Citizens Memorial Hospital | Vitality | Summer 2023

CHICKEN AND POTATO FIESTA GRILL Makes 4 servings. Ingredients 1⁄ 2 cup prepared low-sodium Italian dressing 2 tablespoons lime juice 1 tablespoon chili powder 4 whole chicken legs with thighs, skin removed 5 medium potatoes, cut into 11⁄ 4-inch cubes 2 tablespoons water 1 red bell pepper, cut into 11⁄ 2-inch pieces 2 medium zucchini, cut into 3⁄ 4-inch thick slices 4 to 8 flour or corn tortillas, warmed (optional)* Prepared salsa (optional)* Directions » In a small bowl, combine first 3 ingredients for marinade. » Remove ¼ cup and combine with chicken in resealable plastic bag. Turn to coat. » Marinate in refrigerator 30 minutes or up to 2 hours, turning occasionally. » Meanwhile, in microwave-safe dish, combine potatoes and water. Cover and microwave on high 9 to 10 minutes, or until just tender. Let cool. » When potatoes are cool enough to handle, alternately thread with bell pepper and zucchini onto eight 10- to 12-inch skewers. » Brush with remaining marinade. » Remove chicken from plastic bag, and discard marinade from chicken. » Grill chicken over medium-low to medium heat for 30 to 40 minutes, or until juices run clear, turning occasionally. » About 10 minutes before chicken is done, add vegetables to grill, and reserve marinade. » Grill until tender and lightly browned, turning and basting occasionally with reserved vegetable marinade. » Serve chicken and vegetables with tortillas and salsa, if desired. *Nutrition information does not include optional ingredients. Nutrition information Serving size: 1⁄ 4 of recipe. Amount per serving: 482 calories (27% of calories from fat), 14.4g total fat (2.8g saturated fat), 118mg cholesterol, 56g carbohydrates, 33g protein, 8g dietary fiber, 157mg sodium. Source: Produce for Better Health Foundation 4 } Use a food thermometer. It’s the only way to know when meats are cooked to a safe internal temperature (high enough to destroy any harmful bacteria). That’s 145 degrees for fish and red meat, 160 degrees for ground meats, and 165 degrees for poultry. 5 } Avoid the danger zone. Bacteria grow rapidly at temperatures between 40 and 140 degrees. So always thaw and marinate meats in the fridge—never on a counter or by the grill. You can thaw meat safely in cold water or a microwave if you cook it immediately. Refrigerate leftovers within two hours or one hour on 90-degree days. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research MAKE A PLAN. If you’d like help creating a healthy eating plan, ask your doctor for a referral to one of our dietitians. Visit to learn more. 9