ADDING
IT TO
YOUR DIET
lt*s e a s y t o a d d
c in n a m o n t o b a k e d
g o o d s . H e re a re
m a n y d e lic io u s w a y s
t o a d d c in n a m o n t o
o th e r fo o d s :
■ S p rin k le o v e r h o t
o r c o ld c e re a l
■ S tir in to c o ffe e o r
h o t c h o c o la te
■ S h a k e o v e r
p o p c o rn o r s w e e t/
h o t s n a c k m ix e s
f o o d
GOOD AND HEALTHY
■2Q .R K S K E W .E R S A N D P E A N U X S A U .
.C £ .E £ R S K E W £ R
CALORIES
G RAM S PROTEIN
G R AM FIBER
G RAM S FAT
SPICE-RUBBED
LAMB CHOPS
S T A R T T O F IN IS H :4 0 M IN .
1
ts p . s h r e d d e d o r a n g e p e e l
1
ts p . g r o u n d c in n a m o n
V a
ts p . g r o u n d c u m in
V s
ts p . s a lt
8
la m b r ib c h o p s , c u t i in c h
t h ic k (1 3 4 lb . t o t a l) ,
fr e n c h e d , if d e s ire d
2
ts p . o liv e o il
1
m e d iu m c a r r o t, h a lv e d
le n g th w is e a n d s lic e d
Vi
c u p c h o p p e d o n io n
Vi
c u p w a te r
1
14.5-o z . c a n d ic e d to m a to e s
3 4
c u p c a n n e d c h ic k p e a s
( g a r b a n z o b e a n s ), rin s e d
a n d d ra in e d
Vi
c u p w h o le - w h e a t c o u s c o u s
Va
c u p s n ip p e d fr e s h Ita lia n
( f la t - le a f ) p a rs le y
O r a n g e w e d g e s
1.
I n b o w l c o m b in e o r a n g e p e e l,
c in n a m o n , c u m in , a n d s a lt. T r i m fa t
f r o m la m b c h o p s . R u b o r a n g e p e e l
m ix t u r e o v e r b o t h s id e s o f c h o p s . I n
12- in c h n o n s tic k s k ille t h e a t o il o v e r
m e d iu m - h ig h h e a t. A d d la m b c h o p s .
R e d u c e h e a t t o m e d iu m .
2.
C o o k 9 t o 11 m in u t e s f o r m e d iu m
(1 6 0 ° F ), t u r n in g h a lf w a y th r o u g h .
R e m o v e f r o m s k ille t . K e e p w a r m .
3.
A d d c a r r o t a n d o n io n t o s k ille t ;
c o o k a n d s t ir 3 m in u te s . S lo w ly a d d
w a te r , u n d r a in e d to m a to e s , a n d
c h ic k p e a s . B r in g t o b o ilin g . S t ir in
c o u s c o u s . T o p w i t h c h o p s . R e m o v e
f r o m h e a t. L e t s ta n d 5 m in u te s .
4.
T r a n s fe r la m b c h o p s t o p la tte r .
F lu f f c o u s c o u s w it h f o r k . S e rv e w it h
la m b c h o p s . S p r in k le c o u s c o u s w it h
p a rs le y . S e rv e w it h o r a n g e w e d g e s .
M A K E S 4 S E R V IN G S .
E A C H S E R V IN G
434 cat, 11 gfat (4gsat.
fat), 105 mgehot, 531 mg sodium, 42 g
carbo, 8gfiber, 41 gpro. Daily Values: 66%
vit.A, 29% vit. C, 8% calcium, 30% iron.
PORK SKEWERS
AND PEANUTSAUCE
P R E P :2 5 M IN . B R O IL :1 0 M IN .
1
lb . b o n e le s s p o r k (s u c h as
lo in o r t e n d e r lo in ) , c u t in
i 1/ 2-in c h p ie c e s
l
s m a ll re d s w e e t p e p p e r,
s e e d e d a n d c u t in 1 1
/ 2-in c h
p ie c e s
i
c u p i W i n c h p ie c e s fr e s h
p in e a p p le
5
T b s p . w a te r
2
T b s p . c r e a m y p e a n u t b u t t e r
2
T b s p . fin e ly c h o p p e d fr e s h
p in e a p p le
1
t o 2 t s p . fin e ly c h o p p e d
s e r r a n o p e p p e r
1
s m a ll c lo v e g a r lic , m in c e d
Vi
ts p . g r o u n d c in n a m o n
Vi
ts p . r e d u c e d - s o d iu m
s o y s a u c e
1. P r e h e a t b r o ile r . A lt e r n a t e ly
t h r e a d p o r k , s w e e t p e p p e r , a n d
p in e a p p le o n 6 - t o 8 - in c h s k e w e r s .
B r o i l 4 t o 5 in c h e s f r o m h e a t f o r
10 to 12 m in u te s o r u n t il p o r k is ju s t
s l ig h t ly p i n k in c e n te r , t u r n in g
o n c e h a lf w a y t h r o u g h .
2.
M e a n w h ile , f o r s a u c e in s m a ll
s a u c e p a n c o m b in e r e m a in in g
in g r e d ie n t s . H e a t o v e r v e r y lo w
h e a t u n t i l m e lt e d a n d n e a r ly
s m o o th , w h is k in g c o n s ta n tly .
S e rv e w i t h p o r k s k e w e r s . M A K E S
6 A P P E T IZ E R S E R V IN G S .
K IT C H E N T IP W h e n h a n d lin g p e p p e r s
w e a r r u b b e r g lo v e s a n d w a s h h a n d s
t h o r o u g h ly a ft e r c h o p p in g .
EAC H S E R V IN G
134 cal, 4 g total fat (1 g
sat. fat), 49 mgchol, 82 mg sodium, 6 g
carbo, Igfiber, 18gpro. Daily Values: 9%
vit. A, 52% vit. C, 1% calcium, 6% iron.
■ B o il c in n a m o n
s tic k s t o m a k e
c in n a m o n te a
■ S tir in to y o g u r t
IMPORTANT
TO KNOW
M o r e is n o t b e tt e r :
In h ig h e r a m o u n ts ,
t h e b o d y m a y
d e a c tiv a te s o m e
o f c in n a m o n ’s
h e a lth fu l
c o m p o n e n ts . A ls o ,
re a d s u p p le m e n t
la b e ls c a r e fu lly .
M a n y o f th e
c o m p o u n d s in
c in n a m o n t h a t a re
g o o d f o r y o u a re
w a te r - s o lu b le , a n d
a re n o t p r e s e n t in
c in n a m o n o il-b a s e d
s u p p le m e n ts .
1 7 4
DECEMBER
2008
BETTER HOMES AND GARDENS
