Nutrition Newsletter - Low-Carb Chicken Recipes

Low-Carb Chicken Recipes for the Stovetop

When I know I don't have a lot of time to cook, or I'm just tired at the end of the day, I reach for the skillet and a package of boneless, skinless chicken. I can cut it up and cook it in a flash, and dress it up with almost any flavors and other ingredients I have in the pantry or fridge. It can be Mexican one night, and Thai the next with not much thought or work. Let your imagination go wild! Here are a few ideas to get you started.

Creamy Apple Bacon Chicken:
Why do apple and bacon seem to go so well together? I think the sweet/salty combination makes it work, and helps it work nicely with chicken. If you don't have to be super-strict with carbs, you can add more apple.

Ingredients:

• 1 lb. boneless skinless chicken breast, either whole or cut into pieces (see below)
• 1 small apple, cut into ¼ inch slices
• ¼ cup apple juice (see below for alternatives)
• ¼ cup dry white wine (or chicken broth)
• 1/3 cup heavy cream
• 2 Tablespoons oil plus one more of oil, butter, or bacon grease
• 1 teaspoon dried thyme -- or use tarragon or a mix of "French-type" herbs, or fresh if you have it -- 2-3 teaspoons
• 2 strips bacon, cooked crisp and crumbled
• salt and pepper

Preparation:

One-quarter cup apple juice has 7 grams of sugar, spread over 3 servings. This is less apple juice than any container you can buy, so I will sometimes just add water or chicken broth and zero-carb sweetener to the sauce, or even apple-flavored herb tea.

The chicken breasts can be either left whole, cut in half, or cut into bite-sized pieces. I like the bite-sized pieces for taste, but use the larger pieces when looks are more important. Sprinkle salt and pepper on both sides.

1) Heat 1 to 2 Tablespoons fat in pan. I don't like to use more than half bacon grease, as it burns. Lightly brown apple slices in pan. You don't want them to be too soft, just to the point where you can start to easily put a fork in them. Remove apples.

2) Add another Tablespoon of oil, and brown chicken on both sides. The chicken probably won't be cooked through at this point, which is OK. Push chicken to one side or to the edges. Add the wine, which should deglaze the pan. Add the rest of the liquids and herbs and simmer until reduced and chicken is cooked through.

3) Serve with bacon bits sprinkled over the top.

Makes three servings (or four less-hearty servings).

Nutritional Information with apple juice: Each of 3 servings has 7.5 grams effective carbohydrate plus 1 gram fiber, 37 grams protein, and 403 calories (actually a little less, because most of the wine's alcohol will cook out).

Nutritional Information without apple juice: Each serving has 5 grams effective carbohydrate plus 1 gram fiber, 37 grams protein, and 393 calories (actually a little less, because most of the wine's alcohol will cook out).

Creamy Southwest Chicken:

This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese. The chiles are mild, so this isn't a spicy dish, but is a tasty one. Serve with refried beans and/or a salad and sliced avocado.

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients:

• 1 lb boneless skinless chicken breasts
• 1/4 C minced onion
• 2 cloves minced garlic
• 6-8 oz canned chopped green chiles (depending on can size)
• Optional: small amt of chicken stock or Better than Boullion
• 1/4 C cream
• 1/3 C shredded cheddar or jack cheese
• Olive oil
• Salt, pepper

Preparation:

1) Heat large skillet with oil.

2) Cut chicken into bite sized pieces and season with salt and pepper. Saute' till brown on both sides, adding onions about half way through.

3) Add garlic and cook for another minute.

4) If needed, deglaze the pan with a little water or chicken stock. Add 1 teaspoon Better Than Bouillon if desired.

5) Add green chiles and cream, and simmer until chicken is done and sauce is thickened.

6) Top with cheese, and serve when cheese melts.

Optional garnish: avocado slices; cilantro

Makes 3-4 servings

Nutritional Analysis for each of 3 servings: 4.5 grams of effective carbohydrate plus 1.5 grams fiber, 38 grams protein, 18 grams of fat, 347 calories.

