|Olive oil||2 teaspoons|
|Boneless, skinless chicken breast||½ pound|
|Leek, thinly sliced (submerge slices in bowl of cold water; grit will sink to bottom)||1|
|Dry white wine (or substitute chicken broth)||¼ cup|
|Frozen green peas||5 ounces|
|Juice of ½ lemon|
|Freshly ground pepper to taste|
- Heat oil in large skillet over medium-high heat. Add chicken breasts and sauté 4-5 minutes, until golden on all sides.
- Stir in leeks and cook 3-4 minutes, until tender. Add wine to pan, scraping brown bits off the bottom. Stir in peas and cook until they are heated through, about 2-3 minutes.
- Drizzle with lemon juice and serve over rice as suggested below.
3 very lean meats; 2.5 vegetables; 2 fats
Side Suggestions: Lemony Jasmine Rice
Stir 2 tablespoons parsley and zest of ½ lemon into 1 cup cooked jasmine rice. Serve chicken mixture over rice. Nutrition Info (for ½ of recipe): 123 calories; 27 g carbohydrate; 2 g protein; 0 g fat (0 g sat); 0.5 g fiber; 2 mg sodium. Exchanges: 1.5 starches
|Serving Size||½ recipe|
|Saturated Fat||1 g|
|Dietary Fiber||2.5 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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