| Tip of The Week |
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The Nut Myth
The myth that nuts are fattening has blinded people to the fact that they are packed with nutrients and are a great heart healthy snack. Yes, nuts are made up of about 80% fat, but it's the good kind; the kind that is not found in a bag of potato chips. This good fat can actually prevent cardiovascular disease. These unsaturated fats are thought to aid in lowering LDL or "bad" cholesterol. Nuts have other beneficial components such as fiber, vitamin E, and omega-3 fatty acids which reduces the occurrence of blood clots. The omega-3 fatty acids are also linked to raising the level of HDL or "good" cholesterol which further prevents heart attacks. The daily recommended serving size is a small handful, or 1-2 ounces. Walnuts, pecans, hazelnuts, almonds, macadamia, even peanuts, you name it! They are a great mid-day treat that your body will thank you for.
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| Recipe of The Week |
Spicy Pecan-Encrusted Chicken
Yield: 4 servings
Ingredients:
4 each - Boneless, skinless chicken breasts
1/2 Cup - Pecan halves
1/4 Cup - Whole wheat bread cumbs 1 1/2 tsp - Orange Zest
1/2 tsp - Salt
1/2 tsp - Ground Red Pepper
1 each - Egg White
2 tbsp - Water
1 tbsp - Canola Oil
1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
2. Place pecans, breadcrumbs, orange zest, salt and ground pepper in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined.
3. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mixture.
4. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken. Serve immediately.
recipe adapted from EATINGWELL.COM
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