Another Great Recipe for you!
I’d add some broccoli and cauliflower to that dish to round out a
dinner that will help you feel satisfied while losing fat.)#

Chicken in Coconut-Lime Sauce

SERVES: 4

3 tbsp coconut oil
4 bone-in chicken thighs
4 bone-in chicken drumsticks
½ cup sliced green onions
½ cup prepared salsa
1 tbsp minced garlic
2 dried red hot peppers
1 tsp curry powder
½ tsp salt
¼ tsp freshly ground black pepper
13½ oz (1 can) coconut milk
½ cup fresh lime juice
a few lime slices (for garnish)
a few fresh red hot peppers (for garnish)
½ cup grated coconut (for garnish)

In large frying pan, warm coconut oil over medium-high heat. Brown
chicken in batches, about 5 minutes on each side; remove from frying
pan and keep warm.

To frying pan, add green onions, salsa, garlic, dried hot peppers,
curry powder, salt, and black pepper; cook about 2 minutes, stirring,
until onion is browned.

Return chicken to pan; pour coconut milk and lime juice over chicken.

Simmer over low heat about 30 minutes, or until fork can be inserted
into chicken with ease.

Remove and discard hot peppers.

Remove chicken to a platter. Garnish with lime slices and fresh red
hot peppers, and sprinkle lightly with grated coconut before serving.

This recipe serves:  4

2 tablespoons red wine vinegar
2 tablespoons sugar
1/4 cup honey
2 tablespoons Dijon mustard
salt to taste
white pepper to taste

4 skinless, boneless chicken breasts, 3 to 4 oz. each
1 tablespoon olive oil
salt and pepper

COOKING INSTRUCTIONS

For the honey-mustard glaze:
1. In a small saucepan, heat the vinegar and sugar over medium heat until the mixture boils and the sugar dissolves. Add the honey and Dijon mustard and bring it to a boil. Remove from heat.

2. Season with salt and pepper to taste.

For the grilled chicken breasts:
3. Preheat the grill to medium-high.

4. Sprinkle the chicken breasts with salt and pepper and drizzle with olive oil.

5. Place the chicken breasts on the grill. Grill until cooked through, about 6 minutes per side.

6. Place the breasts on a serving platter and brush them with the honey-mustard glaze.

Serving Size: 1 chicken breast

Spring Chicken Fricassee with Asparagus and Peas
This recipe serves: 4
INGREDIENTS

2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken thighs
salt to taste
freshly ground black pepper
1 medium onion, sliced
2 cloves garlic, minced
1/2 cup dry white wine
1 cup low-sodium chicken broth
1 pound asparagus, trimmed and cut into 1 1/2 ” lengths
1 cup shelled, fresh peas
4 cooked red potatoes, quartered

COOKING INSTRUCTIONS

1. Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

2. Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

3. Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

4. Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

5. Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

6. Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

7. To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl

NUTRITIONAL INFORMATION

Number of Servings: 4
Per Serving
Calories 420
Carbohydrate 35 g
Fat 14 g
Fiber 7 g
Protein 37 g
Saturated Fat 3 g
Sodium 466 mg

There’s no need to feel guilty over this classic creamy combination of chicken, peppers and mushrooms.
Our version uses low-fat milk and flour for thickening to make it plenty rich without all the saturated fat.

Chicken a la King

6 servings, about 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition

Per serving: 271 calories; 8 g fat (1 g sat, 4 g mono); 66 mg cholesterol; 15 g carbohydrates; 28 g protein; 1 g fiber; 401 mg sodium; 529 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Selenium (40% dv), Potassium & Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat

Ingredients

    * 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
    * 1/2 cup all-purpose flour
    * 2 tablespoons canola oil, divided
    * 10 ounces white mushrooms, quartered
    * 1 large green bell pepper, diced
    * 3/4 teaspoon salt
    * 1/2 teaspoon freshly ground pepper
    * 1 cup dry sherry, (see Note)
    * 1 cup reduced-sodium chicken broth
    * 1 cup low-fat milk
    * 1 4-ounce jar sliced pimientos, rinsed
    * 1/2 cup sliced scallions

You Might Also Like

    * King Crab & Potato Salad
    * King Ranch Casserole
    * Grilled Chicken Salad with a Fresh Strawberry Dressing
    * Lebanese Fattoush Salad with Grilled Chicken
    * Sofia’s Chicken Paprikash
    * Chicken & Chickpea Tagine
    * Roast Chicken Dal
    * Madras Chicken & Broccoli Salad
    * Chicken & Fruit Salad

Preparation

   1. Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
   2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
   3. Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.

