August 30, 2005
Chicken Strips Makeover
A favorite of kids, teens and even adults, breaded chicken can be a nutrition nightmare. Depending on what is used for breading and how it is cooked, chicken strips can be loaded with fat and calories. With a little time and creativity, you can make a healthier version of this American favorite.
Basic Chicken Strips
2 Chicken breasts, skinless, cut into strips
1 cup corn flakes, crushed
Seasonings of choice
½ cup 1% or nonfat milk
1 Egg white
Preheat oven to 400 degrees. In a shallow bowl, beat the egg white with a whisk and mix with the milk. In another bowl, add seasonings to the crushed corn flakes. If you like spicy, mix in spices like chili powder and paprika. If you like savory, use spices like oregano and garlic and herb. Dip chicken strips into milk mixture and then into the cereal. Press cereal into the chicken to help it stick. Place coated chicken strips onto a baking sheet coated with cooking spray. Spray chicken strips with cooking spray. Bake for 20 mins, turning once during cooking. Dip cooked chicken strips into ketchup or honey mustard sauce.
Or try one of these recipes from Cooking Light.
Chicken Strips with Blue Cheese Dressing
Pair this fiery entrée with cool, crunchy carrot and celery sticks.
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
1/2 cup all-purpose flour
1/2 teaspoon paprika
1/2 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound chicken breast tenders
1 tablespoon canola oil
1/2 cup fat-free mayonnaise
1/4 cup (1 ounce) crumbled blue cheese
1 tablespoon red wine vinegar
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.
While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips.
Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)
NUTRITION PER SERVING
CALORIES 281(28% from fat); FAT 8.7g (sat 2.6g,mono 3.2g,poly 1.5g); PROTEIN 30.8g; CHOLESTEROL 77mg; CALCIUM 101mg; SODIUM 771mg; FIBER 1.3g; IRON 1.9mg; CARBOHYDRATE 18.4g
We think Chicken Boy would approve the use of Engilsh muffins for sturdy, substantial crumbs, but he probably wouldn't object if you substituted firm, hearty bread. It's not as if he can talk or anything.
1/2 cup low-fat buttermilk
1 tablespoon fresh lemon juice
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1 pound skinned, boned chicken breast, cut into 1/2-inch strips
2 cups fresh English muffin breadcrumbs (about 2 muffins)
1/3 cup grated Parmesan cheese
Combine first 6 ingredients in a zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes, turning occasionally.
Preheat oven to 375°.
Combine breadcrumbs and cheese in a bowl. Remove chicken from bag and arrange on a sheet of wax paper. Sprinkle chicken evenly with 1 cup breadcrumb mixture. Turn chicken, and sprinkle with remaining breadcrumb mixture. Arrange chicken strips on a baking sheet coated with cooking spray. Bake at 375° for 30 minutes or until golden brown.
Yield: 4 servings (serving size: about 4 chicken strips)
NUTRITION PER SERVING
CALORIES 262(16% from fat); FAT 4.8g (sat 2.2g,mono 1.4g,poly 0.6g); PROTEIN 32.8g; CHOLESTEROL 71mg; CALCIUM 207mg; SODIUM 674mg; FIBER 0.2g; IRON 2.3mg; CARBOHYDRATE 19.9g
Coffee houses everywhere are overjoyed by the recent studies coming out touting another one of coffee’s health benefits. One article implies that coffee has more antioxidants than fruits and vegetables! Look closer and find that because Americans drink on average more than 1 cup of coffee a day and eat few fruits or vegetables, the researchers state that the food which provides the most antioxidants from our diet is coffee. This doesn’t mean you can substitute a cup of coffee for a fruit or vegetable. Fruits and vegetables provide vitamins, minerals and fiber in combination with the antioxidants. Dates, cranberries and red grapes have been found to have a large amount of antioxidants. Most people eat 3 of the 5 recommended servings of fruits and vegetables each day and consume 1.64 cups of coffee. Also, watch what you’re adding to your coffee. Whole milk, cream, whipped cream or lots of flavored syrups can counteract any antioxidant benefit of coffee. As with anything, moderation is the key. Consider how many cups you have, how big is your “cup��? and what else is in it.
