Eating Healthy With Carla Hall

By AARP Foundation

Eating healthy is important throughout life, but our nutritional needs shift as we age.

In this video, celebrity chef Carla Hall demonstrates how to prepare a three-bean salad with pistou and chicken — a meal that’s both affordable and nutritious — while providing some healthy tips based on concepts found in MyPlate for Older Adults.

Ingredient List & Preparation Instructions: Three-Bean Salad, Pistou & Chicken

PISTOU: Pistou is a paste, similar to pesto. Make this BEFORE starting on the three-bean salad.

Makes ~1 cup

Ingredients:

  • 1 bunch Italian flat-leaf parsley
  • 1/2 cup extra virgin olive oil
  • 1 garlic clove (finely minced)
  • Salt and freshly ground pepper
  • Zest of 1 lemon

Method of Preparation:

  1. Combine ingredients in food processor and pulse until slightly chunky.
  2. Season with salt and pepper to taste.

THREE-BEAN SALAD

Serves 6 people 

Ingredients:

  • 1 red onion (small dice)
  • 2 garlic cloves (minced)
  • 2 ribs celery (small dice)
  • 2 tablespoons olive oil
  • 1 14-ounce can small red kidney beans (drained and rinsed)
  • 1 14- ounce can black beans (drained and rinsed)
  • 1 14- ounce can garbanzo beans (drained and rinsed)
  • 1/4 cup pistou
  • Chili oil (to finish)

Method of Preparation:

  1. In a large sauté pan, heat a few tablespoons of olive oil.
  2. Toss in onion, half of the celery and season with salt. Sauté until just soft.
  3. Add the garlic and remaining celery, cooking until fragrant.
  4. Stir in beans to warm through.
  5. Remove from heat and transfer to a bowl.
  6. Add the pistou and toss everything to coat.
  7. Season to taste with salt and freshly ground pepper.

ROASTED CHICKEN

Store-bought rotisserie chicken is convenient and can be a practical way to save time on meal preparation; however, it can be much higher in sodium than a home-roasted chicken. Roasting a chicken at home is easy and can help you stretch your food dollars since the prepared chicken can be used in many dishes throughout the week.

The following is a simple roasted chicken recipe.

Serves 6

Ingredients:

  • 3-pound whole chicken
  • 2 lemons (halved)
  • 4-5 sage leaves
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste

Method of Preparation:

  1. Preheat the oven to 425°F.
  2. While oven is heating, remove the gizzard, heart, neck and liver and season the cavity with salt and pepper.
  3. Stuff with the halved lemons and sage.
  4. Rub the olive oil on the chicken.
  5. After washing hands, season the chicken with salt and pepper.
  6. Place chicken on a rack in a roasting pan.
  7. Cook the chicken for 20 minutes in the 425°F oven, then reduce the heat to 325°F and cook for 15 minutes per pound (approximately 30-45 minutes).
  8. Remove the chicken from the oven and let rest at least 15 minutes before carving.

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