Page 6 - BrockCoNewsletter-NovDec2024.indd

Seasonal Highlights: BALANCED GRAZING BOARDS
Charcuterie boards are fun to look at, • Fish: Add canned fi sh like salmon,
photograph for social media, and eat! sardines, or tuna. They are packed with
They’re usually full of delicious meats and omega fatty acids, protein, and other
cheeses, but you can make them healthier nutrients and are easy to eat.
and still tasty. • Nuts: Nuts are nutritious and fi lling.
What is Charcuterie? “Charcuterie” is the • Dark Chocolate: Sprinkle bits of dark
French word for cured meats like ham and chocolate on the board. It has antioxidants
salami. Cheese also makes a big splash on and a small amount of sugar, making it a
these boards. Add more fruits, veggies, nice treat.
and other goodies to make your board
healthier. Decorate Your Board: Get creative! Add
herbs and edible fl owers to make your
What to Include: board attractive. You can use small holiday
• Dips: Try hummus, guacamole, or baba ornaments, acorns, or seashells for a seasonal
ganoush. touch.

• Fruit and Vegetables: Add fresh fruits Have Fun: Experiment with di erent fl avors,
and vegetables. For something di erent, colors, and textures. Making a charcuterie
try exotic fruits like mango or guava. board is a fun way to make healthy food look
and taste great for you and your friends!
• Chicken or Turkey: Use pieces of chicken
or turkey. Smoked or lemon-fl avored ones Source:
are tasty options. https://www.insider.com/guides/kitchen/
• Whole Grain Crackers: Pick crackers high charcuterie-board-ideas
in fi ber but low in sodium.

From the Kitchen:

CRANBERRY BALSAMIC CHICKEN THIGHS

SERVES 4
INGREDIENTS: brown, about 7 minutes. Carefully pour out
4 bone-in chicken thighs with skin most of the fat from the pan, leaving about 1
tablespoon. Turn the chicken over and add
½ tsp. salt, divided
cranberries, vinegar, honey, and thyme to the
¼ tsp. black pepper
pan. Turn the heat up to high until the mixture
1 Tbsp. olive oil begins to simmer, then reduce the heat to about
1 ½ cups cranberries, fresh medium to keep it simmering. Partially cover
¼ cup balsamic vinegar the pan and cook, stirring occasionally, until the
chicken’s internal temperature reaches 165°F,
1 oz. honey
about 10-12 minutes. Transfer the chicken to
1 Tbsp. fresh thyme, chopped
a serving plate and set to the side. Increase the
heat to high, add the remaining ¼ teaspoon of
DIRECTIONS:
salt and cook until the sauce is thickened, about
Combine ¼ teaspoon of salt and pepper. Season 1 minute.
each thigh with the spice mixture. Set aside.
Serve chicken with sauce on top or served on
Add oil to a large skillet and turn the heat the side. Nutrition Information (Serving Size 9 oz.):
to medium-high. Once the pan is hot, add Calories - 460, Total Fat - 26g, Saturated Fat - 7g,
the chicken, skin-side down. Reduce heat to Tip: Pair the chicken with roasted vegetables or Cholesterol - 210mg, Sodium - 370mg,
Total Carbohydrate - 19g, Fiber - 3g,
medium and cook undisturbed until golden grain for a delicious meal! Total Sugars - 13g, Protein - 35g