August 29, 2005
Take me out to the ball game
Most people go to a ball game to root for the home team. And as long as they’re there, might as well munch on the garlic fries and super nachos. Others, walk for miles hoping to find the food with the least amount of grease. With early evening games and endless concession stands, it’s hard to get through the whole game without eating something. Once in awhile, ballpark food can be worked into a healthy diet. If you happen to have season tickets, you may want to try some of the lower fat options as discussed in Frank talk about stadium snacks. This article lists the better and worse choices sold at the concession stands. You’ll see Cracker Jacks and peanuts on the healthy list along with frozen yogurt (sadly, those jumbo ice cream cookie sandwiches didn’t make it). Hot dogs and light beer are also on the “better��? list. Note this isn’t the jumbo dog and it doesn’t include chili, cheese and bacon. Wondering how soft pretzels rate? Check out calorieking.com.
August 26, 2005
This is Your Brain on Chocolate
What’s the deal with sugar? Is it addictive? Does it make kids hyperactive? Is there such a thing as a chocoholic? Not quite. People who have a so-called sweet tooth often say they’re addicted to sugar. But addiction is defined as either an emotional or physical dependence or both, characterized by symptoms of withdrawal. That doesn’t happen with sugar or any other carbohydrate. However, new research is looking at the effect of chocolate on certain pleasure centers in our brains. In one study, smelling chocolate activated pleasure-anticipation neurons and food-reward neurons.
Research suggests that when kids are given sugary foods like cake, ice cream and candy they may become hyperactive, but it’s not due to the sugar. In these situations, the environment is what causes the hyperactivity. They’re usually with friends or family and they’re playing, at a party or other fun event in which they are allowed to run around and act somewhat wild. However, kids given sugar free foods at these types of events are just as hyper.
August 23, 2005
Interesting New Business on Its Way: Dinner My Way.
The Central Valley is getting some needed help in the kitchen department. Dinner My Way is a company geared towards busy families who enjoy home-cooked meals but simply do not have the time or desire to prepare them. Commuting 1-2 hours to work everyday is a common practice here in the valley. More and more people are holding onto jobs in the Bay area but moving farther away towards smaller towns and lower home prices. Dinner My Way offers a variety of meals with new menus each month. One option is to assemble your own entrée using the assembly line at Dinner My Way. Starting with a basic recipe, you choose which foods you want to include in your dish depending on your family’s preferences. You leave with 6 or 12 assembled entrees that can either be cooked or stored in the freezer for later enjoyment. The other option is for Dinner My Way to assemble the entrees for you based on their standard recipe. All you do is pick them up and take them home. Nutrition information is available for most entrees. It’d be nice to see special menus geared toward clients requesting low fat, low sodium or even diabetic meals.
August 22, 2005
Quick and Easy Salad
A different mix of sweet, tart and nutty flavors.
1 1/2 Tbsp olive oil
1 1/2 Tbsp water
1 tsp Dijon mustard
3/4 tsp sugar
Salt and Pepper
1/2 Cup chopped apple
1 Tbsp chopped onion
3 Cups lettuce
1 Tbsp chopped walnuts
1 Tbsp crumbled blue cheese
Mix dressing ingredients together in a small bowl. Mix salad ingredients in a large bowl. Add dressing to salad and toss well. Makes 4 servings.
August 18, 2005
All-Time Favorite Cookies
What better combination than oatmeal, peanut butter and chocolate? And, they’re super easy to make.
1/2 cup sugar
1/8 cup 1% or nonfat milk
1 Tbsp cocoa
1 Tbsp margarine
¼ tsp vanilla
1/8 cup peanut butter
¾ cup oatmeal
Combine the first 4 ingredients in a saucepan and bring to a boil. Cook for 1 minute. Remove from heat. Stir in vanilla, peanut butter and oatmeal. Drop by teaspoons onto waxed paper. Makes about 1 dozen.
Unnecessary Justification: Yes, the dietitian is eating a cookie. It’s not nice to stare and point fingers. This recipe has fiber from the oatmeal, monounsaturated fats from the peanut butter, antioxidants from the cocoa, low fat milk and you could use a healthier margarine like Smart Balance and even use Splenda to replace the sugar, if you wish. I haven’t tried the Splenda substitution, so let us know how it works if you try it. And most important, they taste really good :)
August 17, 2005
Get Your zzz's Consistently.