Chicken Fajitas:

Before you ask, yes, there is soy sauce in this recipe (I consider it the "secret ingredient") I got the idea years ago when I asked the cook in a Mexican restaurant about his great fajitas, so I feel I'm on safe ground. Skirt steak is traditional, but you can really use whatever beef you like, or boneless skinless chicken breast. I usually use green onions for grilling (you can get more for the same carbs, and more fiber) but regular onions if I'm making them in a skillet.

Ingredients:

• 1.5-2 lbs skirt steak or other beef or chicken easily cut into strips
• 1 medium onion, sliced, or 15 medium scallions (green onions) - same amount of carb!
• 2 large Bell peppers, sliced - two different colors is nice
• 1/4 cup soy sauce
• 1/4 cup lime juice
• 1 teaspoon chili powder
• 2 Tablespoons oil

Preparation:

1. Combine soy sauce, lime juice, chili powder, and oil. If grilling, save a couple of Tablespoons aside to toss with the vegetables.

2. Slice the meat into about 1/2 inch slices. If using skirt steak, flank steak, or other meat with an obvious grain (lines through the meat), be sure to cut perpendicular to the grain, or you will be chewing a very long time. (Think about it - you want to create a lot of short fibers, not a few long ones.) How to Cut Meat Against the Grain

3. If cooking in a skillet, marinate everything together in a bowl or plastic bag (a zip-type works well). If grilling, marinate the meat and veggies separately. Even a few minutes helps, up to 2 hours is great.

4. If grilling, remove from marinade and grill.

5. For cooking in a skillet (preferably regular, not nonstick), cook the meat first (it will probably take two batches, depending upon your pan). Add a little oil to the skillet and get it very hot (the oil will shimmer). If you don't get it hot enough (or crowd too much meat in), the meat will steam instead of browning. When the meat is browned, remove and add veggies. When they begin to soften, return meat to skillet to heat through.

6. Serve with salsa, sour cream, cilantro (if desired) and guacamole. If low-carb tortillas are available, that is a nice addition, but a fork works fine.

Serves 5

Nutritional Information:Meat and vegetables, with 1.5 pound skirt steak and green onions, have 4.5 grams of effective carbohydrate and 2 grams of fiber, 28 grams of protein, and 307 calories per serving. The marinade could add as much as 1 gram of carb (the whole recipe has 5 grams), but obviously not all of it makes it to the table.

Positive Emotions

Positive Emotions Can Lead To A Better and More Satisfying Life

Positive psychology researcher Barbara Fredrickson is known for her broaden-and-build theory of positive emotions, which maintains that when people experience positive emotions on a daily basis, this experience enhances their lives in ways that grow and expand over time. People who regularly experience more positive emotions eventually see increases in personal resources and, in turn, greater life satisfaction, all of which can help relieve stress. One way in which people can find these positive experiences in a simple and accessible way is to practice a loving kindness meditation, where they focus on tender feelings toward themselves, loved ones, and, eventually, people who are in their broader social circle. 
 

(Loving kindness may bring more lasting benefits in the area of positive emotions because, while many harbingers of "feel-good feelings", like uplifting films or candy, may bring a temporary lift in mood, these methods may lose some of their potency with repetition. Meditation, on the other hand, brings strengthened benefits with practice--the more you do it, the more you benefit!) 

Somewhat recently, Fredrickson showed the effectiveness of loving kindness meditation with a study where she assessed a group of 139 working adults, half of whom were assigned to a 9-week program in loving kindness meditation. Through the course of 9 weeks, the changes were gradual, but significant. The practice of loving kindness meditation led to shifts in people's daily experiences of a wide range of positive emotions, including love, joy, gratitude, contentment, hope, pride, interest, amusement, and awe. These changes in emotions were linked to increases in a wide range of personal resources, including mindful attention, self-acceptance, positive relations with others, and good physical health. Additionally, these changes had a real impact on participants' lives; participants experienced greater life satisfaction and fewer symptoms of depression. This research highlights the importance and effectiveness of creating the daily experience of more positive emotions. Using the practice of loving kindness meditation to do this, you can create long-term gains that can make a genuine difference in your life.

