October 6, 2009
Fast Food Factoid: If all smokers in the U.S. today quit smoking, there would be a 30% reduction in all cancers.
Food For Thought: Trans fats are plant oils that are altered in a process called hydrogenation. This makes what used to be a healthy vegetable oil a saturated fat. Almost all fast food restaurants use trans fats for frying because it is relatively inexpensive. The minimum amount of trans fats a person can consume and not increase risk is zero.
Source: Stop & Go
Healthy Lunch Recipe: Ginger-Peanut Chicken-Salad Wraps
Ingredients:
1 teaspoon olive oil
3/4 cup chopped red bell pepper
*6 (4-ounce) skinned, boned chicken breast halves
1 1/2 tablespoons sugar
1 cup chopped seeded peeled cucumber
1 tablespoon minced peeled fresh ginger
3 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 garlic clove, crushed
1/4 cup creamy peanut butter
2 tablespoons water
3 tablespoons chopped fresh cilantro
8 (8-inch) whole-wheat flour tortillas
4 cups chopped romaine lettuce
*You can substitute slices of breast meat from prepackaged rotisserie chicken, which makes the preparation easier, but the dish will be a little higher in fat and sodium.
Directions:
1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until done. Remove the chicken from pan; cool. Shred the chicken into bite-size pieces. Place chicken, cucumber, and bell pepper in a large bowl; set aside.
2. Place sugar and the next 6 ingredients (sugar through garlic) in a blender, and process until smooth. Add peanut butter and water; process until smooth, scraping sides. Add peanut butter mixture to chicken mixture; stir well. Add cilantro, and toss well.
3. Warm tortillas according to package directions. Spoon 1/2 cup chicken mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.
Nutrition Info:
Servings Per Recipe: 8 servings (1 wrap)
Calories: 280 (19% from fat) Carbohydrates: 30.5 g
Cholesterol: 49 mg Sodium: 572 mg;
Protein: 25.8 g Fiber: 2.4 g
Iron: 2.5 mg Calcium: 29 mg
Fat: 5.9 g (saturated: 1.1 g, monosaturated: 2.7 g, polysaturated: 1.6 g)
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