Getting only a few hours of sleep one night does not have a large impact on your body. Acute sleep loss can affect cognitive function causing short attention spans, irritability and lack of concentration. However, chronic lack of sleep can have a negative affect on your health. Consistently sleeping about 4 hours each night can cause your body to poorly regulate blood sugars similar to those with diabetes. You body is not able to clear blood sugars as well because it does not produce sufficient insulin nor is your body able to respond to the insulin. The stress hormone cortisol has also been found to be increased when chronically sleep-deprived which typically corresponds to older-age problems like memory loss and insulin resistance. Two other hormones, leptin and ghrelin, have been found to be decreased in those who are chronically sleep-deprived. These hormones work together to signal hunger in the brain. When low, increased hunger and a craving for high-calorie foods are triggered. Not getting enough sleep on a regular basis can also affect your food and activity patterns. You may be too tired to exercise or even complete activities of daily living resulting in less energy expenditure. Some people turn to food when they’re tired, looking for a quick pick-me-up. Food choices are also affected due to lack of energy to cook or cravings for sweeter, lower-nutrient foods. The combination of these factors can contribute to weight gain. Best thing to do? Shoot for 8 hours of sleep each night. Or, find a comfortable amount for you in which you’re able to function at your best.
August 16, 2005
Everyone's heard about the lady losing weight by eating Mickey D's 3 times a day, right? This in response to the documentary Supersize Me starring Morgan Spurlock who eats McDonalds for 30 days straight. He ends up gaining 25 or so pounds, his cholesterol goes up, he gets a fatty liver and just feels awful. This lady, Merab Morgan, says she has lost 37 pounds by eating only at McDonalds for 90 days. However she also mentioned that she's grown tired of the food and went off the diet for 10 days and gained 5 pounds! Every dietitian in the world is saying a) this in not a solution to your weight problem because it is not something you can follow long term b) if you gained 5 pounds in 10 days, there's something else going on whether it is water shifts or you really really overate on those ten days and c) a McDonalds diet is going to be high in saturated and trans fat - the two worst fats found in food. Even if you do eat the salads, apple dippers and yogurt parfaits - you can't live off that for the rest of your life and depending on what you put on the salads, they can also become unhealthy choices. McDonald-type foods are easy to recreate healthy versions at home. If you like Egg McMuffins - put an egg (or egg whites) and a slice of canadian bacon on an English muffin and you have breakfast. Making it at home you control what extra fat is added to the sandwich. Make a hamburger with lean ground beef or turkey, a whole wheat bun and add your toppings. Chop up some vegetables or buy the ones already chopped, grill a chicken breast on the barbeque and you have a chicken salad. Want french fries? Slice a russet potato into strips, add a little olive oil and some spices and bake in the oven for 30 minutes. Eating McDonalds or any other fast food every now and then is no big deal. Eating it everyday, 3 times a day or even a few times a week is a different story. I think people have a misconception when it comes to cooking. It's too easy and convenient to go through the drive-through and pick up dinner. Make a little time for your health and cook up something good tonight!
August 15, 2005
Heading to Las Vegas this weekend…land of endless escalators, moving walkways, all you can drink (while gambling your money away) and all night buffets. Hopefully visitors are walking up and down the strip and visiting other hotels, restaurants, casinos and shops. You could easily stay in one hotel and clock no more than 1000 steps in a day! We’ll see what I can do…
And, just because the drinks are free while you’re at the tables or the slots doesn’t mean you have to overindulge on alcoholic and caloric beverages. Where else can you get a free bottle of water? Well, sort-of free...
Everything’s bigger in Vegas…even the buffets! It’s easy to overeat when you have so many different foods to choose from and they all look so good! From appetizers to meats to side dishes to desserts…there’s a little bit (or a lot) of everything. Don’t forget the salad bar, that’s a great place to start!
What I’m looking forward to? Shopping and the Day Spa.
August 12, 2005
Fiasco on the Grill
Cooking a pizza on the barbeque sounded like a fun and tasty new meal to try. I have tried this indoors before, however, making a pizza crust on a George Foreman Grill is not quite the same thing as using a barbeque. But, you need to be open-minded when trying new things so try this recipe when you’re not rushed for time and don’t expect perfection.
Simple recipe that includes your personal preferences, but this all happens very quickly so be sure to have all the ingredients handy to add to the pizza.
1 ready-to-bake pizza crust (refrigerator dough)
Part-skim mozzarella cheese
Toppings such as cooked, chopped chicken, turkey pepperoni, chopped mushrooms, bell peppers, black olives, artichokes, onions or whatever you like on your pizza.
