Wednesday, July 12, 2006

Scrambled Egg Burritos
Makes 4 servings

For an easy brunch or light supper, serve this easy entreƩ with assorted fresh fruit and low-fat muffins. This recipe has 18 grams of protein.

Nonstick cooking spray
1 medium red bell pepper, chopped
5 green onions, sliced
1/2 teaspoon red pepper flakes
4 large eggs
1 tablespoon chopped fresh cilantro or parsley
4 (9-inch) whole wheat or whie flour tortillas
1/2 cup (2 ounces) shredded low-sodium reduced-fat Monterey Jack cheese
2 cups Black Bean & Tomato Salsa or prepared salsa
1/4 cup reduced-fat sour cream

1. Spray medium nonstick skillet with cooking spray. Heat over medium heat until hot. Add bell pepper, green onions and red pepper flakes; cook and stir 3 minutes or until vegetables are crisp-tender.

2. Add eggs to vegetables. Reduce heat to low. Cook and stir 3 minutes or until set. Sprinkle with cilantro.

3. Stack tortillas and wrap in paper towels. Microwave on HIGH 1 minute or until tortillas are hot.

4. Place 1/4 egg mixture on each tortilla. Sprinkle with 2 tablespoons cheese. Fold sides over to enclose filling. Serve with salsa.

Nutrients per Serving
(1 burrito with 1 tablespoon plus 1 teaspoon salsa)
Calories 192
Calories from Fat 25 %
Total Fat 5 g
Saturated Fat 3 g
Cholesterol 10 mg
Carbohydrate 23 g
Fiber 2 g
Protein 13 g
Sodium 423 mg
Protein Linked to Depression
By Steven Reinberg
HealthDay Reporter

THURSDAY, Jan. 5 (HealthDay News) -- Researchers have identified a protein that seems to play a key role in fighting depression. Read more....

New antidepressants might result from this discovery, researchers say

I will be listing recipes with plenty of protein to fight off depression.

Thursday, July 06, 2006

Asian Chicken Salad

Crunchy vegetables and tender chicken brests tossed in a tangy vinaigrette make a refreshing main-dish salad. If you poach the chicken yourself, reserve 3/4 cup of the cooking liquid to make the dressing.

1/4 cup reduced-sodium soy sauce
3 Tbsp rice-wine vinegar
1 1/2 Tbsp brown sugar
1 1/2 sesame oil
1 1/2 tsp chile-garlic sauce
3 Tbsp canola oil
1 Tbsp minced fresh ginger
2 cloves garlic, minced
1 Tbsp tahini paste
3/4 cup chicken broth or reserved chicken
poaching liquid

2 Tbsp sesame seeds
8 cups shredded cabbage(1 small head)
1 1/2 cups grated carrots(2-3medium)
5 radishes, sliced(about 1 cup)
1/2 cup chopped scallions
3 1/2 cups shredded skinless cooked chicken(about 1 1/2 pounds boneless, skinless chicken breast)

1. To prepare dressing.Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth(or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.

2. To prepare salad:Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stiring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
3.Combine cabbage, carrots, radishes, scallions and chicken in a large, shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.
To make ahead:The dressing will keep, covered, in the refrigerator for up to 2 days.