Weekly "Stress" Blog: Type A Stress Relief

Type A Stress Relief

 

People with "Type A" personality traits can experience greater-than-average levels of stress. Being time-conscious, competitive, and impatient, as many Type A people are, can create stress in relationships, jobs, and other areas of life. (Not sure how much you fit the typical "Type A" pattern? Take the Type A Self Test and see.)

Type A traits can also create obstacles for stress management. Some of the more effective stress management techniques can feel frustrating for someone who has a more intense personality. For example, the quiet stillness of meditation can feel difficult for those who are impatient, competitive, and used to making every second count at work.

However, certain techniques can work quite well for those with a Type A personality, and other techniques require just a few adjustments to work well for type a stress relief. While it might be nice to soften some of the sharper edges of the Type A personality, it's not necessary to change who you are before you can start managing your stress. The following Type A stress relievers can work particularly well for those with Type A personalities, and can be wonderfully effective stress relievers for others as well.

Use Music

Listening to music is a simple Type A stress relief trick that takes little effort. When you’re driving, put on some of your favorite music (instead of catching up on phone calls) and you can enjoy the ride (no more road rage) and arrive feeling relaxed. If you need to slow down, play slower-paced music; if you need to energize, play more upbeat tunes.
_{See this article on music therapy for more on how and why this works.}

Get Exercise

Those experiencing Type A stress may find it difficult to slow down for stress relief—so why not speed up? Exercise carries many health and stress management benefits. (Read about stress and exercise here.) It’s perfect for those with Type A traits because it offers a paradigm where the more you rush (on a treadmill, for example), the less stressed you'll feel. Specific exercise regimens like martial arts, running, or even dancing can provide a great aerobic workout and a sense of accomplishment. Exercise classes can offer social connection as well as a little positive peer pressure to push you to stay on track.
_{Read more on different types of exercise for stress relief.}

Try Expressive Writing

If you have a Type A personality, you probably like to be more active than passive. An active way to examine and express your thoughts is to start a journaling practice, or start expressive writing regularly. Writing about your feelings—especially if they're intense and it’s done in a time-limited way—can help you to get them out of your head. (See more on this type of expressive writing.) Writing about your plans to fix a situation can also help you feel less stressed and more able to let go of worries. (See more on journaling away your worries, too.) Writing in a gratitude journal can help you to maintain a greater focus on the positive events that happen throughout your day. There are several ways to use writing for stress relief, and they can be helpful for relieving Type A stress.
_{Read more on journaling.}

Take Time For Hobbies

One issue that Type A people run into is a difficulty balancing work with the rest of their life. It can be difficult scheduling in time to just relax, but scheduling enjoyable activities can be a way around the tendency to over-schedule to the point of being over-stressed and lacking in balance. Scheduling activities you find relaxing can, out of necessity, require letting some things go, so this can be another route toward forcing yourself to cut out things in your life that don’t serve you. If you tie your hobbies into a group structure, it will be more difficult to decide at the last minute that you're "too busy" to take the time for your hobbies. Start a knitting circle, take a painting class, or join a band. Make hobbies part of your plan.
_{Read more about stress relief hobbies.}

Stay Connected

Being Type A can mean you're so busy with work that you don't have as much time to enjoy the people in your life. But being socially isolated can cause stress, and having a few supportive people in your life can sometimes work wonders Type A stress. Making it a point to stay connected with people doesn't have to take a lot of time, and having people "there for you" when you need it is well worth the time invested. For those with Type A traits, sometimes being connected means working on communication skills and remembering of the value of relationships. It can also mean just taking the time to meet up with friends, or reminding yourself to take a few minutes to say hi to the people around you. This is a stress relief technique that may not feel like one, but it's an area to focus on that can really help.
_{Read more on cultivating relationships.}

