Recipe: Sautéed Chicken and Pepper Pitas

17 09 2010

For those in Lawrence, KS who were able to watch the episode of Jayni’s Kitchen titled “Rock Chalk Recipes”, this is the lunch item that I prepared with Toben.

(Yield:  4 servings)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

1 tbsp Olive oil

1 c red, green yellow, bell pepper, diced

1 small onion, diced

1 clove garlic, minced

1 lb boneless, skinless chicken breast, cubed

¼ cup shredded reduced fat mozzarella cheese

4 Pita pockets

Directions

  1. Cube chicken and dice vegetables and garlic
  2. Put olive oil in the skillet and heat on medium heat
  3. Sauté chicken with peppers, onion, and garlic in oil for about 10 minutes or until chicken is not pink.
  4. Sprinkle ¼ cup of cheese on mixture and let melt.
  5. Cut pita pocket open and fill with mixture.

Two shortcuts:

1.  Buy Tyson’s precooked grilled chicken strips

2.  Buy Kroger’s Recipe Beginnings: 3 pepper & onion blend (frozen)

Nutritional Information per serving

Calories   350 Carbohydrates   32g Fiber  6g Protein   36g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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How to Lose that Belly Fat

25 06 2010

When I meet with people who want to lose body fat, there are a few things that I focus on initially.  One of these is getting adequate fiber throughout the day.

A recently published study in the American Journal of Clinical Nutrition (Am J Clin Nutr 91: 329-336, 2010) looked at total fiber, cereal fiber, and fruit/vegetable fiber to see if there is a difference in how they affect weight and abdominal fat.  They found that those who ate the most fiber had the least amount of belly fat and weighed less. They also found that cereal fiber was the most effective at preventing abdominal fat gain.

Therefore, when picking a cereal, choose wisely.  One of my general rules for cereal selection is it should have at least 2 grams of fiber and protein for every 100 calories.  (Though, I prefer them to be even higher)

What is fiber? Dietary fibers are structural components of plants. The type and amount of fiber in plants vary from species to species.

How much do we need? A healthy adult should get 10 – 13 grams of fiber for every 1000 calories they eat.  Most women should aim to get a minimum of 20 grams per day and men should aim for 35 grams per day.  Unfortunately, most Americans only consume about 10 grams daily.  To get the appropriate amount of fiber, adults should include the following in their diets:

  • two to three servings of whole grains
  • three pieces of fruits a day
  • two cups of vegetables a day
  • one or two servings of legumes every week

Sources of Fiber

Food Amount Fiber (grams)
Kashi Go Lean Cereal 1 cup 10
Beans, cooked ½ cup 5-8
Peanuts ½ cup 6
Raspberries 1 cup 6
Whole wheat bread, 100% 2 slices 6
Harvest burger 1 burger 5
Apple or Pear 1 fruit 4
Blueberries or Strawberries 1 cup 4
Oats, uncooked ½ cup 4
Sweet potato w/skin, baked 1 potato 4
Brown rice, cooked 1 cup 4
Sunflower seeds ¼ cup 4
Broccoli 1 cup 3

Are there side effects to increasing your fiber? Yes. Some people experience gas and bloating.  But you can avoid these side effects by gradually increasing the amount of fiber you eat daily and drinking plenty of water.

Bottom Line: To help lose that belly fat, choose a high-fiber cereal and include fruits and vegetables daily.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Sloppy Joe

18 06 2010

This week’s recipe is a classic:  Sloppy Joe!  These are quick and easy to prepare, and made with ingredients you may already have on hand.  At my house we like to have them with baked sweet potato fries (try McCain or Ore-Ida brand).

(Yields 6 servings)

Ingredients

1 lb. Lean Ground Beef (better than 90% lean)
¾ cup chopped onion
¾ cup chopped bell pepper
1 ½ tsp minced garlic
1 TBSP mustard
2 ½ cup BBQ Sauce
½ tsp garlic powder
6 whole wheat hamburger buns or thin buns

Directions

In a medium skillet over medium heat, sauté pepper, onion, & garlic until tender, about 3 minutes.

  1. Add ground beef to the vegetables.
  2. Stir and cook until the meat is brown.
  3. Stir in mustard, BBQ sauce, & garlic powder.
  4. Simmer until thickened, about 10 minutes.
  5. Serve on hamburger buns.

Nutritional Information per serving (with Hamburger Bun)

Calories   360 Carbohydrates   50g Fiber  7g Protein   22g Fat 9g Sat. Fat   3g

Nutritional Information per serving (with EarthGrains Thin Bun)

Calories   310 Carbohydrates   39g Fiber  4g Protein   20g Fat 8g Sat. Fat   3g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Easy Grilled Tuna Melt

3 05 2010

Tuna is a conventient and delicious way to include more fish in your diet.  This simple sandwich is a great option for lunch, or even a simple dinner with a green salad.  Enjoy!

Prep Time: 5 minutes

Cook time: 5 minutes

Servings: 1 sandwich

Ingredients

  • 1 (2.6 oz) pouch chunk light tuna, packed in water
  • 1 tablespoon mayonnaise
  • 2 slices whole wheat bread (I use Orowheat)
  • 2 teaspoons Light Butter (I use Land ‘O Lakes with Canola Oil)
  • 2 teaspoons Dijon mustard
  • 1 tomato, sliced
  • 2 tablespoons reduced-fat cheddar cheese

Instructions

1.   In a bowl, add the drained tuna and mayonnaise. Mix together.

2.   Spread one side of each slice of bread with Light Butter and the other side with mustard.

3.   Spread the tuna mixture on top of the mustard side of one of the slices of bread. Place the tomato slices on top of the tuna. Top each with cheese. Place the remaining slice, mustard side inside, on top to create a sandwich.

4.   Spray a skillet with cooking spray and add the sandwich, cheese side up. Cook on medium-high heat about 2-3 minutes until bottom is golden. Using a spatula, turn the sandwich over. Flatten a little with the spatula. Cook about 1-2 minutes until golden. Turn sandwiches over again and cook about 30 seconds more until cheese is melted.

5.   Serve immediately

Nutritional Information per serving

Calories   415 Carbohydrates   41g Fiber  6g Protein   29g Fat 14g Sat. Fat   4g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.