Tips & Notes

    * Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Sold in over 200 countries, Coca-Cola® is one of the most familiar brands of beverages in the world. As Coke is flavored mostly with caramel and sugar, the latter being such a controversial ingredient, the makers of Coke have long since began using artificial sweeteners instead of sugar.

Studies continue to show that these artificial sweeteners can cause weight gain, disruption of sleep patterns, sexual dysfunction, increases in cancer, MS, Lupus, diabetes, and a list of epidemic degenerative diseases. How ironic that a product originally intended for medicine can actually make you sick.

So it is your choice after reading this Article or don’t mind the above mentioned ailments, and diseases will you continue or will you stop immediatley and share this with all your friends, family and coworkers??

1. Aspartame (phenylalanine)
Used in the majority of diet products, including Diet Coke®, Aspartame can be up to 200 times sweeter than regular (real sugar). The high levels of phenylalanine (detrimental to people with PKU disorder) and methanol in Aspartame destroys neurons and can lead to memory loss, brain tumors and cancer. Twelve ounces of Diet Coke® can contain about 200 mg of Aspartame. Aspartame is a half-billion dollar industry and is the main ingredient in Equal® and NutraSweet®

2. Acesulfame-K (acesulfame potassium) or Ace-K
An artificial sweetener used in Coca-Cola Zero®. Acesulfame-K is 150-200 times sweeter than sugar and is a potential cancer-causing agent. Similar to saccharin, Acesulfame-K enhances a beverages’ sweet taste while extending its shelf life. Acesulfame-K failed to meet FDA standards. Acesulfame-K is marketed under the brand, Sunett and is in Sweet One sweeteners.

3. Neotame (dimethylbutyl)
7,000 to 13,000 times sweeter than sugar (one quarter teaspoon of neotame contains the equivalent of 22 pounds of sugar). Neotame is relatively new and is being marketed to replace high fructose corn syrup in many Coca-Cola products. Neotame can cause ADD/ADHD and other emotional and behavioral disorders. Currently not available in individually wrapped packages.

4. Saccharin
Made from an organic petroleum molecule and can be 300 times sweeter than natural sugar. Saccharin is found in fountain Diet Coke® and should be avoided during pregnancy. Especially harmful to children, saccharin has been implicated as a carcinogen and can cause tumors in the bladder as well as cancer. Saccharin is used in Sweet and Low®

5. Cyclamate or sodium cyclamate
Found in Coke Zero and Coca-Cola Light. Banned by the FDA, cyclamate is especially harmful to the male reproductive system causing infertility and diminished testicles. Cyclamate is a carcinogen, which when combined with other harmful substances, can increase the onset of cancer. Look for this harmful sweetener in products when traveling overseas, especially in Latin America. Cyclamate is in Sugar Twin.
6. Sucralose (E955)
600 times sweeter than sugar and is found in Diet Coke. Preliminary research indicates that sucralose can cause organ damage and intestinal complications as it is removed from the blood stream by the kidneys. Sucralose has also been found to trigger migraines. Sucralose is the ingredient known as Splenda®.

7. Maltodextrin
A bulking base for most, common artificial sweeteners. A type of carbohydrate, Maltodextrin is only slightly sweet or almost flavorless. Affects people with allergies to corn or wheat. It is found in Equal, Splenda and many others.

8. Sucrose
Regular table sugar. In one can of Coke there can be over 40 grams of sugar, equivalent to eight to ten teaspoons. If you substitute water with cola beverages, you could gain 18 pounds in one year. Excessive sugar consumption can cause mood swings, nervous disorders, diabetes, heart disease and hypertension. Sugar feeds every cell including cancer cells. In Mexico, Coca-Cola is made with sugar.

9. High Fructose Corn Syrup (HFCS 55)
Quite possibly the single most common sweetener. High fructose corn syrup also extends the shelf life of products and is cheaper than sugar. Linked to obesity possibly due to the pervasiveness of its presence, digestion of high fructose corn syrup promotes the storage of fat in the human body. High fructose corn syrup is found Coca Cola Classic.

10. Alitame
2000 times sweeter than sugar and is not calorie free. Alitame is not approved for use in the U.S. and petitions have been withdrawn. Alitame is approved for use in Coke beverages found in Australia, Mexico, New Zealand and China. Alitame was developed by Pfizer®, and is marketed under the brand name, Aclame™.

Got Leftovers?
Use that leftover turkey for more than just sandwiches this year. You can put your thanksgiving surplus to good use in this hearty chili, featuring corn and turkey. A virtual cornucopia of beans, this hearty meal has 13 grams of fiber and 29 grams of protein in a single serving. Wind down after hectic holidays with this one-pot comfort food.

