Smart Approach to Carbs

Which starchy, satisfying food can you keep on the menu even when you're trying to lose weight? Potatoes.
Researchers tested this very theory in a recent study of overweight people. They put everyone in the study on a diet but let half of them eat a serving of potatoes almost every day. Twelve weeks later, the potato eaters had lost roughly the same amount of weight as the potato abstainers -- about 3 pounds.

Slim Down Secrets
Contrary to popular belief, carbs aren't off limits when you're trying to lose weight. In fact, your body needs carbs for energy and key nutrients. And in a study where overweight people cut 500 calories from their diet each day, people still lost weight regardless of whether their diet included potatoes. 

Bottom line: When it comes to weight loss, the overall composition of your diet is more important than including or excluding any single food. A calorie-controlled diet that is balanced, high in fiber and nutrients, and focused on healthful fats will get you further than nixing bread. Or potatoes. Or any one food group, like carbs.

Spuds for All
Whether you're trying to slim down or just boost your nutritional status, potatoes are a super menu choice. One medium baked potato with the skin serves up 4 grams of fiber, 900 milligrams of potassium, and a healthy dose of vitamin C. All for just 160 calories. Top your tater with corn, black beans, and salsa to ratchet up the flavor and 

nutrition without adding tons of extra fat and calories.

Here is an excellent recipe to spice up the potatoe. 

Black Bean-Smothered Sweet Potatoes

For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.

Yields: 2 servings
Total Time: 20 min

Prep Time: 15 min

Oven Temp: 425

Ingredients

• 2 medium sweet potatoes
• 1 can(s) (15-ounce) black beans, rinsed
• 1 medium tomato, diced
• 2 teaspoon(s) extra-virgin olive oil
• 1/2 teaspoon(s) ground cumin
• 1/2 teaspoon(s) ground coriander
• 1/4 teaspoon(s) salt
• 2 tablespoon(s) reduced-fat sour cream
• 2 tablespoon(s) chopped fresh cilantro

Directions

1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees until tender all the way to the center, about 1 hour.)
2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Tips & Techniques

Carb Servings: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

Salmon Recipes and Cooking Tips

We love cooking with salmon for many reasons -- its distinct (but not overpowering) flavor, the variety of ways it can be prepared, its affordability, and its health benefits. High in protein but low in calories, omega-3-rich salmon is a go-to fish for everyday cooks and chefs alike. (There's a reason it's on the menu at nearly every restaurant.)

I’ve researched the web and included three recipes accompanied by a pic

Grilled Salmon with Herb Crust

Ingredients

Serves: 4

• 12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick
• 1/3 cup coarsely chopped fresh oregano
• 1/3 cup coarsely chopped fresh cilantro
• 1/4 cup sliced green onion
• 1 clove garlic
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions

Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. 

Set aside.

In the bowl of a food processor or a mini-chopper combine oregano, cilantro, green onion, garlic, lemon juice, oil, salt, and pepper. 

Cover and process until chopped. (Or, use a knife to finely chop oregano, cilantro, green onion, and garlic. 

Transfer to a shallow bowl. Stir in lemon juice, oil, salt, and pepper.) 

Generously coat both sides of salmon with the herb mixture.

Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork. 

To serve, cut each salmon piece in half. Makes 4 servings.

about this recipe

Finely chopped herbs create a flavorful crust on this grilled salmon, which is low in both calories and sodium.

Salmon with Asparagus and Potatoes

Serves 4

Ingredients

• 1 1/2 lb salmon fillet, cut in 4 equal pieces
• 2 pkg (3.6 to 4 oz each) roasted garlic mashed potatoes
• 1 1/2 lb thin asparagus, woody ends snapped off
• 1 Tbsp oil
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper

Directions

Heat oven to 425°F. 

Line a large rimmed baking sheet with nonstick foil.

Place salmon pieces 1 in. apart in center of baking sheet. 

Reserve 1 cup potato flakes from 1 package. 

Sprinkle remaining flakes from that package on top of salmon.

Arrange asparagus around salmon. 

Drizzle all with oil; sprinkle with salt and pepper. 

Bake 12 to 15 minutes, turning asparagus once, until salmon is opaque in center and asparagus are crisp-tender.

Meanwhile, put the reserved 1 cup and remaining package of potato flakes in a 2-qt microwave-safe bowl. 

Add 3 1/2 cups water; cook in microwave as package directs.

Different Takes:
Sprinkle asparagus with 1 1/2 tsp dried tarragon.
Serve with lemon wedges.

