Friday, March 28, 2014
Wild rice is actually a grass and the only grain native to North America. Originally, uncultivated wild rice grew in wetlands and was hand-harvested by canoe in the Great Lakes area of the U.S. and Canada.
In certain parts of the U.S. it still grows uncultivated, but it is also cultivated in California and Oregon (not considered quite as good as wild, although still good). Wild rice takes longer to cook than white rice. It remains chewy after cooking, with a rather distinct nutty flavor.
Friday, March 21, 2014
Hawaiian Grilled Cheese
This recipe provides 4 servings.
1) 8 ounces sliced lower-sodium honey ham
2) 8 - 1 ounce slices challah
3) 1 cup diced pineapple
4) 4- 1 ounce slices low-sodium Muenster
5) 4 teaspoons barbecue sauce
1) Divide ham, pineapple and Muenster among half the bread slices. Spread barbecue sauce on remaining slices and top slices.
2) Cook sandwiches in a Panini press according to manufacturers instructions.
Nutritional Insight per Serving
20 grams of protein
36 grams of carbs
805 mg of sodium
Fat 11 gram (6 grams saturated)
Fiber: 4 grams
Wednesday, March 19, 2014
Buffalo Chicken Salad Wraps
This recipe provides 4 servings
1) 1 pound boneless, skinless chicken breast
2) 3/4 cup shredded carrots
3) 3/4 cup thinly sliced carrots
4) 1/4 cup white vinegar
5) 1/4 cup cider vinegar
6) 1/4 cup light mayonnaise
7) 2 tablespoons cayenne pepper sauce
8) 2 cups of shredded lettuce
9) 1 ounce crumbled blue cheese
10) 4 100% whole-wheat wraps
1) Place chicken in a large saucepan and cover with water. Bring to a boil; simmer until no longer pink in the middle, approx. 12 minutes. Transfer to a cutting board and let cool, then shred using two forks.
2) In the meantime, combine carrots, celery and vinegars in a small bowl; then set aside. Whisk together mayonnaise and cayenne pepper sauce in a medium bowl; add chicken and stir to coat. Drain vegetables in a colander, shake to remove as much liquid as possible.
3) Fill wraps with lettuce, veggies and chicken salad. Sprinkle with blue cheese, roll up and cut in half diagonally.
Nutritional Info per Serving:
33 grams of Protein
28 grams of Carbs
11 grams of Fat
680 mg of sodium