food
GO O D A N D H EA LTH Y
1
2
3
4
5
6
1. BRAZIL NUTS
Rich in selenium and
magnesium, minerals that
contribute to heart health.
2. PEANUTS
High in protein. Source of
B vitamins and beneficial
phytosterols, which lower
serum cholesterol.
3. HAZELNUTS
Also known as filberts and
cobnuts. High in cholesterol
lowering oleic acid.
4. ALMONDS
Natural source of
antioxidants for healthy
cells. Rich source of calcium
and potassium.
5. WALNUTS
Significantly high level of
healthful omega
-3
polyunsaturated fats.
6. PECANS
High in healthful oleic oils,
fiber, and vitamin E.
1 6 3
6
4 1 8
CALORIES
GRAMS PROTEIN
GRAMS FIBER
PERCENT
OF DA
ILY
MAGNESIUM
REQU
IREMENT
( J W ALNUT-LEM ON RICE PILAF
In addition to nutrients, walnuts contain a
fat that helps your body absorb the
vitamin A from the sweet pepper.
start to finish: 20 MIN.
V
2
cup coarsely chopped walnuts
1
small yellow sweet pepper, cut in
bite-size strips
Vi
a small red onion, cut in slivers
2
cloves garlic, minced
2
tsp. olive oil
1
8
.
8
-oz. pouch cooked brown rice
V4
cup coarsely chopped Italian
(flat-leaf) parsley
Vi
tsp. finely shredded lemon peel
2
Tbsp. lemon juice
1
. In large dry skillet heat walnuts over
medium heat 3 to 5 minutes or until lightly
toasted, stirring frequently. Remove from
skillet; set aside. In same skillet cook
sweet pepper, onion, and garlic in hot oil
over medium heat 5 minutes or just until
tender, stirring occasionally.
2
. Add rice to skillet. Cook and stir to heat
through. Stir in nuts, parsley, lemon peel
and juice, and V i teaspoon
salt.
makes
4
side- dish servings.
EACH SERVING
238 cal, 14 g fat (1 g sat. fat),
152 mg sodium, 26 g carbo, 2 gfber, 5 gpro. Daily
Values: 8%
vit. A, 160%
vit. C, 3%
calcium, 7%
iron.
ALM OND-CRUSTED CHICKEN
PREP: 25 MIN. COOK: 8 MIN.
4
small skinless, boneless chicken
breast halves
(1
to
1
V
4
lb.)
1
egg, lightly beaten
H E A L T H N U T S
ALMOND-CRUSTED
CHICKEN
2
Tbsp. buttermilk
Vi
cup finely chopped almonds
Vi
cup panko (Japanese-style bread
crumbs) or fine dry bread crumbs
2
tsp. snipped fresh rosemary
V
4
tsp. salt
1
Tbsp. peanut oil or canola oil
1
shallot, chopped
8
cups fresh spinach leaves
V
4
tsp. salt
Freshly ground black pepper
Fresh mint leaves (optional)
1
. Place one chicken breast half between
sheets of plastic wrap. With flat side of
meat mallet, pound chicken to W - to
1
/
2
-inch thickness. Repeat with the
remaining breast halves.
2
. In shallow dish whisk together egg and
buttermilk. In another shallow dish
combine almonds, panko, rosemary, and
V i teaspoon salt. Dip chicken breasts, one
at a time, in egg mixture, turning to coat.
Allow excess to drip off, then dip chicken
pieces in almond mixture, turning to coat.
3
. In 12-inch nonstick skillet cook
chicken, half at a time if necessary, in hot
oil over medium heat for i to
6
minutes or
until no longer pink, turning once halfway
through cooking. Remove chicken from
skillet; keep warm.
4
. In same skillet cook shallot in drippings
3 to 5 minutes or just until tender, stirring
frequently. Add spinach and V i teaspoon
salt; cook and toss about
1
minute or just
until spinach is wilted. Serve chicken with
wilted spinach. Sprinkle pepper and mint.
makes
4
servings.
each serving
276 cal, 11 gfat (1 g sat. fat),
66 mg chol, 456 mg sodium, 11 g carbo, 3 gfiber,
33 gpro. Daily Values: 118%
vit. A, 31%
vit. C,
12%
calcium, 18%
iron.
ffl
184
MAY
2009
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