Three-Bean Chili
with Corn and Turkey
• 2 Tbsp. canola oil
• 2 cups chopped onion
• 2 garlic cloves, finely chopped
• 1 large red bell pepper, seeded and coarsely chopped
• 2 Tbsp. chili powder
• 1/4 tsp. cayenne pepper, or to taste
• 1 Tbsp. ground cumin
• 1 tsp. dried oregano
• 1/2 tsp. cinnamon (optional)
• 3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained
• 1 cup frozen or drained canned corn
• 1 can (28 oz.) crushed tomatoes
• 1 cup low sodium tomato or vegetable juice
• Salt and freshly ground black pepper, to taste
• 3 cups (about 1 lb.) diced cooked turkey
• Hot sauce (optional)
• 4 cups cooked brown rice
In large, deep pot, heat oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute‚ about 4 minutes, stirring often, until onion is translucent, garlic is golden and bell pepper is softened. Add chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly. Stir in beans, corn, tomatoes and tomato juice. Bring to boil, reduce heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.
Stir in turkey and simmer until heated through. Adjust seasonings by adding more salt and pepper and hot sauce, to taste. Serve over cooked brown rice.
Makes 8 servings.
Per serving: 435 calories, 8 g total fat (1 g saturated fat), 62 g carbohydrate,
29 g protein, 13 g dietary fiber, 581 mg sodium.

Apples have always been a staple in my home. My children eat them any time of the day or night. I often give thanks for this because they’re super convenient – no sticky fingers, no need to peel and they don’t squash in the schoolbag. And, as a health conscious mother, they tick all the boxes when it comes to a healthy snack – portable and easy to eat like other snack foods but without the added fat and sugar.

But does the proverbial apple a day really keep the doctor away. Apple eaters get a decent dose of fibre, some vitamin C and small amounts of B vitamins in a low calorie (kilojoule), low GI package. Apples are also loaded with anti-oxidant compounds called flavonoids (as are tea, onions and red wine) and are a significant source of quercetin and catechin. It’s these antioxidant compounds primarily in the skin that are thought to be responsible for apple’s health benefits – so wash them and eat them skin and all.

How does all this translate into health benefits? Research has found that people who eat three or four serves of fruit a day, particularly apples and oranges, have the lowest overall GI and best blood glucose control. While, large-scale studies published in recent years have also shown that eating apples is linked to a reduction in heart disease, diabetes, asthma and some types of cancer (lung, bowel and breast).

For example, the 2007 Women’s Health Study found greater intakes of flavonoid rich foods like apples (along with red wine and pears) are associated with a reduced risk of heart disease among post-menopausal women.

With so many of us needing to trim our tummies, eating an apple a day could put us on the path to shedding pounds without pangs. January GI News reported on a study that showed how feel full foods that you have to chew a lot (apples, carrots, pearl barley, muesli, very grainy breads, lean meat) satisfy appetite faster and keep you feeling fuller for longer. While a study published in Appetite by researchers at Pennsylvania State University found that ‘eating whole fruit (in this case a peeled apple) at the start of a meal can be an effective strategy for increasing satiety and decreasing energy intake at a meal.’ People who ate a whole apple about 15 minutes before lunch, consumed almost 190 fewer calories (around 800 kJ) at lunch than when they didn’t have the apple.

Crunch time In a world where eating for health can easily become complicated and costly, it’s good to know that something so naturally sweet and filling will help you enjoy a lifetime of healthy benefits.

For recipes using apples – with the skin on – check out this website.

Karen Kingham is a mother, health and nutrition writer and Accredited Practicing Dietitian. She also consults to the Australian apple industry.

Triple apple Thai salad
If you don’t like chilli, add some thin strips of red capsicum instead. This light and tangy low GI recipe was created by Kathryn Elliott for Apples Australia & Horticulture Aust Ltd.
Serves 4, but simply halve quantities for 2

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50 g (about 2 oz) raw cashews
2 green onions, cut into thin strips
150 g (5 oz) sugar snap peas, ends trimmed
1 cup wild or baby rocket
1 red chilli, seeds removed, finely chopped
5 wombok (Chinese cabbage) leaves, finely shredded
½ cup fresh coriander leaves
½ cup fresh mint leaves
1 Fuji apple
1 Granny Smith apple
2 Jonathon or Pink Lady apples

