|Boneless, skinless turkey breast, cut into 1-inch cubes||½ pound|
|Sesame oil||½ teaspoon|
|Low-sodium soy sauce||½ tablespoon|
|Garlic powder||½ teaspoon|
|Olive oil||2 teaspoons|
|Garlic clove, minced||1|
|Unsalted peanuts||¼ cup|
|Scallions, sliced into ½-inch pieces||2|
|Reduced-sodium chicken broth||1/3 cup|
- Combine turkey, sesame oil, soy sauce, and garlic powder in a large zippered bag, and shake until turkey is well-coated. Refrigerate 30 minutes to overnight.
- Heat olive oil in a large skillet over medium-high heat. Add garlic and cook for 1-2 minutes.
- Add turkey mixture to pan and sauté for about 4 minutes, until browned on all sides.
- Add peanuts and scallions to pan, and continue cooking for another 2-3 minutes, until scallions are tender. Pour in chicken broth and continue cooking about 7-8 minutes (almost all of broth will evaporate).
3 very lean meats; 3 fats
Side Suggestions: Garlic Green Beans
Heat 2 teaspoons of olive oil over medium-high heat in a skillet. Add 1 finely chopped garlic clove and sauté for 1-2 minutes, or until fragrant. Stir in 2 cups of trimmed green beans, reduce heat to medium, and sauté for an additional 5-7 minutes, until beans are tender. Nutrition Info (½ of recipe): 76 calories; 8 g carbohydrates; 2 g protein; 5 g fat (1 g sat); 4 g fiber; 7 mg sodium. Exchanges: 1 vegetable; 1 fat.
Side Suggestions: Tossed Salad
|Serving Size||½ of recipe|
|Saturated Fat||2 g|
|Dietary Fiber||2 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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