|Olive oil||2 teaspoons|
|Green bell pepper, chopped||1|
|Garlic clove, minced||1|
|Medium tomatoes, seeded and chopped||2|
|Long-grain brown rice (not instant), uncooked||½ cup|
|Boneless, skinless chicken breasts||2|
|Freshly ground pepper||¼ teaspoon|
|Cayenne pepper (optional)||1/8 teaspoon|
|Reduced-sodium chicken broth||1 14.25-ounce can|
- Heat oil in a Dutch oven or large pot over medium-high heat. Add bell pepper, garlic, and tomato, and sauté for 3 minutes.
- Stir in chicken and rice, and cook 2-3 minutes until chicken is slightly browned.
- Stir in broth and spices, and bring to a boil. Reduce heat, cover, and simmer for 30 minutes. Remove lid and continue simmering for another 5-10 minutes, until broth is absorbed and rice is cooked.
- Stir in salsa and serve.
4 very lean meats; 3 vegetables; 2 starches; 1 fat
Side Suggestions: Sliced Tomatoes
|Serving Size||½ of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||4 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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