|Skinless chicken thighs||4|
|Juice of 1 lemon|
|Dried rosemary||1 ½ teaspoon|
|Freshly ground pepper to taste|
- Preheat oven to 450ºF.
- Place chicken thighs in a baking dish coated with cooking spray, drizzle with lemon juice, and rub with rosemary, salt, and pepper.
- Roast chicken, turning once, about 25-30 minutes, or until chicken is cooked through and golden.
4 lean meats
Side Suggestions: Garlicky Broccoli Rabe
Fill a large, deep skillet 2/3 of the way full with water and bring to a boil. Place ½ bunch trimmed broccoli rabe in the skillet, then reduce heat and simmer for 5-7 minutes. Drain and set broccoli rabe aside. In same skillet, heat 2 teaspoons olive oil over medium heat. Saute 2 thinly sliced garlic cloves for 2-3 minutes, until tender, then add broccoli rabe, and cook for 1-2 more minutes. Sprinkle with ¼ teaspoon salt and serve. Nutrition Info (for ½ of recipe): 64 calories; 5 g carbohydrate; 2 g protein; 5 g fat (0.5 g sat); 0 g fiber; 370 mg sodium. Exchanges: 1 vegetable; 1 fat.
Long Grain and Wild Rice
|Serving Size||½ of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||0 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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