Use milk instead of water to make the mashed potatoes creamier.

Salmon Panzanella 

Serves 4

Ingredients

• 8 Kalamata olives, pitted and chopped
• 3 tablespoons red-wine vinegar
• 1 tablespoon capers, rinsed and chopped
• 1/4 teaspoon freshly ground pepper, divided
• 3 tablespoons extra-virgin olive oil
• 2 thick slices day-old whole-grain bread, cut into 1-inch cubes (see Tip)
• 2 large tomatoes, cut into 1-inch pieces
• 1 medium cucumber, peeled (if desired), seeded and cut into 1-inch pieces
• 1/4 cup thinly sliced red onion
• 1/4 cup thinly sliced fresh basil
• 1 pound center-cut salmon, skinned (see Tip) and cut into 4 portions
• 1/2 teaspoon kosher salt

Directions

1. Preheat grill to high.

2. Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil.

3. Oil the grill rack (see Tip). Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side.

4. Divide the salad among 4 plates and top each with a piece of salmon.

Tips: If using fresh bread, you can grill the bread slices along with the salmon and then cut them into cubes. Alternatively, cut bread into cubes, place on a baking sheet and bake at 300°F until dry.

How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

about this recipe

Traditional Italian bread salad gets a flavor and protein boost with the addition of grilled salmon. Make it a Meal.

These recipes are great to add fish to your diet and are low in fat and high in protein.

APPETITE SUPPRESSANTS

APPETITE SUPPRESSANTS 

I know, the holidays are almost over and you have overdone it and ate too much.  So here is a little help to decrease your appetite and at the end of the article, I've included a wondeful recipe for a nice low fat high protein treat.

BEST APPETITE SUPPRESSANTS

Granted, in order to lose weight you must eat, but the choice of food, what you group it with, as well as when and how much you eat are all important factors. There are ways to naturally suppress your appetite, which I will share with you.

Natural Appetite Suppressants

Water - Water is one of the most important nutrients you can put in your body. It is necessary for metabolizing stored body fat, digestion, transportation of nutrients and absorption of vitamins and minerals. It's an important, yet overlooked factor when embarking on a fat loss or fitness program. Drinking adequate amounts of water daily will purge toxins and suppress your appetite. In addition, it's said that you can burn approximately 123 calories for each glass of ice cold water you drink. This is possible because the body must work to warm the water to 98.6 degrees.

Complex Carbohydrates - Carbs are broken down slowly. The body must split the long chain and then take one sugar off at a time. This allows the complex carbohydrate to be absorbed gradually into the bloodstream. Complex carbohydrates give a feeling of fullness and sustained energy, keeps the body working longer, and suppresses your appetite. The notion that complex carbohydrates are fattening is misunderstood. They can be the enemy if you eat them by themselves or overeat them. Your best complex carbohydrate choices would come from Mother Nature, such as potatoes, sweet potatoes, brown rice, oats, etc.

Essential Fats - Essential fats are great for suppressing the appetite, as well as being essential for our bodies to function properly. Essential fats are not the enemy either. However, trans fats (man-made fats) are. Since our bodies cannot manufacture essential fats, it is vital that we receive them through our nutrition. Adequate amounts of essential fat lowers cravings. These necessary fats can also aid in fat burning if the complex carbohydrates are limited. Don't be afraid to toss some almonds or cashews in your mouth between meals.

Protein - Every living cell in your body is constructed of protein. It is necessary for cellular function, proper muscle growth, and tissue repair. Since protein doesn't affect insulin in a negative way, it's always safe to eat and important to include it in every meal. Eating the proper amount of protein for your body can blunt cravings and keep you on top of the fat loss game.


Balanced Meals - Balanced meals will give you and appetite suppressant advantage. A balanced meal entails a complete protein, carbohydrate, and an essential fat. Balanced meals keeps your blood sugar stable, provides energy, and aids in fat loss.

Eat Every Three Hours - Frequent meals are important for keeping the metabolism high and keeping the appetite low. Every time you eat a meal, your body must work (digest), which increases your metabolism. If you skip a meal, your body doesn't know when it's going to receive food again, so it holds on to body fat and even stores it to survive. In addition, constant, quality feedings kill mad cravings.

Avoid Processed Sugar - Processed sugar is the enemy. If you are going to cut anything from your eating program, make it this white devil, although it can come to you incognito. Sugar disrupts your normal body function. It shoots the insulin sky high and then it plummets faster than it went up. It can leave you in a merry-go-round of frustration. When you cut processed sugar from your life, you will regain so much control and combat those nasty cravings.

