenne pepper (optional)

3/4 cup Zevia Orange Soda

1/4 cup Zevia Tonic

2 egg yolks, beaten 1. Heat 1 quart oil in a deep-fryer or saucepan to 375 F. 2. Cut cauliflower into bite- sized pieces.

3. Combine flour, parsley, sea salt, garlic powder, thyme, rosemary and cayenne in a bowl and mix.

4. Whisk together orange soda and tonic water with egg yolks.

5. Dip cauliflower into egg mixture, then in dry ingredients until coated.

6. Deep fry batches of cauliflower until golden brown, about 3-5 minutes.

7. Pat dry on paper towels. Makes one batch.



1/2 cup Zevia Orange Soda

1/4 cup lime juice

1/2 cup olive oil

1 cup fresh cilantro

1/2 avocado

1 teaspoon garlic

Quinoa Salad

1 cup quinoa

1 orange, cut into pieces

1 grapefruit, cut into pieces

1 lime, juiced

1/2 avocado, diced

1/4 cup feta

1/4 cup diced red onion

1. Combine all salad dressing ingredients in a food processor and pulse until consistency is smooth.

2. Cook quinoa and let cool.

3. When cool, add to a bowl with remaining salad ingredients and top with Zevia Orange cilantro dressing. Makes 4 servings.



1/2 cup unsalted butter

4 cups hulled strawberries

1 teaspoon ground cinnamon

3/4 cup Zevia Strawberry soda

1 teaspoon almond extract

1-2 teaspoons liquid stevia to taste (if desired)

1 cup all-purposeflour

1 tablespoon baking powder

1/8 teaspoon salt

1/2 cup milk of choice

1. Preheat oven to 375 F.

2.Meltbutterina9by13- inch pan in the oven while it’s heating.

3. In a saucepan, bring strawberries, cinnamon, 1/4 cup of strawberry soda, and almond extract to a boil. Stir and let reduce for 5 minutes, adding stevia if desired.

4. In a large mixing bowl, combineflour, baking powder and salt. Slowly whisk in milk and remaining 1/2 cup of strawberry soda, until fully combined to form a batter.

5. Pour the batter into the pan of melted butter without stirring.

6. Add in the strawberry mixture on top of the batter without stirring.

7. Bake for 35-45 minutes until golden brown. Serve warm and enjoy! Makes 8 servings.

©2021 King Features Synd.

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