|Olive oil||2 teaspoons|
|Boneless, skinless chicken breast halves, cut into ½-inch chunks||2|
|Zucchini, cut in half lengthwise and sliced||1|
|Dried oregano||½ teaspoon|
|Reduced-sodium chicken broth||1 (14-ounce) can|
|Plum tomatoes, chopped||2|
|Orzo pasta||¼ cup|
|Freshly ground pepper to taste|
- Heat oil in a Dutch oven or large pot over medium heat. Add chicken and cook until done, about 4-5 minutes.
- Add zucchini, shallot, and oregano to pot, and cook about 3 minutes, until vegetables are softened. Stir in broth, tomatoes, and orzo, bring to a boil, and cook 8 minutes.
- Return chicken to pan, season with salt and pepper, and serve.
5 very lean meats; 2 vegetables; 1 fat; 1 starch
Side Suggestions: Whole-grain Crackers
|Serving Size||½ of recipe|
|Saturated Fat||1.5 g|
|Dietary Fiber||4.5 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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