Supplemental Appetite Suppressant - Now Super Citrimax is an amazing supplement that contains chromium polynictionate and HCA. Supplementing with this product will reduce blood glucose levels and allow carbohydrates to be directed to the muscle rather than fat. This is an excellent supplement for those who are carb-sensitive. Stress, high sugar intake, trans fatty acids, over training, sweating, and low fiber contribute to a chromium loss. 500 to 1000 mg, preferably thirty minutes before eating a complex carbohydrate meal. This supplement does not have any side effects.

Conclusion to Appetite Suppressants

Implementing these simple tactics can suppress your appetite and reset your metabolic set point so you can recharge your metabolism. You don't have to start the entire list today, but it would help greatly if you could implement one each week and continue to progress from there.

AND NOW FOR THE TREAT

PEANUT BUTTER SHAKE HEALTHY AND GOOD FOR YOU

Peanut Butter Banana Breakfast Shake

Makes 1  servings
Prep Time: 5  min
Cook Time: 5  min

Ingredients

• 1 cup fat free or lowfat milk
• 1/2 cup frozen banana slices
• 1 tbsp. peanut butter
• 1/4 tsp. ground cinnamon
• 1/2 tsp. vanilla extract
• sweet cocoa powder (optional)

Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.

Nutritional Facts per serving for individual food recipe:

Calories: 270, Total Fat: 9 g, Saturated Fat: 2 g ,Cholesterol: 5 mg ,Sodium: 220 mg, Calcium: 35% Daily Value, Protein: 15 g, Carbohydrates: 35 g, Dietary Fiber: 3 g

NUTRITIONAL DRINKS WITH HEALTH BENEFITS

BENEVIA, NUTRITIONAL DRINKS WITH HEALTH BENEFITS

Today I wanted to share with you a product which I highly recommend.  BENEVIA.

Instead of drinking sodas, give this company a try.  The link for their site is just above, but read the review below.

BeneVia(R). Developed by leading experts in healthcare, nutrition and aging, BeneVia(R) is a revolutionary fruit-based nutrition drink with the nutrients to help consumers stay healthy and active as they age.


The four varieties of the BeneVia(R) product line target the four most common health conditions faced by aging consumers. 

Strength & Energy - Loss of muscle strength and energy 
Memory & Focus - Declining memory and speed of learning 
Heart Health - Cardiovascular health issues 
Immune Protect - Immune response and ability to fight infections 
BeneVia(R) is a naturally flavored fruit juice drink that tastes better and is less filling than creamier "shake-based" nutritional drinks. BeneVia(R) is fat free and approximately half the calories of other beverages in the adult nutrition category. 

BeneVia(R) is available in four-packs of eight ounce bottles and is sold in the adult nutrition section of retail food and drug stores. The recommended retail price for the four-pack is $7.99, in line with other adult nutrition drinks. 

BeneVia(R) is rolling out in selected markets across the US this month with plans to be available nationally by the end of the year. 

"We're thrilled to launch BeneVia(R) and also looking forward to making it available nationwide very soon," said HealthSpan CEO John Troup, PhD. "We know that the great taste and nutritional benefits of BeneVia(R) will soon help millions of aging Americans to lead healthy, active lives." 

For more information about BeneVia(R), including nutritional profiles and availability, visit http://www.gobenevia.com. 

BeneVia(R), Protein Deficiency and Nutrition 

As adults age, protein - or the lack of it - becomes a critical factor in staying healthy and active. In fact, protein deficiency is related to many of the risk factors associated with aging, including fatigue, suppressed immune functions, anemia and a host of other conditions. 

For many Americans suffering from protein deficiency, a critical factor to getting enough protein from nutritional supplements is the taste and convenience of the beverage. 

BeneVia(R) (pronounced "ben-uh-VEE-uh") was developed by some of the leading healthcare experts in aging and protein. Led by baby boomer Robert Wolfe, PhD, the BeneVia(R) nutrition research and development team has created nutritious and delicious formulas that are easy to drink and can promote and maintain a healthy lifestyle for older Americans. Wolfe is both an endurance athlete and a world-renowned protein expert at the University of Arkansas for Medical Sciences (UAMS) Reynolds Institute for Aging. 

BeneVia(R) drinks have been clinically proven to help manage specific health conditions: 

Strength & Energy - Improves muscle function and energy by 20% in six weeks 
Memory & Focus - Increases memory retention by 39%, improves learning time by 25% 
Heart Health - Reduces cardiovascular risk by 18% 
Immune Protect - Helps promote a healthy immune system 
BeneVia(R) and the Adult Medical Nutrition Category 

The adult medical nutrition category is estimated to represent over $2 billion annually today and is expected to double in the next five years. 

