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Even though the scent of onions might make you cry, their health benefits are something to smile about! Onions...
- Help reduce the amount of bad LDL cholesterol, boost the good HDL cholesterol, help to lower blood pressure, decrease cataracts, and help interfere with the formation of blood clots.
- Contain quercetin, an antioxidant that helps eliminate free radicals in the body, which prevents several types of cancer.
- Contain allicin, which has anti-tumor effects.
Selection and Storage of Onions:
- Select onions that are not ready to sprout. They should be heavy and firm, not mushy.
- Store in a cool, dry place – do not store near potatoes!
Sideline Chicken Chili
Makes approximately 10 cups. Serves 8.
From the American Cancer Society's Healthy Entertaining Cookbook
3 skinless chicken breast halves, bone intact
6 cups water
1 large onion, sliced lengthwise
2 tablespoons cilantro
2 cups fat-free chicken broth
4 corn tortillas cut into 1-inch strips
4 1/2 ounce can diced green chilies
15-ounce can corn, drained
2 15-ounce cans Great Northern beans
1 cup green tomatoes, chopped into 1-inch pieces
1 tablespoon fajita seasoning
1/4 teaspoon garlic salt
1 tablespoon lime juice
1. Bring chicken, water, onion, and cilantro to boil in a large stockpot; simmer 20 minutes. Remove chicken and cool.
2. Meanwhile, in a small saucepan, bring chicken broth to boil, stir in tortillas, and turn off heat.
3. Pull chicken off the bone; cut into bite-sized pieces and return to the stockpot.
4. Add chilies, corn, beans, tomatoes, fajita seasoning, and garlic salt.
5. Add broth/tortilla mixture to stockpot & simmer 15 mins.
6. Add lime juice to chili and serve.
Nutrition facts per serving: 330 calories, 5 gms fat
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Senior Health and Fitness
