Food of the Week! Shallots

  • Shallots are normally considered a variety of onions, but they are closely related to garlic and have a similar structure of a head composed of multiple cloves
  • Shallots are rich in polyphenolic compounds in higher quantities than in onions and garlic. 
  • Health benefits of shallots include their ability to lower cholesterol levels, prevent certain types of cancer, provide anti-fungal, antibacterial, and antiviral protection, lower blood pressure, help manage diabetes, soothe nerves, boost circulation, speed up digestion, and aid in weight loss efforts.
  • Perhaps the best nutritional bonus of shallots is the high and diverse content of antioxidant compounds, including quercitin, kaempferol, and various sulfuric antioxidants.
  • The antioxidants that are released form another valuable compound called allicin. This powerful compound helps to reduce cell mutation and various cancers. Studies have connected shallots to a reduction in lung and oral cancers, as well as stomach, colorectal, and breast cancer.
  • Shallots also contain potassium, a well-known vasodilator. A vasodilator relaxes the walls of the blood vessels and allows blood to flow more freely. 
  • The various minerals and vitamins found in shallots stimulates the release of GABA in the brain, which is very important for maintaining low-stress levels and keeping the hormones in the body at the proper levels. If you want to reduce stress or relax your mind, shallots can give you a quick GABA boost.

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 Fun Fact ~ New Jersey is a large producer of shallots! 


BBQ Chicken En Papillote
​This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 shallots, thinly sliced into half moons
  • 1 sweet potato, peeled and thinly sliced into half moons
  • 1 cup green beans, trimmed and cut into 1 inch pieces
  • 1 (16 ounce) can butter beans
  • ½ cup natural BBQ sauce (avoid ones with added sugars)
  • 4 chicken breast, thin sliced
  • 2 tablespoons fresh chives, minced

Instructions

  1. Preheat the oven to 400º F.
  2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
  3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
  4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.


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