After identifying the need for a palatable nutritional beverage that provided additional protein and health specific benefits for the aged, Drs. John Troup, Robert Wolfe and Nicolaas Deutz developed the nutritional formula for BeneVia(R) based on novel research with interest and long standing support from the National Institutes of Health. Research support was provided through the University of Arkansas for Medical Sciences (UAMS) Reynolds Institute for Aging and the Tufts University USDA Center for Human Nutrition and Aging. Once the formula was developed, Troup, Wolfe and Deutz formed HealthSpan Solutions LLC. 

With a formula for BeneVia(R) and a business plan, Troup - a 25-year veteran in the consumer healthcare industry with experience from Pfizer, Novartis, Nestle and General Nutrition - then received assistance from the Arkansas Economic Development Commission (AEDC) in the form of economic incentives designed to support start-up companies in the state. 

Today, HealthSpan is a partnership with the Danone Medical Division, one of the global leaders in consumer nutrition.

HOW TO NOT OVEREAT AT HOLIDAY PARTIES

How Not to Overeat at Holiday Parties

It's the holiday season and the parties are on. In these next few days you may face down office parties, friends' celebrations—all manner of delicious, and nutritionally dangerous, social events. But there are ways of celebrating in style that won't pack on the holiday pounds. For advice we turned to our regular nutritionist Manuel Villacorta. Manuel (MS, RD, CSSD, one of the leading nutritionists in the San Francisco Bay Area

In the holiday season, Manuel says, most people attend four or five parties or events. And the nutrition challenges aren't limited to the parties—"Every break room," he says, "at every office is filled with cookies, or leftovers from parties, or gift cookies that people bring into work." In fact, it's as though the treats spontaneously reproduce. "As I was walking into my office this morning," he told us, "the guard at the entrance had six boxes of chocolate open on her counter, and there were people walking by at 7:30 am, grabbing a treat as they passed. It was 7:30 in the morning!" The fact is, during the holidays, dangerous foods are everywhere you go. Here are Manuel's tips for maintaining control in the face of such a food onslaught:

Go Trigger-Free
At a time when food cues will be everywhere you go, it's particularly important to keep your house free of food triggers. "Most likely you will eating calorie-dense foods outside your house," Manuel says. "And if you do that outside and come home and still have the stuff at home, you will eat more. And that's where the weight gain happens. Clean up your house and make it trigger safe. That is just damage control." Don't bring anything home, or if you already did, kick it to the curb.

Plan Your Eats
Manuel suggests that you face the problem head on, and just acknowledge that you are going to eat at some of the celebrations. The key is not to eat a lot at all of them. "Take time to plan what events you are going to, when you are going to eat what, and when you will give yourself freedom to eat. That's fine. The problem is that, without a plan, you will likely eat at all of the events—and then you will gain weight." So, who throws the best parties? Who do you know that hires a caterer? Plan to eat there, and not waste your eating on the boxed cookies at your office party. Also, Manuel says, "Think about what kind of experience you want at each party—do you want drinks or not when hanging out with those people?" Remember, drinks have calories. "And also think about what's likely to be on offer when you get there," he warns. For example, beware the infamous cookie party.

Eat First
When you go to a holiday party, Manuel says, you should assume that they are not serving dinner, and you therefore should not depend on the food there for your evening meal. "Assume it's going to be all spanakopita, bread, cheese, cookies—snacks. And if you go hungry, you make that your dinner, to the tune of 3,000 calories." Uh-oh. Instead, he says, "Eat first. Of course, you will still eat at the party. But you will eat less. It's a given that you are going to overeat calories in these situations. Best to face it, and overeat to the tune of a couple thousand calories rather than 5,000 calories." That, by the way, is the difference of a pound. Eat a nutritious meal first, and minimize the damage.

Don't Save Up
Most people starve the day of a party because they know they are going to eat later. But then you're so hungry when you get to the party that you, what? Yeah. Overeat. So, Manuel says, you need to condition your body the other way—to feel satisfied with less by damping down your hunger hormones. "Have a normal breakfast, or even a little bigger than normal," he says. "Do the same with lunch. This will manipulate the ghrelin in your body—the hormone that controls hunger." If you control your ghrelin, you will have more control about your choices in front of tempting party foods. "The point is not just to eat less," Manuel says. "It's to eat less of high-calorie party foods. This is about more than your will-power. This is hormonal, and as such can be managed. And that means that if you eat during the day, you will eat less at the party." Try it. What do you have to lose?

