ASIAN ORANGE CHICKEN

ASIAN ORANGE CHICKEN

Serves 5

Serving Size 4 oz. chicken

1/4 of the sauce

Prep Time: 20 minutes

Cooking Time: 15 minutes

 

1. 11/4  lb. boneless, skinless chicken breasts

2 Tbsp cornstarch

2 Tbsp flour

2 Tbsp vegetable oil

1/2 cup fresh orange juice

1/2 cup water

2 Tbsp reduced-sodium soy sauce

1 Tbsp fresh grated ginger

1 tsp sugar

1/4 tsp ground coriander

1/4 tsp freshly ground black or white pepper

1/2 cup thinly sliced scallions

1 Tbsp toasted sesame seeds

2 tsp fresh orange zest and toss to coat with the flour mixture.

1/4-1/2 tsp red chili flakes

1.  Cut the chicken into 1- inch cubes.  Combine the cornstarch and flour in a large bowl.  Ad the chicken and toss to coat with the flour mixture.

2.  In a large skillet, heat the oil over medium-high heat.  Add the chicken and stir-fry for 6-7 minutes, or until the chicken is browned and cooked through.  Remove the chicken from the skillet and set aside.

3.  Remove any excess fat from the skillet.  Add the orange juice, water, soy sauce, ginger, sugar, coriander, and pepper.  Bring to boiling, then lower the heat and simmer for 5-6 minutes, until slightly thickened.

4.  Add the chicken to the sauce and simmer for 2 minutes.  Add the scallions, sesame seeds, orange zest, and chili flakes and serve immediately.

PER SERVING:  Calories 235, Total Fat 9 g (sat. Fat 1.3 g), Cholesterol 65 mg, sodium 280 mg, Potassium 310 mg, Total Carbohydrate 11 g (fiber 1 g, Sugars 3 g), Protein 26 g, Phosphorus 205 mg  Choices:  Carbohydrate 1, Lean Protein 3, Fat 0.5

Reference:  DIABETES FORECAST MAGAZINE Jan. 2016 pg. 70

Recipe by Robyn Webb, MS,

LN

 

EARLY TO BED

EARLY TO BED

Teens who stay up late may end up gaining more weight as they become adults, researchers found when they followed 3,342 teenagers for 15 years.  For every extra hour teens stayed up on weeknights, their body mass index (a ratio of weight to height) rose.  The increase translated to a 13 pound weight gain for a 5 foot 5-inch teen who started the study weighing 120 pounds.   The link wasn’t related to total sleep duration, exercise, or time spent viewing computer or television screens. Instead, those who stayed up later consumed more fast food.  A possible remedy: Convince your teens to turn in earlier and give them healthful snacks instead of junk food.

Reference:  Diabetes Forecast Magazine, Jan. 2016

Source:  SLEEP, published online Oct. 1, 2015

GOOD FISH

GOOD FISH

Fish is known to be good for your heart, and now research suggests it may help spare you some mental anguish, too.  A review of 26 studies involving 150,278 individuals showed that people who ate the most fish were 14 percent less likely to be depressed than those eating the least (the amounts vaired by study).  Researchers aren’t sure why, but they suspect the healthy fat in fish may improve the transmission of brain signals.  Another theory:  The high-quality protein, vitamins, and minerals found in fish protect against depression.  Or perhaps people who eat fish simply have more healthful diets overall, which could contribute to less depression.

Reference:  Diabetes Forecast, Jan. 2016/

Source:  Journal of Epidemiology & Community Health, published online Sept. 2015