Heat barbeque. Unroll dough and press dough into desired thickness using a rolling pin. Spray skillet with cooking spray. Cook vegetables until desired doneness. Add spices such as red pepper flakes, oregano or basil as desired. Spray barbeque with cooking spray and turn to low heat. Place dough on grill and cook for 3 minutes or until puffy and golden brown. Turn over pizza crust. Spread on pizza sauce, sprinkle with cheese and add toppings. Pizza is ready when the cheese is melted. If the crust is done before the cheese is melted, turn off the barbeque and let the pizza cook with the barbeque closed.
Other treats to try on the barbeque:
Fruits like pineapple, melon, banana, pears, plums or peaches. Spray grill with cooking spray. Slice fruits in half and place cut-side down on the grill. Be careful not to overcook them because they may fall apart.
Vegetables like asparagus, zucchini squash, or assorted sliced veggies cooked on a grill pan (all seasoned with olive oil and spices like parsley, oregano, basil or lemon pepper). Or roast corn on the cob on the grill. Just leave it in the husk and remove the corn when the husks are blackened.
August 11, 2005
Peanut Butter - Good for the Heart, Good for the Soul.
One food that I often recommend to people is peanut butter. Partly because it’s a favorite of mine and partly because of it’s nutritional makeup. Usually I get surprised looks and comments concerning peanut butter’s fat, sugar or lard content. True, peanut butter is high in fat – but it’s mostly monounsaturated fat, which is the best fat to eat. Monounsaturated fats can help lower the bad(LDL) cholesterol. I’d recommend the natural style peanut butter because it does not have additional ingredients added in as the commercial brands like Jiff and Skippy do. One serving of peanut butter is 2 tablespoon, which is a pretty good size scoop. One serving has approximately 190 calories, 16 grams fat (9 grams monounsaturated, 4.5 grams polyunsaturated, 2.5 grams saturated), 8 grams protein, 6 grams carbohydrate. Peanut butter can be spread on toast or waffles in the morning, made into a sandwich, made into a peanut sauce, mixed into yogurt, or paired with fruit like apples or bananas. My two favorites are peanut butter and banana and toasted peanut butter sandwiches. A glass of cold milk makes this a tasty and nutritious meal or snack.
Peanut Butter Pancakes
One of my favorite pancake recipes. Or you could make regular pancakes and spread a thin layer of peanut butter on them. Mmmm, melted peanut butter :)
1 1/2 cups all-purpose flour
6 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 1/4 cups fat-free milk
1/4 cup chunky peanut butter
1 tablespoon roasted peanut oil or vegetable oil
1/2 teaspoon vanilla extract
2 large eggs, lightly beaten
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl. Combine milk and remaining ingredients; add to flour mixture, stirring until smooth.
Spoon about 1/4 cup batter onto a hot nonstick griddle or a large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked.
Yield: 5 servings (serving size: 2 pancakes)
CALORIES 349(30% from fat); FAT 11.7g (sat 2.5g,mono 5.1g,poly 3.2g); PROTEIN 12.2g; CHOLESTEROL 90mg; CALCIUM 204mg; SODIUM 432mg; FIBER 1.2g; IRON 2.5mg; CARBOHYDRATE 49.4g
Courtesy of Cooking Light
2 carrots, peeled
1 tablespoon vegetable oil, divided
2 teaspoons grated peeled fresh ginger
3 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/2 cup natural-style peanut butter
1/4 cup low-sodium soy sauce
3 tablespoons rice or white wine vinegar
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt
2 cups red bell pepper strips
1 pound snow peas, trimmed
8 cups hot cooked linguine (about 1 pound uncooked pasta)
1/2 cup chopped fresh cilantro
Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside.
Heat 1 teaspoon oil in a small saucepan over medium heat. Add the ginger and minced garlic; saute 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm.
Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; saute 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.
calories: 296 carbohydrates: 43.1 g cholesterol: 1 mg fat: 8.8 g sodium: 400 mg protein: 11.7 g calcium: 44 mg iron: 3.6 mg fiber: 3.4 g
10 servings (serving size: 1 cup)
Courtesy of Cooking Light
August 10, 2005
A for Effort.
This is interesting. Teen and fashion magazines are starting to use "average" sized women as models. Ever flip through one of these magazines and see a recipe for triple chocolate cake and then an article on how to lose weight and look like the stick figure model in the picture? Eat this cake and look like this. Realistic, right? The average woman today is about 5'4" and 140 lbs. However this is a great effort by magazine editors in today's world of poor body image and unrealistic weight goals. Let's see if anyone else follows suit or how long this will last...
