Autumn Years Fall 2023

SHEET PAN CHICKEN PARMESAN

DIRECTIONS Step 1: Heat the oven to 425 degrees. While the oven is heating, stir the panko, parmesan cheese and ½ tbs oil in a small bowl. Step 2: Spray a rimmed baking sheet with vegetable cooking spray. Place the chicken on one side of the baking sheet and brush with 1 tbs oil. Season with salt and pepper. Step 3: Spoon the sauce over the chicken (we like to use a ¼ cup measuring cup instead of a spoon). Top with mozzarella cheese and panko mixture. Step 4: Arrange the cauliflower on the other side of the baking sheet, drizzle with remaining 1 tbs oil and season with salt and pepper. Step 5: Bake for 20 minutes or until the chicken is done. Sprinkle with chopped fresh basil just before serving, if desired. is considered a “bad fat” due to its role in increasing the risk of cardiovascular disease. Generally, it is recommended that people consume less than 11 to 13 grams of saturated fat daily. One ounce of cheddar cheese provides 6 grams of saturated fat, roughly half of one’s al lowance for the entire day. The amount of saturated fat will vary depending on the type of cheese. Still, it is important to choose part-skim, reduced-fat or low-fat cheese and other dairy most of the time. As stated, the type of cheese you choose may depend on your current health status. People may want to con sider following a low-fat diet and choos ing low-fat dairy if they have any of the

following conditions: high cholesterol, high triglycerides, heart disease, gall bladder disease, gastroparesis, irritable bowel syndrome, irritable bowel disease, pancreatitis and malabsorption issues. In some of these conditions, too much fat can upset the stomach or digestion process. For others, the saturated fat in full-fat dairy may be a problem. Still, how one’s body reacts to foods will differ. Pay attention to how certain foods make you feel and report issues to your doctor. Additionally, make sure to get a physical and full blood panel yearly or as recom mended by a health professional. If a low-fat cheese option is unavail able, or if your taste preference is a fuller fat cheese, then it is extra important to be mindful of portion sizes. A one-ounce serving of cheddar cheese provides about 110 calories, 9 grams of total fat, 6 grams of saturated fat, 7 grams of protein and 20% of your calcium needs. A one-ounce serving of cheese is equivalent to about a 1-inch cube. To help stretch the flavor of the cheese, thinly slice it and pair it with other foods that bring out its flavors. For example, cheddar and Manchego cheese pair well with apples, whereas goat and cream cheese pair well with berries and figs. Cheeses like mozzarella and ricotta pair well with vegetables such as toma toes and peppers; most cheeses pair well with nuts. There are tons of cheese combinations to experiment with, but keep the factors listed above in mind. If you want some meal inspiration, try one of these tasty, cheese-based recipes from ShopRite’s online recipe shop.

INGREDIENTS • ¼ cup Italian or regular seasoned panko bread crumbs • 1 lb parmesan cheese • 2 1/2 tbs olive oil • 1 lb thick-sliced boneless, skinless chicken breast • 1 cup Marinara sauce • 4 oz part-skim mozzarella cheese, thinly sliced • 4 cups fresh or frozen cauliflower florets

The type of protein found in cheese is considered a complete protein. Complete proteins contain all of the essential amino acids the body needs to build muscle and repair various body tissues. Other animal foods provide protein and these essential amino acids, including chicken, turkey, beef, pork, fish, milk and yogurt. Aim for one fourth of your plate to be a lean protein when building a meal. Additionally, snack on protein-rich foods such as Greek yogurt, low sodium cottage cheese, string cheese, hummus, edamame, nuts and seeds. So far, cheese sounds pretty Gouda to me, but let’s talk about fat. Cheese and other full-fat dairy products tend to be high in saturated fat. Saturated fat

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FALL 2023 I AUTUMN YEARS