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Tortilla Lasagna
Serves 8
Ingredients
6, 8-inch fat-free flour tortillas
1 Tbs. olive oil
1 small onion, chopped (1 cup)
2 Tbs. chili powder
2 tsp. ancho chile powder
2 cloves garlic, minced (2 tsp.)
2 cups strained tomatoes, such as Pomě, divided
1 ˝ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 medium chayote, peeled and diced, or 2 medium zucchini, diced (1˝ cups)
˝ cup fresh or frozen corn kernels
1 ˝ cups grated Monterey Jack or pepper Jack cheese
Directions:
1. Preheat oven to 350°F. Toast tortillas on 2 baking sheets in oven 5 minutes, or until light brown, turning once.
2. Heat oil in saucepan over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in chili powder, ancho chile powder, and garlic, and cook 30 seconds. Add 11/2 cups strained tomatoes, beans, chayote, corn, and 1/2 cup water, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until chayote is tender.
3. Coat 2-inch-deep x 8-inch round baking dish with cooking spray. Spread 1/4 cup strained tomatoes in bottom of pan. Set 1 toasted tortilla in pan; top with 3/4 cup bean mixture and 1/4 cup cheese. Repeat layering 4 more times. Top with last tortilla, and spread remaining 1/4 cup strained tomatoes over top. Sprinkle with remaining 1/4 cup cheese. Bake 30 to 45 minutes, or until casserole is bubbly and cheese has melted. Let stand 10 minutes before cutting into 8 wedges.
Calories: 226, Protein: 11 g, Total Fat: 9 g, Saturated Fat: 4 g, Carbohydrates: 27 g, Cholesterol: 19 mg, Sodium: 506 mg, Fiber: 10 g, Sugar: 4 g
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Greetings!
In our busy, busy lives it turns out we can be more productive if we take a step back and relax and take mini-breaks throughout the day.
Don't believe me? Check out this great New York Times article!
Have a healthy week!
-Debra |
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Good Fats and Bad Fats |
 It has been recommended that we minimize our saturated fat intake and increase our polyunsaturated fatty acid (PUFA) intake to ensure heart health, but now there is new data that challenges this oft-cited recommendation.
Data from a randomized controlled trial conducted from 1966 to 1973 was recently analyzed and published in the British Medical Journal. (It was not published earlier because the data was missing until recently.) The analysis involved 458 men aged 30-59 years who recently had a coronary event, such as a heart attack or an episode of angina.
The men were randomly divided into two groups. The intervention group was instructed to reduce saturated fat (animal fat) intake to less than 10 percent of total energy intake and to increase linoleic acid (from safflower oil and safflower oil polyunsaturated margarine) to 15 percent. Safflower oil is a great source of the PUFA omega-6 linoleic acid. The control group received no specific dietary advice. Both groups had regular assessments and completed food diaries for an average of 39 months.
The results show that the intervention group, the omega-6 linoleic acid group, had a higher risk of death from all causes, as well as from cardiovascular disease and coronary heart disease, compared with the control group who did nothing to change their diet. This data is inconsistent with traditional recommendations to avoid saturated fats and switch to oils that are rich in omega-6 PUFAs.
Bottom Line: There is not enough evidence yet to panic about the current recommendations, but the authors urge consumers to not think of fats a "good" or "bad" but to eat all fats in moderation.
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 In a recent study performed by researchers at Brigham and Women's Hospital (BWH), in collaboration with the University of Murcia and Tufts University, it was found that it's not simply what you eat, but also when you eat, that may help with weight-loss regulation.
In a study designed to see what the role of meal timing played on weight loss, 420 overweight participants were enrolled in a 20-week weight-loss treatment program. Each participant was asked whether they considered themselves an early-eater (ate lunch any time before 3 p.m.) or a late-eater (ate lunch any time after 3 p.m.) Lunch was chosen as the meal to monitor because this study was conducted in Spain where lunch is the main meal of the day.
At the end of the 20 weeks, the researchers found that late-eaters lost significantly less weight than early-eaters and displayed a much slower rate of weight-loss. Late-eaters also had a lower estimated insulin sensitivity, a risk factor for diabetes.
Bottom Line: While the authors did not elaborate on why this may be the case, they did find that the late-eaters were more likely to skip breakfast than early eaters. We know that skipping breakfast often leads to weight gain as we underestimate our caloric intake later in the day. A great tip: if you're not hungry when you wake up, or within an hour of waking, you may be eating too late.
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| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes the United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com.
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available!
Debra Wein, MS, RD, LDN, President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations.
Contact us at www.sensiblenutrition.com or 781-741-5483. |
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