July Monthly Member Tips: Recipe + Workout

Experiencing an elevated state of health and wellness starts with our daily habits. The type of exercise we engage in and what food we are feeding ourselves to fuel those workouts has a direct impact on our overall state of physical and mental health. Each month, Hoag Concierge Medicine wants to make planning easier by equipping you with expert insight with a recipe and workout of the month.

Recipe

It’s time to fire up the grill, because summer isn’t over yet! Try this delicious and heart-healthy recipe from the American Heart Association. 

Jerk Chicken with Grilled Hasselback Zucchini and Avocado Dipping Sauce

Servings: 4

Serving Size: 3 ounces chicken, 2 tablespoons dipping sauce, and 1 zucchini

Chicken Ingredients

• 8 large green onions, coarsely chopped
• 2 medium fresh jalapeños, seeds and ribs discarded (optional)
• 4 medium garlic cloves
• 4 sprigs of fresh thyme
• 2 tablespoons honey
• 2 tablespoons fresh lime juice and 2 tablespoons fresh lime juice, divided use
• 1 tablespoon ground allspice
• 1 tablespoon cider vinegar
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger
• 1 to 2 tablespoons water, as needed, and 1 to 2 tablespoons water, as needed, divided use
• 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded
• Cooking spray
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt

Avocado Sauce 

• 1 medium avocado, halved, pitted, and coarsely chopped
• 1/4 cup fat-free sour cream

Zucchini Ingredients

• 4 medium zucchini
• 1/2 cup plain or whole-wheat panko (Japanese-style bread crumbs)
• 1/4 cup shredded or grated Parmesan cheese
• 1 tablespoon canola or corn oil
• 1/2 teaspoon dried Italian seasoning, crumbled
• 1/8 teaspoon salt

Directions

1. In a food processor or blender, process the green onions, jalapeños, and garlic for 30 seconds, or until finely chopped. Add the thyme, honey, 2 tablespoons lime juice, the allspice, vinegar, cinnamon, and ginger. Process until smooth. Add 1 to 2 tablespoons of water if the marinade is too chunky and process until smooth.
2. Put the chicken in a large shallow dish. Add the marinade, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally.
3. When the chicken is ready, lightly spray the grill rack with cooking spray. Preheat on medium high.
4. Drain the chicken, discarding the marinade. Using paper towels, wipe most of it off the chicken. Sprinkle the pepper and salt over the chicken. Grill for 6 to 8 minutes on each side, or until it registers 165°F on an instant-read thermometer. Transfer the chicken to a plate. Cover with aluminum foil.
5. Cut each zucchini crosswise into 1/4-inch slices without cutting all the way through in a hasselback cut. (It’s OK if you cut all the way through and break the zucchini. Just proceed as directed.) Gently fan the zucchini to open.
6. Place a double layer of aluminum foil on the grill. Make a large “boat” of foil to snugly hold the zucchini so they don’t move around. Grill the zucchini without turning for 15 minutes, or until golden brown and almost tender.
7. In a small bowl, stir together the remaining zucchini ingredients. Sprinkle the panko mixture over the zucchini. Grill for 1 to 2 minutes. Remove from the grill.
8. Meanwhile, in a medium bowl, using an immersion, or handheld, blender, puree the avocado, sour cream, and the remaining 2 tablespoons of lime juice until smooth. Add the remaining 1 to 2 tablespoons of water if the sauce is too thick. (You can also process the sauce in a food processor or blender until smooth.)
9. Serve the zucchini and sauce with the chicken.

Workout: Push Ups

Type: At Home Strength – Upper Body

Benefits

• Strengthen pectoral muscles, the triceps, and the shoulder muscles
• Require stabilization of your whole body including abdominal muscles, glutes, and legs

Instruction

1. Place one foot on the platform, pushing through the heel to stand at top of the platform.
2. Do 2-3 sets of 8-12 repetitions.

Modifications

Pushups can be done on your knees to make it easier, on a bench for incline pushups, or hands on the floor with feet on bench to complete decline pushups.