To Your Health
June, 2011 (Vol. 05, Issue 06) |
|
|
Directions
HEAT oven to 375°F.
Cook and stir chicken and cumin in nonstick skillet sprayed with cooking spray on medium heat 2 min. Add peppers; cook 2 min., stirring occasionally.
Stir in salsa; cook 2 min. Add cream cheese; cook 2 min. or until melted. Stir in beans and tomatoes.
SPOON 1/3 of chicken mixture into 8-inch square baking dish; cover with 1 tortilla and half each of the remaining chicken mixture and shredded cheese. Top with remaining tortilla and chicken mixture; cover.
BAKE 20 min. or until heated through. Sprinkle with remaining shredded cheese; bake, uncovered, 5 min. or until melted.
Health Benefits: Although whole wheat pasta and refined white pasta both have a similar number of carbohydrates listed on the nutrition facts label, the whole wheat version will keep you fuller longer due to the higher fiber content. By using fat free cream cheese and fat free cheddar cheese, you’ll save about 50 grams of fat!
CHOCOLATE-PEANUT BUTTER BREAKFAST BARS
Hands On: 10 minutes
Total Time: 30 minutes
Servings: 16 servings (1 bar each)
Ingredients
Cooking spray
1-1/2 cups quick-cooking rolled oats
1 cup whole wheat flour
1 cup firmly packed brown sugar
3/4 cup reduced fat peanut butter
1 cup egg substitute
1/2 cup mini semisweet chocolate morsels
Directions
Preheat oven to 350°F. Spray 13x9-inch baking pan with baking spray. Combine oats, flour and sugar in large bowl. Cut in peanut butter with pastry blender or two knives until mixture resembles coarse crumbs. Stir in Egg Beaters and chocolate morsels. Press mixture evenly into prepared pan. Bake 20 minutes, or until lightly browned. Cool. Cut into bars. To make bars similar in shape to granola bars, cut down center lengthwise into halves. Then cut crosswise into eights.
Health Benefits: By using reduced-fat peanut butter, you'll save about 6 grams of fat. Peanuts have been shown to have a high content of resveratrol, a substance that's been shown to have very strong anti-cancer properties.
Carey Emmons, RD, LDN, is a registered dietitian and licensed dietitian/nutritionist specializing in wellness dietetics and weight management at the Rothman Institute, a leading orthopedic practice in the greater Philadelphia area.
