Page 43 - PS Logistics 2022 Benefit Guide

A LIFE WELL LIVED

The American Heart Association Recipe of The Month: Baked
recommends a healthy eating Lemon Chicken
pattern that emphasizes
vegetables, fruits and whole Ingredients:
grains. • 3 ½ pounds chicken (skinned and

cut into 10 pieces)

Everything you eat and drink is part of your • ¼ teaspoon salt
diet pattern. Make healthy choices today and • ¼ teaspoon pepper
they’ll add up to healthier tomorrows for • 1 ½ cloves of garlic (thinly sliced,
you! or 1 tsp garlic powder)
• 4 teaspoons thyme sprigs (4

fresh sprigs, or 1 tsp dried

✓ Vegetables thyme)
Eat a variety of colors and types, especially deeply • 3 cups onion (thinly sliced)
colored vegetables, such as spinach, carrots and broccoli. • 1 ½ cups chicken stock (or water)

✓ Whole grains • ¼ cup lemon juice
At least half of your servings should be high-fiber whole • 1 lemon (sliced into 10 slices,
grains. Select items like whole-wheat bread, wholegrain seeds removed)
crackers and brown rice.

✓ Fruits
Unsweetened fruits are best. Eat a variety of colors and Directions:
types, especially deeply colored fruits, such as peaches 1. Combine salt, pepper, garlic and
and berries. thyme.

2. Lay chicken pieces into 11x13
✓ Protein foods inch baking pan. Sprinkle
Mix up your protein sources. Beyond fish, poultry and
lean or extra-lean meats, try eggs and soy products, seasonings over chicken.
such as tofu. 3. Combine onions, stock and
lemon juice in a saucepan. Bring
✓ Nuts, seeds and legumes to a boil.
Add many different types of beans (black, kidney, pinto,
cannellini and navy, for examples) to your soups, salads 4. Pour hot lemon mixture around
and pasta dishes. chicken. Top each chicken pieces
with a lemon slice.

5. Bake for 30 minutes at 400
degrees until golden brown and
juices are clear.
To learn more about heart disease, visit:
https://www.cdc.gov/heartdisease/index.htm

A Life Well Lived p. 7
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