Well-balanced diet makes good common sense
For the past few years, people throughout America have been touting the benefits of low-carb diets as if consuming as few carbohydrates as possible is the magic answer to controlling their weight. I have watched many relatives and friends “suffer” through week after week of low-carb dieting. And, sure enough, they lose a good bit of weight initially. Eventually, they quit losing weight and have to “shock” their metabolisms by eating carbs for a few weeks, only to resume the monotonous diet again.
Carbohydrates are the main source of energy in our diets, with fats second. So, if you want to lose weight, reducing their intake is a good way to do it. However, cutting them out as much as possible is neither sensible nor practical, as you will also be cutting out important nutrients.
Nutritionists stress that it is unwise to embark on a drastic reduction of carbohydrates all at once. If you introduce the new eating pattern gradually, you will not encounter the mood swings or hunger pangs that accompany drastic diets. Besides, such diets usually result in frustration and failure.
Maintaining a balanced diet, with a slight reduction of carbs and fats, and cutting out fat- and carb-laden snack foods is a much more common-sense approach to losing weight and maintaining a healthy weight. With that in mind, I want to share with you a very flavorful two-dish meal that is both low in fat and low in carbohydrates. I got the recipes a number of years ago from the National Honey Board.
Calypso Rice
2 tablespoons extra-virgin olive oil
2 cups long grain white rice
4 tablespoons honey
1 clove garlic, finely chopped
1 tablespoon Morton Lite Salt
1 teaspoon dried thyme, crushed
Two- 14-1/2-ounce cans Swanson chicken broth
1/2 teaspoon tabasco sauce
3 cups finely chopped mustard greens
2 cups chopped yellow squash
1 cup chopped ripe tomato
In a large saucepan, heat oil over medium heat. Add the rice and cook and stir for about 4 minutes or until rice begins to brown. Add honey, garlic, salt and thyme. Cook and stir for 2 minutes. Add broth, Tabasco sauce, greens, squash and tomatoes. Bring to a boil. Cover tightly and reduce heat to low. Simmer for 15 to 20 minutes or until the liquid has been absorbed. Remove from heat and let stand for about 5 minutes. Fluff with a fork and serve. This recipe makes 8 servings.
Honey-Spiced Chicken with Zesty Mango
2 tablespoons vegetable oil
1/2 cup honey
1/2 cup fresh lemon juice
1 tablespoon freshly grated lemon peel
2 ripe mangos, peeled and diced
1 medium yellow onion, peeled, cut in eight sections
2 fresh jalapeno peppers, halved and seeded
1 tablespoon paprika
1 tablespoon vegetable oil
2 teaspoons garlic salt
1/2 teaspoon ground cinnamon
1 teaspoon ground black pepper
1/2 teaspoon ground allspice
8 boneless, skinless chicken breasts or thighs
Spread 2 tablespoons vegetable oil in a 9x13-inch baking pan. In a medium bowl, combine the honey, lemon juice and lemon peel. Whisk until well blended. Remove 1/2 cup of the mixture and put it in a food processor or blender container. Set aside. Add mango to the honey-lemon mixture remaining in the medium bowl. Toss the mango until well coated. Store in the refrigerator.
To the honey-lemon mixture in the food processor or blender container, add onion, jalapenos, paprika, 1 tablespoon of oil, garlic salt, cinnamon, pepper and allspice. Process until very finely chopped, scraping down the sides when necessary. Spread this mixture evenly over both sides of the chicken pieces. Arrange the pieces in the prepared baking pan. Bake at 375 degrees Fahrenheit for 30 minutes. Place the chicken on a serving platter and top each piece with a portion of the reserved mango. Serve with plain or Calypso rice.
This recipe makes 8 servings.