Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Winter 2017 • Volume 114 CuRRY CHICKEN SALAD Makes 2 servings. 12 ounces boneless, skinless chicken breast 2 stalks celery, sliced 4 ounces reduced-fat (2%) Greek yogurt 1 teaspoon curry powder ¼ cup slivered almonds Preheat oven to 350°F/180°C and bake chicken breasts on baking sheet for 30 minutes or until cooked through. Let cool. In medium bowl, stir together chicken, celery, Greek yogurt, and curry powder. Add almonds right before serving (and reserve half the almonds for when you eat second serving). Per serving: 310 calories, 47 grams protein, 7 grams carbs, 10 grams fat QuINOA SALAD Makes 2 servings. 1 cup cooked quinoa 1 cup black beans 2 medium carrots, chopped 2 cups chopped broccoli 2 medium tomatoes, chopped 2 spring onions or scallions, sliced 4 tablespoons low-fat (1%) Greek yogurt 2 tablespoons Basic Vinaigrette Combine first six ingredients in bowl. In small bowl, combine yogurt and vinaigrette. Whisk to combine. Pour over salad and toss. Per serving: 422 calories, 19 grams protein, 60 grams carbs, 14 grams fat BASIC vINAIGRETTE Makes 16 servings. ¼ cup red wine vinegar 2 tablespoons Dijon mustard ¾ cup olive oil 2 tablespoons chopped shallot Add all ingredients to a Mason jar and shake to combine. Per serving: 92 calories, 0 grams protein, 0 grams carbs, 10 grams fat SPICY TOMATO SOuP Makes about 4 servings. 1 tablespoon olive oil 1 medium yellow onion, diced 3 cloves garlic, minced ½ teaspoon red pepper flakes 1 (28-ounce) can whole-peeled tomatoes 2 cups vegetable broth (or water) 4 ounces reduced-fat (2%) Greek yogurt Heat olive oil in large saucepan over medium heat. Add onions, garlic, and pepper flakes and let cook, stirring occasionally, until softened, about 10 minutes. Add tomatoes, chopping them roughly with spoon, and broth; stir to combine. Let simmer over medium-low heat, stirring occasionally, until tomatoes are very soft and liquid has reduced, at least 20 minutes. Remove from heat and puree with stick blender or, in batches, in regular blender. Let cool slightly, then add yogurt and stir to combine. Per serving: 126 calories, 7 grams protein, 15 grams carbs, 5 grams fat vEGGIE SANDWICH Makes 1 serving. juice of 1 ⁄2 lemon 1 ⁄3 cup reduced-fat Greek yogurt 1 ⁄2 cup shredded cabbage 1 ⁄2 carrot, grated 1 ⁄2 apple, grated 2 tablespoons chopped walnuts 3 ounces chicken breast, baked 1 ⁄2 whole wheat pita Combine lemon juice and Greek yogurt. Toss with vegetables, chicken, and walnuts. Place inside pita. 440 calories, 39 grams protein, 42 grams carbs, 15 grams fat 15 Start Packing! A ccording to a recent study in the Journal of the American Academy of Nutrition and Dietetics, 92% of American restaurant meals from both large-chain and non-chain (local) restaurants exceed recommended calorie requirements for a single meal. In 123 restaurants in three cities across America, the research team found that a single meal serving, without beverages, appetizers, or desserts sometimes exceeded the caloric requirements for an entire day. "These findings make it clear that making healthy choices while eating out is difficult because the combination of tempting options and excessive portions often overwhelm our self-control," said senior author Susan B. Roberts, PhD, director of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University in Boston. So, it's time to start packing...your lunch, that is. And with these simple, delicious, and healthy make-ahead lunch recipes, packing your lunch is easier than ever!

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