Dressing
1½ tablespoons sesame oil
2 tablespoons apple cider vinegar
1 tablespoon soy sauce
2.5 cm (1 inch) piece fresh ginger, grated

Whisk together the dressing ingredients in a bowl and set aside.
Place cashews in a frying pan over a medium heat and toast until browned on all sides – about 3–4 minutes. Keep a close eye on them, as they can burn very quickly.
To make the salad, put the shallots, sugar snap peas, rocket, chilli, wombok and herbs into a bowl. Quarter and core the apples (leaving the skins on). Cut into thin slices and add to the vegetables. Pour over the dressing and toss to combine and serve the salad immediately with the toasted cashews sprinkled on top.
Per serving
Energy: 1030 kJ/245 cal; Protein: 5 g; Fat: 13 g (includes 2 g saturated fat); Carbs: 28 g; Fibre: 6 g

If you’re having trouble working vegetables into your meals have no fear–this pasta look-alike is here to help. Spaghetti squash, a winter variety, is actually quite mild-tasting on its own. This recipe uses tomatoes and onion to impart rich flavor without taking away from the unique texture of the squash. And squash is a nutritional powerhouse, containing Vitamin A, potassium and fiber.

Spaghetti Squash with Fresh Tomato Sauce
• 1 small spaghetti squash (about 2 lbs.)
• 2 lbs. vine-ripe tomatoes (small beefsteak, Early Girl or plum varieties)
• 1 Tbsp. extra virgin olive oil
• 1/2 cup finely chopped onion
• 2 garlic cloves, finely chopped
• Pinch of dried red pepper flakes
• 1/2 tsp. salt
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• Freshly ground black pepper
Preheat oven to 375 degrees. Pierce squash in half dozen places with a thin knife. Bake squash on a piece of foil in oven until it yields slightly when firmly pressed, about 50-60 minutes.
Meanwhile, peel tomatoes using a swivel-bladed vegetable peeler with serrated blade. Halve, seed and dice tomatoes.
Heat oil in medium skillet over medium-high heat. Add onion and sauté until translucent, about 4 minutes. Mix in garlic and cook another 2 minutes, stirring constantly. Add tomatoes, red pepper flakes, salt, basil and oregano. Cook, stirring until tomatoes are tender (but still hold their shape), about 5 minutes. Season to taste with black pepper.
Halve the baked squash horizontally. Scrape out and discard the seeds. Using a fork, scrape out the squash in strands. Divide four cups of the squash among four deep pasta bowls. Spoon one-fourth of the sauce over the squash in each bowl. Serve immediately.
Makes 4 servings.
Per serving: 140 calories, 5 g. total fat (less than 1 g. saturated fat), 25 g. carbohydrate,
4 g. protein, 6 g. dietary fiber, 347 mg. sodium.

Wondering what to do with the kids at the neighborhood barbeque? With all the running around they’re doing, it’s a wonder they have time to eat at all. To keep them hydrated without slowing them down, many parents mistakenly reach for a sports drink or a soda for the quick fix. Next time come prepared with this great smoothie recipe for instant electrolyte replenishment that is an excellent source of vitamin C and potassium. Everyone will want a sip of this warm-weather staple.

Honeydew Kiwi Smoothie

• 1 ripe kiwi
• 2 Tbsp. fresh lime juice
• 1 Tbsp. agave nectar (or honey)
• 2 mint sprigs, optional, for garnish

In blender, whirl melon, kiwi, lime juice and nectar until smoothly blended. If using frozen melon, divide smoothie between 2 tall, narrow glasses. If using chilled melon, pour smoothie into glasses filled with ice cubes. Garnish each glass with mint sprig, if desired, and serve immediately.

Makes 2 servings.

Per serving: 120 calories, 0 g. total fat (0g. saturated fat), 32 g. carbohydrate,
2 g. protein, 3 g. dietary fiber, 35 mg. sodium.

2 ears corn, cooked (boiled or grilled)
1 pint cherry tomatoes, halved
1/4 cup finely chopped red onion
10 basil leaves
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
salt to taste
freshly ground black pepper

4 top sirloin steaks, about 4 ounces each

For the tomato and corn relish:
1. Cut the corn from the cob and place it in a mixing bowl.

2. Add the cherry tomatoes, red onion, basil, sugar, vinegar and olive oil. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 2 days. The relish can be served sold or at room temperature.)

For the steak:
1. Preheat the grill to high.

2. Season the steaks with salt and pepper.

3. Cook the steaks on the hot grill to the desired doneness, about 5 minutes per side for medium.

4. Serve the steaks topped with the relish.

Serving Size: 1 steak with relish