Do Some Yoga

If you really do like the idea of meditation, but just can’t bring yourself to sit quietly for that long without feeling stressed from all your thoughts and your need to stay active, I suggest trying yoga. Yoga brings many great health benefits, and can incorporate some meditation features (as well as breathing exercises), but may provide enough activity and focus that it feels calming and quieting, but without the type of silence that feels deafening. Also, going to a yoga studio provides a group environment that may make it easier for you to stay focused and continue making the time in your schedule to attend regularly.
_{Read more on yoga for stress relief.}

Use Our Tools: Quiz, E courses, and Stress Management Newsletter

Having a wide variety of stress management techniques available can help you to find more strategies that work well for you. There’s a wealth of information on this site, but it may feel overwhelming to even consider trying to read it all right now. Subscribing to the free weekly newsletter, enrolling in free e courses, subscribing to the RSS feed for the blog (click here and scroll down), and joining the Facebook Page About Stress Management are all ways you can get more information on stress management in regular, easily digested doses, and connect with others on the same path.

Week 1: RevAbs

I got a bright idea to blog about my fitness journey with RevAbs. I always have a tough time getting through a full 90 day program, but I'm going to get through this one. I have been sick for the past two weeks, but this week I pushed through my workouts and made it through. RevAbs is hard, but it feels good to push myself through the workouts!

Here are the workouts I did this week:
Monday - Total Strength and Mercy Abs
Tuesday - Fire Up Your Abs
Thursday - Power Intervals
Friday - Fire Up Your Abs
Saturday - Power Intervals and Hip Hop Hustle
Sunday - Total Strength and Mercy Abs


The program is challenging, but I felt good that I accomplished the entire first week. Brett Hoebel is engaging and entertaining...a great combination! I did do the workouts slightly out of order, but I was able to get them all in. The goal for week two...do all six workouts...in order!


Well, my workouts were on track, but what about my eating? Well...my eating was GREAT!!! I stuck with the nutrition plan included in the workout program, and I have been feeling great all week! I'm looking forward to week two being over, so I can start eating fruits again. This week I only ate lean proteins and veggies. Lots of salads with grilled shrimp. Carrots and pea pods were my staple. Chicken, shrimp, and pork were the lean proteins on my list. I also made sure I had a serving of nuts every day. I will admit, I'm having a cheat meal for lunch today...angus burger at this amazing restaurant in Delavan. I am going to have it without a bun, but "cheat" a little bit with some home-made french fries. It's gonna be so good!


So...until next week, keep hitting play and tracking your food!

Weekly Nutrition Newsletter: Quick and Easy Shrimp Recipe

Quick and Easy Shrimp Recipe

Shrimp meets the definition of quick and easy. Low in fat and calories, it makes a great starting point for a healthy meal. Some people worry about shrimp's high cholesterol content, but it seems we should not be overly concerned because they are low in saturated fat, unlike most other high-cholesterol foods. So be sure to include shrimp as part of your low fat diet.

Low Fat Southwestern Shrimp

The great thing about shrimp is that they're quick and easy to cook. The biggest mistake people make is to overcook them so that they turn out tough and rubbery. Enjoy this southwestern shrimp dish with a side dish of rice.

Ingredients:

• 1 pound medium shrimp, peeled, deveined, tail on
• 1 tsp chili powder
• 1 tsp cumin
• Juice of 1 large lime
• 1 medium red onion, chopped (about 1 1/2 cups)
• 1 jalapeno pepper, finely chopped (about 2 tbsp)
• 2 medium tomatoes (about 6 ounces), chopped
• 1/4 cup freshly chopped cilantro

Preparation:

Place shrimp in a medium bowl. Sprinkle chili powder and cumin over them; add lime juice. Stir well, cover and refrigerate for 15 minutes.

Coat a large nonstick skillet with nonstick cooking spray. Sauté onions and jalapeno over medium heat until onions are softened—about 2-3 minutes. Add shrimp, chopped tomato and cilantro. Cook shrimp for three minutes, until pink and opaque, turning them occasionally. Serve over hot whole-grain rice.

Serves 4. 

Per Serving: Calories 162, Calories from Fat 22, Total Fat 2.4g (0.4g), Cholesterol 170mg, Sodium 183mg, Carbohydrate 10.5g, Fiber 2.2g, Protein 24.5g