Fitness4Her

Women's Fitness

Chicken Whole Wheat Pasta Salad with Sun Dried Tomato Dressing

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The kids love this pasta dish. It is easy and quick to make so you are in and out of the kitchen in no time. It tastes so good, folks will think you’ve been slaving under the fire all day to prepare this perfectly pleasant pasta treat.

4 cups cooled whole wheat pasta
3 cups chicken breast, cut-up
1/4 chopped sweet onion
2 cups snap peas
1/4 cup light mayonaise
1/4 fat-free sour cream
1 to 2 tsp fat-free half & half
2 to 3 Tbsp of chopped sun-dried tomatoes
Black pepper to taste

Directions:

1. Add pasta, chicken, onions and peas to bowl and toss to mix.
2. Add light mayo, sour cream, half & half, sun-dried tomatoes and blend well with a fork.
3. Drizzle over pasta mixture and toss to blend.
4. Pepper to taste.

Health Benefits:
Chicken is a low fat and delicious meat that satisfies the appetite; it’s low in calories and a great source of protein. Whole wheat pasta is a healthy way to enjoy the benefits of whole wheat in the comfort food of a good tasting pasta. Snap peas and onions are good sources of fiber, vitamins and nutrients and really add a nice dimension to this dish.

Eating Healthy With Whole Grains

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Do you want a quick and tasty way to reduce your waistline? Add whole grains to your diet to lower your weight and benefit your heart as well. Three servings a day is recommended to lessen the risk of diabetes and heart disease and people who eat whole grains regularly, tend to have a smaller waist by at least an inch.

Easy and quick to cook, I’ll tell you about four fabulous finds that you can prepare in fifteen minutes or less.

1. Quinoa: Pronounced keen-wa, this grain comes from the Andes Mountains of South America. In ancient times, it was one of the three staple foods of the Incas, along with corn and potatoes. It’s light and easy on the stomach and unlike some grains, it doesn’t get all sticky. Gluten-free and rich in protein, quinoa cooks up in about twelve minutes. It’s great with salads, desserts, vegetables or seafood. Terrific as a snack or appetizer too. Try tossing cooked quinoa with black beans, salsa and chopped avocados for a tasty treat.

2. Bulgur: Considered to be man’s first processed food, bulgur is made from soaked wheat that is baked dry by the sun or oven then cracked. This pre-cooking process is how it differs from cracked wheat and makes it as easy to cook as converted rice. Boasting a whopping ten grams of fiber in about a quarter-cup, you can do your body-good, by adding this economical grain to your diet. Serve it in place of rice or couscous for a more nutritional accompaniment to your main dish or try eating a helping with some sliced apples or dates. Totally versatile, high-in-fiber and low-in-calories, a delicious dish with a belly busting punch.

3. Whole-wheat Couscous: Made from semolina durum wheat flour, it has a rich nutty flavor and makes a scrumptious side dish to any meal. Originating from North Africa, this tiny pearl-shaped pasta is rich in selenium, magnesium and fiber. Prepare it in five minutes for a last minute complement to a fine meal.

4. Teff: An ancient, gluten-free cereal grain, native to Northeastern Africa. About the size of a poppy seed, teff comes in a variety of colors ranging from white to dark brown, and sometimes can even be found in red. A quarter-cup of this cooked grain will provide over 20 percent of your daily requirements or iron, magnesium and copper. Simmer with low fat milk for a wonderful tasting hot cereal or make pancakes from the flour, they’ll be naturally sweet and shouldn’t require a lot of syrup or honey.

For recipes on these wholesome whole grain goodies, check out our “Members Only” section, where you can get your recipe-of-the-week. Not a member? Go to the Home page and sign up now.

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Nutty Fruity Tooty Salad

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This is a great twist on an old favorite, chicken salad. The fruit and pecans are a sweet and nutty way to make this a fun dish to serve most anytime. Prepare it early and put it in the refrigerator, it will keep for a few days and makes a great go-to meal when you don’t have time to cook.

3 cups chicken breast, cut-up
1/2 cup diced celery
1/3 cup green onions, cut-up
1 large apple, diced
1/3 cup cranberries
1 cup grapes, cut-up
1/2 cup pecans
Pepper to taste
1/2 tsp curry powder
4 to 5 Tbsp of light mayo
1 Tbsp fat-free sour cream

Directions:

1. Add chicken, green onion, dried cranberries, grapes, pecans and mix.
2. In small bowl add curry powder, pepper, mayo, sour cream and whisk till smooth.
3. Spoon over chicken.
4. Serve cold.
5. Optional: I like over cold spinach for extra crunch and nutrients.
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Health Benefits:
Cranberries are full of antioxidants and are a natural diuretic. They help to rid the body of toxins and have anti-inflammatory benefits. Chicken is a great protein that is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. Use light mayo to reduce calories and reduce fat.

Chicken Marsala Fettuccine

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This recipe is ever so yummy and delicious; it will be hard not to go for seconds. Portion control and preparation are the strongholds that keep this meal from becoming a diet buster. It tastes so good and what’s even better is it is good for you too.

(3) 6 oz. chicken breast
2-1/2 cups mushrooms
1-1/4 cups Marsala Wine
1/4 cup chopped green onions
1/2 tsp pepper
2-1/2 tsp cornstarch
1 Tbsp water
Whole wheat fettuccine, uncooked
2 Tbsp chopped fresh parsley

Directions:

1. Cook chicken in skillet and set aside.
2. Combine mushrooms, onion, Marsala Wine and pepper.
3. Bring to a boil.
4. Combine cornstarch, 1 Tbsp of water and stir well.
5. Add chicken and cook 2 minutes.
6. Cook pasta according to directions.
7. Place pasta in large bowl and add chicken mixture. Toss well.
8. Sprinkle with parsley and grated cheese, optional.

Health Benefits:
Chicken is low fat, low in calories, low in cholesterol, low in sodium and low in sugar. It is an excellent source of protein, vitamins and nutrients. Mushrooms are a good source of zinc, which helps to shorten the duration of the common cold. The Marsala wine is an excellent antioxidant to help fight cancer causing free radicals.

Every healthy diet should include salad

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Every healthy diet should include salad. I love my salads and even have my own salad bowl just for me. I choose the greens with the darkest coloring. Kale or spinach are even better than romaine or or iceberg lettuce, because they have even better nutritional value. Iceberg and romaine lettuce are great salad choices when it comes to calories – both have less than 10 calories per cup of fresh leaves. However, romaine lettuce is probably the better choice when it comes down to all the other nutrients.Romaine lettuces has darker green leaves, and generally, the deeper the color, the better the nutrition. Romaine lettuce has more of a B vitamin called folate, more vitamin K, and more lutein (an antioxidant related to vitamin A).
So remember to eat your salad. Its always a great start to any meal or make it your go to meal. Fresh, fast, nourishing and satisfying to all. Remember to mix it up and get creative. Add fruit, vegetable, nuts, lean protein and all different spices and never get bored.