MERRY CHRISTMAS TO ALL

Drink to Help Undo a Heavy Meal

Most of you will probably eat hearty tonight for the traditional Christmas feast.  So here is an idea!!!! 

I found this great article to share with all of you to help when you eat a heavy meal

When you overdo it and down a day's calories in one sitting, your body's inflammatory processes go into overdrive. But here's a way you might counter it: Drink orange juice.

In a recent study, people who had eaten a supersized fast-food breakfast experienced a much milder inflammatory response in their bodies when they drank OJ with the meal.

High-Calorie Catastrophe
Whatever you do, don't pair that overindulgence with a soda. When researchers compared the effects that three different beverages had on the way bodies process big, fatty, inflammation-triggering foods, sugar water was the worst of the bunch. It seemed to exacerbate the inflammatory response. Plain water faired somewhere in between orange juice and sugar water, but it has the added benefit of being calorie-free. There's something in OJ that relieves joint inflammation, and it appears to be more than just vitamin C. Although vitamin C is an anti-inflammatory, researchers recently found that middle-aged and older adults whose diets were highest in yet another antioxidant that oranges are rich in -- beta-cryptoxanthin (it's found in bell peppers, too) -- were much less likely to develop joint inflammation than those who got less of the nutrient.  Consider what you pour as carefully as what you put on your plate.

The Flavonoid Fix
What makes orange juice so good at clamping down on the inflammation and oxidation that big, fatty meals cause? The heroes are likely two important flavonoids found in oranges -- naringenin and hesperidin. These powerful antioxidants help tamp down body processes that can damage blood vessels and lay the groundwork for big health problems, like atherosclerosis and heart disease. Pulp or no pulp? Orange peel, pulp, or juice: Which one has the most vitamin C? 

Orange pulp wins, according to the authors of the book SuperFoods HealthStyle. The pulp has twice as much vitamin C as the peel and 10 times as much as the juice. And here's what all that nutrition means to your body. 

Code Orange: Super Stuff
Oranges are one of nature's superfoods, according to Steven G. Pratt, MD, and Kathy Matthews, authors of SuperFoods HealthStyle. Each orange packs over 60 flavonoids, 170 phytochemicals, and a healthy dose of vitamin C. 

Good Stuff Keeps You Going
And all that healthy stuff in oranges may help prevent a host of health conditions, including arthritis, asthma, high blood pressure, blood clots, colds, and even cancer. Oranges have got you covered from A to Z. 

New Ways to Go Orange
You could always grab an orange and just eat it whole. But for novel ways to squeeze more of this citrus beauty into your diet.  Need more reasons to drink your orange juice? Check out this small sampling of things it can do for your body:

• Cushion your creaky knees.
• Protect against pounds.

Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

AB EXERCISE FOR ROCK HARD ABS

AB EXERCISE FOR ROCK HARD ABS

Today I wanted to share with you a nice little routine to add to your work outs.  The exercise comes from Men's Health and I promise you'll really feel and see the difference.

Mens Health core challenge

Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble. Add these ab exercises to your workout to bolster your core and help carve a six-pack.

The Moves

Hold for the time specified below, then switch sides.

Kneeling Side Bridge

Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge

Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge

Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag

The Workout

Do this routine two or three times a week.

Week	Exercise	Sets	Time
1	Kneeling Side Bridge	2	30 seconds
2	Kneeling Side Bridge	2	60 seconds
3	Side Bridge	2-3	45 seconds
4	Side Bridge	2-3	60 seconds
5	Elevated Side Bridge	2-3	45 seconds

 As a reward for following and including this ab exercise in your routine, here is a wonderful recipe.

CHICKEN CREOLE DISH
20-Minute Chicken Creole

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

·                                 non-stick cooking spray as needed

·                                 4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*

·                                 1 can (14 oz) tomatoes, cut up**

·                                 1 cup chili sauce, low-sodium

·                                 1½ cups green peppers, chopped (1 large)

·                                 1½ cups celery, chopped

·                                 ¼ cup onion, chopped

·                                 2 cloves garlic, minced

·                                 1 Tbsp fresh basil or 1 tsp dried

·                                 1 Tbsp fresh parsley or 1 tsp dried

·                                 ¼ tsp crushed red pepper

·                                 ¼ tsp salt

1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.
*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.
Yield: 4 servings
Serving size: 1½ cups
Each serving provides:
Calories: 274 - Total fat: 5g - Saturated fat: 1g