October 30, 2009
Fast Food Factoid: Taking the time to plan ahead and prepare your own healthy lunch on most days are the best ways to ensure your individual health, safety and well-being.
Food For Thought: Experts have identified a number of traits common among people to adopt and maintain new behaviors for a long time. These include confidence, social support, realistic goals, and environmental support. Failure is also a part of the process of making healthy behavioral changes; don't give up if you experience setbacks or failures.
Healthy Lunch Recipe: 5 A Day Bulgur Wheat
Serving Size: 1/8 of recipe
Yield: 8 servings
Ingredients:
1 medium chopped onion
1 cup chopped broccoli
1 cup shredded carrots
1 small chopped green pepper - may use red or yellow pepper
1/3 cup chopped fresh parsley or 2 Tablespoons dried
1 teaspoon canola oil
1 1/2 cups dry bulgur
2 cups chicken broth, low-sodium
8 ounces canned, drained chickpeas
Instructions: 1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley). 2. Heat canola oil in a large skillet. Add onions and cook until soft. 3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil. 4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed. 5. Add parsley and stir. Serve warm or cold. Note: Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.) Nutrition Facts 5 A Day Bulgur Wheat Serving Size 1/8 recipe Amount Per Serving Calories 150 Calories from Fat 2 % Daily Value (DV)* Total Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 140mg 6% Total Carbohydrate 31g 10% Dietary Fiber 7g 28% Sugars 3g Protein 6g Vitamin A 50% Vitamin C 45% Calcium 5% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet.
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