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Snacks
that Satisfy,
You're crunched
for time again. Is it possible to eat healthfully? Many people
feel that lack of time is the largest roadblock to eating well.
Yet as Americans turn to streamlined and simple meals, nutrition
doesn't have to be put on the back burner. A perfect way to pack
nutrients in each day is by snacking. Simple, smart, and planned snacking
can be healthful. The first step to eating well is to be
realistic small steps work better than giant leaps. Snacking is
the perfect way to make small changes that last экскурсии на теплоходе от Москва-Сити. Be flexible and
adventurous when making food choices, whether you're at a restaurant,
home, vending machine or cafeteria.
Remember eating
five or six mini-meals or snacks can be as nutritious as eating
three large meals each day.
Try to work
the following energizing snacks into your day.
- hard-boiled
egg (spare the yolk)
- yogurt
- three-bean
salad
- pita bread
and hummus
- edamame
soybeans
- single-serve
soups
- bean dip,
salsa and baked tortilla chips
- air-popped
popcorn or light microwave popcorn
- orange
juice and seltzer water
- dried fruit
- sunflower
and pumpkin seeds
- canned
tuna (3-oz can) in spring water
- fruit smoothie
(fruit juice and yogurt)
- low-sodium
tomato or vegetable juice
- fresh fruit
and vegetables
- water with
fresh lemon or lime
- instant
hot cereal in a cup with dried cranberries
- low-fat
cottage cheese and sliced fruit
- fresh cut
salad-in-a-bag with ready to eat vegetables
- half of
a turkey sandwich
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Sweet
Potato Pancake,
1 large sweet potato
1 ½ cups all purpose flour 2 teaspoons baking powder 1
teaspoon baking soda 1
teaspoon allspice ¼ teaspoon cinnamon 3 tablespoons canola
oil ½ cup dark brown
sugar 1 egg 1egg white ½ cup skim milk ¾ cup maple
syrup
Heat large skillet with nonstick spray. Boil sweet potato in
water until tender, 25 minutes. Drain potato, peel and cut into
pieces. Whip in food processor until smooth. Sift together flour,
baking powder, baking soda, allspice and cinnamon. In large bowl,
whisk oil, brown sugar. Beat in eggs, milk maple syrup and sweet
potato. Combine dry and liquid ingredients with several quick
strokes. Using 1/3-cup batter, spoon onto hot skill and cook 2
minutes per side. Top with maple syrup and powdered sugar.
Serving: 1 large pancake
PROTEIN 2g; CARBS 27g; CALORIES: 142
FAT 3g
Grilled
Shrimp & Plum Skewers with Sweet Hoisin Sauce,
12 jumbo shrimp peeled & deveined (about 1 pound), 3 plums
quartered, 2 tablespoons
minced peeled fresh ginger, 1 tablespoon olive oil, ½ teaspoon
low sodium salt,
½ teaspoon white or black pepper
Sweet Hoisin Sauce,
1/3 cup bottled hoisin sauce
¼ cup rice vinegar
2 tablespoons sherry
2 tablespoons ketchup
1 tablespoon brown sugar
½ teaspoon five-spice powder
1. Combine all the ingredients in a small bowl. Yield: about
1 cup (serving size: 1 tablespoon).
¼ cup (1½- inch) julienne - cut green onions (optional),
1 lime quartered (optional)
1. Prepare grill.
2. Toss shrimp, plums, ginger, olive oil, salt and pepper in a
large bowl. Thread 3 shrimp and 3 plum sections alternately onto
each of 4 (10-inch) skewers.
3. Spoon ½ cup Sweet Hoisin Sauce into a cup; place remaining
sauce in a serving bowl. Place kebabs on a grill rack coated with
cooking spray; cook for 4 minutes. Turn kebabs, and brush with
about ¼ cup sauce. Cook 4 minutes, Turn the kebabs; brush
with about ¼ cup sauce. Cook 2 minutes, turning once. Serve
remaining ½ cup sauce as a dipping sauce. Garnish with
onions and lime wedges if desired. Yield: 4 servings (servings
size: 1 kebab and about 2 tablespoons sauce).
(Total include Sweet Hoisin Sauce) CALORIES 220 ( 26% from fat);FAT
6.4g (sat 0.9g, mono 3.2g, poly 1.6g); PROTEIN 18g; CARB 21.5g
FIBER 1.5g; CHOL 130mg; IRON 2.6mg; SODIUM 800mg; CALC 60mg
Spicy Cumin-Crusted Chicken
With Orange-Chipotle Sauce,
Slather on this smoky, citrus-infused sauce during the last half
of the cooking time to avoid charring.
1/3 cup cumin seeds
½ teaspoon kosher salt
¼ teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
1. Prepare grill.
2. Combine the first 3 ingredients in a small bowl. Rub both sides
of the chicken with the spice mixture. Place chicken on grill
rack coated with cooking spray; cover and grill 6 minutes
3. Uncover the chicken, and brush with ½ Orange- Chipotle
Sauce; cook for 6 minutes or until done, turning once. Serve with
remaining sauce. Yield: 4 servings (serving size: 3 ounce chicken
and about 1/3 cup sauce).
Orange-Chipotle Sauce
2 tablespoons olive oil
1 cup chopped onion
1 cup chopped tomato
2 tablespoons chopped drained canned chipotle chile in adobo sauce
2 cups fresh orange juice (about 4 oranges)
1 cup white vinegar
½ cup ketchup
¼ cup packed brown sugar
¼ cup molasses
¼ teaspoon kosher salt
¼ teaspoon black pepper
¼ cup fresh lime juice
½ cup chopped fresh cilantro
1. Heat oil in a large nonstick skillet over medium-high heat.
Add onion; sauté for 10 minutes or until browned, stirring
frequently. Add tomato, garlic and chile; cook 3 minutes. Add
orange juice and vinegar; bring to a boil. Reduce heat; simmer
until reduced to 1? cups (about 30 minutes). Stir in the ketchup,
sugar molasses, salt and pepper; cook 5 minutes. Place mixture
in a food processor; process until smooth. Stir in lime juice
and cilantro. Yield: 2 cups (serving size: 1tablespoon).
CALORIES 36 (23%from fat); FAT 0.9g (sat 0.1g, mono .06g, ploy
0.1g); PROTEIN 0.4g; CARB 7.2g; FIBER 0.3g; FIBER 0.3mg; CHOL
0mg; IRON 0.3g; SODIUM 71mg; CALC 13mg
Spicy Cumin-Crusted Chicken With Orange-Chipotle
Sauce and Grilled Shrimp & Plum Skewers with Sweet Hoisin
Sauce recipes are courtesy of Cooking Light Magazine, Birmingham,
AL or see www.cookinglight.com.Sweet Potato
Pancake recipe courtesy of Gimme the Skinny, Norwell, MA
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