Downward Dog is for Everyone.
Of course athletes practice yoga and pilates. Sun salutations, Warrior I, Upward Dog, the Hundreds, the Teaser - there's something for everyone. What better way to supplement any training program? Strengthening all those tiny muscles used for stability, adding flexibility and balance. It can also be a nice change of pace from hard-core training sessions. Although some types of yoga can be strenuous and challanging as well. It's not just sitting on the floor and touching your toes. Follow this link and find out what the football world is doing to get ready for opening day:
August 8, 2005
Myth Buster Monday: Carrots are not high in carbohydrates.
Being a dietitian, I get some weird questions and some really out-there statements declared to me. I can’t blame the people though, with all the misinformation being spread around in magazines and the internet. Low-carb dieters and diabetics often tell me they don’t eat carrots because they contain a lot of carbohydrate (CHO). True, there are some starchy vegetables which are high in carbohydrate. These are potatoes, peas and corn. Something that is taught in Nutrition 101. Certain squashes like acorn and butternut also contain more carbohydrate than squashes like zucchini or summer (yellow) squash. Legumes like lima, navy, red beans, etc. also contain carbohydrate. But adding another vegetable to the list is puzzling to me. Some people say carrots are a high glycemic index food – which means they enter your blood stream faster than other foods. However, you would have to eat a lot of carrots – we’re talking 1 ½ pounds - to see any kind of dramatic effect to your blood sugar. Most people who eat a handful of baby carrots are not going to see this effect. So to set my mind at ease, and hopefully some of yours:
Food - Grams of CHO
Potato, medium, baked - 37
Corn, boiled, 1 ear - 19
Peas, boiled, 1/2 cup - 12
Tomato, 1 medium - 6
Bell pepper, 1 medium - 7
Carrot, 1 large - 7
By the way, no one ever said diabetics can not eat carbohydrates. So even if carrots did have a lot of carbohydrate in them, you could still eat them. Just as you can eat potatoes, corn and peas. You just need to watch your portion sizes. Another blog, another day.
August 5, 2005
In Style: Smoothies
Smoothies are everywhere from breakfast menus to ice cream shops to smoothie-only shops. With all that fruit they gotta be healthy, right? It depends on a few things. First, take a look at the size. Just as super size anything is unnecessary, so are the large and extra large smoothies. You really don’t need 28 or 32 oz of smoothie…even if it is just fruit and yogurt. Secondly, since the ingredients are mainly fruit, fruit juice and yogurt – that can add up to quite a lot of carbohydrate. If offered a free boost or add in – go for the protein to balance it out a little bit. You’ll be getting vitamins and minerals in the smoothie already – no need to add any more. Thirdly, if you’re having a smoothie for a snack, consider the light versions, if available. Some smoothies are made with a reduced –calorie base that can cut the calories by about ½. If you’re using the smoothie as a meal replacement – go with the regular smoothie. Some of the chocolate or peanut butter (although, my favorite) based smoothies can be more like ice cream shakes with a lot of extra calories and fat. If chosen wisely, smoothies can be an easy way to get fruit, calcium, vitamin C, fiber and other vitamins and minerals into your day. Most times, you can find nutritional information online or available at the store. Here are a few links: Jamba Juice, Robeks, TCBY.
August 4, 2005
Thursday's Taste: Zucchini
All about Zucchini
Zucchini is available year-round fresh, canned with tomato, and frozen and sliced with other vegetables.
To select fresh zucchini, look for small ones that are firm and free from soft spots and cuts. You probably won't be able to find one that's blemish-free because of their tender skins.
To store, refrigerate dry zucchini in a plastic bag for up to 5 days or up to 2 weeks if they are garden-fresh.
To prepare, wash but do not peel. Cut off ends. Follow recipe directions for slicing and cooking.
A Twist on Lasagna: Layered Zucchini
This is also good without the cottage cheese filling - not a big fan of any cottage cheese/ricotta cheese lasagna layer. The mozzarella still makes it cheesey.
4 cups water
6 cups sliced zucchini (about 3 medium)
1 pound ground round
2 garlic cloves, minced
2 cups low-fat spaghetti sauce (such as Muir Glen Organic)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups fat-free cottage cheese
1 tablespoon dried parsley
2 large eggs, lightly beaten
1/2 cup dry breadcrumbs, divided
1 3/4 cups (3 1/2 ounces) preshredded part-skim mozzarella cheese, divided
Preheat oven to 350°.
Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool.
Place the beef and garlic in a large nonstick skillet over medium-high heat. Cook until browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil, and oregano; cook for 1 minute. Remove from heat.
Combine the cottage cheese, parsley, and eggs in a medium bowl.
Arrange zucchini slices in a shallow 3-quart casserole coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture over breadcrumbs; cover with half of the meat mixture and 1 cup mozzarella. Repeat the layers with the remaining breadcrumbs, cottage cheese mixture, and meat mixture; reserve the remaining mozzarella. Bake at 350° for 40 minutes.
Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese melts.
Yield: 10 servings
CALORIES 210(30% from fat); FAT 7.1g (sat 3g,mono 2.8g,poly 0.5g); PROTEIN 20.9g; CHOLESTEROL 69mg; CALCIUM 153mg; SODIUM 554mg; FIBER 2.3g; IRON 2.5mg; CARBOHYDRATE 14.8g
Courtesy of Cooking Light
A Twist on Fried Zucchini: Zucchini Oven Chips
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Yield: 4 servings (serving size: about 3/4 cup)
CALORIES 61(28% from fat); FAT 1.9g (sat 1g,mono 0.5g,poly 0.2g); PROTEIN 3.8g; CHOLESTEROL 5mg; CALCIUM 87mg; SODIUM 231mg; FIBER 1g; IRON 0.6mg; CARBOHYDRATE 7.6g
Courtesy of Cooking Light
August 3, 2005
Bacon Double Cheeseburger Makeover
A bacon double cheeseburger is one of the worst items on a fast food menu. Although it may sound tasty, the two patties, bacon, cheese and mayonnaise is loaded with artery-clogging fat and calories. Like with any other food, if this is an occasional food for you - no big deal. However, if this is a staple in your diet, next time you get a craving, why not push up your sleeves and try to master a healthier version in your home kitchen. Here’s how: Start with lean ground turkey breast or ground beef (5-7% fat). Whether you’re making your own patties or using pre-made patties – either one will work. While the burgers are cooking on the barbeque, microwave some turkey bacon (2 slices per burger). Slice up a tomato, onion, maybe some pickle. Clean some lettuce leaves – the greener, the better. When the burgers are just about done, add a slice of low fat cheese (mozzarella is my favorite or Trader Joe’s has some other good low fat flavors). Toast the whole wheat hamburger buns (my choice: Sara Lee) on the grill. All that’s left to do is put it all together. Pile on the veggies, bacon, ketchup and mustard and you have yourself a bacon cheeseburger without the extra grease. Maybe have a lettuce salad on the side or dip baby carrots, celery and cucumber sticks into low-fat ranch dressing.
August 2, 2005
Finally, bread is back!
No more burgers without the bun? Good-bye low-carb wraps? Atkins Nutritionals Inc. recently filed for bankruptcy protection. With so many other food companies following suit, Atkins NUtritionals Inc. just couldn't compete. The previous leader in the low-carb diet craze is now limiting it's sales to nutritional bars and shakes. Is this just the beginning of the low-carb diets losing strength? We can only hope!
August 1, 2005
Micronutrient Monday: B12
Vitamin B12 works closely with folate to make red blood cells. If you are deficient in B12, you can develop a type of anemia called pernicious anemia. Symptoms of anemia include fatigue, weakness and tingling sensation because red blood cells can not carry adequate oxygen to our cells. Intrinsic factor is needed to absorb B12. Some people may not make this body chemical due to genetic reasons or some stomach surgeries inhibit intrinsic factor synthesis. Injections of B12 can treat this problem. Because B12 is naturally found in animal products, strict vegetarians are at risk for being B12 deficient. Some fortified foods contain B12 as well. Because B12 is a water-soluble vitamin, if excess amounts are consumed, they are excreted in the urine. Consuming large amounts of B12 to boost energy levels has never been backed up by science. This is often referred to as having expensive urine. The Recommended Daily Allowance (RDA) is 2.4 micrograms.
Food - mcg
salmon, cooked 3oz - 2.6
beef tenderloin, broiled 3oz - 2.2
yogurt, 1 cup - 1.4
shrimp, cooked 3 oz - 1.3
milk, 1 cup - 0.5
chicken, roasted 3 oz - 0.3
egg, large 1 - 0.1