Power Up: Eliminate “white”

There are five “whites” to stay away from

Power Up: Eliminate “white”

Get your FREE trial now!

Start your free 14-day trial now to read this story and

Make. Work. Better.

Already a subscriber?

– Ingredients-

2 tbsp grapeseed oil
8 chicken thigh, skinless and boneless
2 cups mushrooms, sliced
2 med onions, diced
3 tbsp all-purpose flour, whole grain
1 2⁄3 cups evaporated milk
3 cups chicken stock
3 cups brown rice, cooked salt and pepper

– Directions –

1. In a large frying pan set to medium heat, add oil. When hot, add the chicken thighs and brown them on both sides, making sure they are no longer red inside. Remove from the pan and set them aside to cool. Cut up into small pieces.
2. Add mushrooms and onions to the frying pan and cook until softened — about 3 minutes. Blend in flour. Cook, stirring, for about 1 minute. Gradually add milk and broth. Cook and stir until thickened and bubbly. Add rice, chicken, salt and pepper.
3. Transfer to a greased, casserole dish. Bake in a preheated oven for 20 to 25 minutes at 350°F.

Originally published in volume 12, issue 1 of Your Workplace magazine

– Nutritional Analysis –

NUTRITIONAL CONTENT PER SERVING (EXCLUDING UNKNOWN ITEMS): 474 Calories; 12g fat (23.5% calories from fat); 24g protein; 65g carbohydrate; 2g Dietary Fibre; 73mg cholesterol; 925mg sodium. Exchanges: 3 ½ Grain (Starch); 2 Lean Meat; 1/2 Vegetable; ½ Non-Fat Milk; 1 ½ Fat.

Power Up: Mozzarella

Power Up: Mozzarella

July 28, 0208 Wellness

Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis. That said, some cheeses, like Mozzarella, are healthier than others.

Read More
Power Up: Burritos

Power Up: Burritos

August 8, 2003 Wellness

On the menu is a lunch burrito made from dinner leftovers from the following two

Read More
Power Up: Chocolate Avocado

Power Up: Chocolate Avocado

September 13, 2003 Wellness

Two super foods—avocado and chocolate, combined with some Canadian maple syrup— make the most unusual

Read More
Your Workplace is a premium source of leading-edge content to help you create a thriving workplace where everyone wants to work.

Contact Your Workplace

Tel: 613-549-1222
Toll Free: 1-877-668-1945
Contact Us