National Nutrition Month continues at WakeMed. To celebrate, Café 3000 (on the Raleigh Campus) offered a “Create Your Own” Legume & Ancient Grain Salad. Hungry diners had the opportunity to create their own nutritious salads from a variety of wholesome toppings, including farro grain, wheat berries, bulgur, fruits, nuts, cheeses, tuna, chicken and tomatoes. Learn more about the health benefits of certain ancient grains, including farro, bulgur and wheat berries.
The cafeteria is also showcasing spices to highlight the practice of adding flavor instead of calories and/or sodium to everyday foods. One menu offering has been Lemon Herb Half Chicken with a Brussels Sprout & Kale Salad and Tarragon Honey Carrots. We shared the recipe for this healthy dish below (serves four). Come visit us as Café 3000 during National Nutrition Month!
Chicken:
*2 each 3-lb. whole chickens
*4 each lemons
*4 Tablespoons garlic herb (sodium-free seasoning)
*1/4 cup dried thyme
- Using a sharp knife, cut down the middle of the breast bone of the chicken, cutting it fully in half. Do the same on the back of the chicken.
- Juice the lemons and rub over the chicken well. Chop the thyme and mix it into the seasoning; rub over the bird halves and under the skin. Cover and refrigerate for 4 hours.
- Roast in 375 degree oven for 15 minutes; then turn temperature down to 325 and cook for 30 minutes or until the internal temperature reaches 165 degrees.
Kale Salad:
*2 cups fresh Brussels sprouts
*2 cups kale, fresh
*1 large garlic clove
*1 large shallot
*1/8 cup grated pecorino cheese
*1/4 cup toasted walnuts, chopped
*1 Tablespoon Dijon Mustard
*2 lemons, zested and juiced
*Salt and pepper to taste.
- Wash and dry all vegetables well. Then shred in a food processor (as if you were making coleslaw).
- In a large bowl, mix the rest of the ingredients (except for shredded veggies), and whisk together to incorporate.
- Add the Brussels sprouts and kale; stir well to coat in the dressing, and chill until ready to eat.
Carrots:
*8 each large carrots, peeled & large diced
*1 Tablespoon honey
*1 teaspoon olive oil
*1 Tablespoon Tarragon, fresh and chopped
- Peel and cut carrots.
- Put carrots in cold water and bring to a boil. Cook for 10 minutes or until tender, and drain well.
- In a sauté pan, heat oil on medium high and add carrots, then honey and tarragon.
- Season with light salt and pepper, if desired.
Jennifer Leamons is the chef at WakeMed Raleigh Campus’ Café 3000.
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