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01.16.2006

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rx for healthy eating how to make a healthy meal (and enjoy it too) by Stacy Conradt | 1 2 3 4
continued from page 2

white chili
Cold weather + football = chili. Basic equation, right? Well to subtract from your waistline, replace the typical hamburger and tomato sauce with chicken and broth. I like it even better than red chili.

ingredients
3 chicken or turkey breasts, cooked and cut into bite-size chunks
1 can (14 oz) chicken broth
1 can white beans
1 can diced tomatoes with chiles (or without, if that's what you prefer)
spices to taste

directions | After you cook the poultry, just dump everything into a pot and let it cook on medium heat for about 20 minutes. If you like your chili on the thick side, add a bit of flour. If you take this to a party (Super Bowl's coming up!), you can bring extras for everyone to add to their own bowls: sour cream, shredded cheese, fritos, crackers. Makes about five large bowls.

Information per bowl (no extras added)
Calories: 200
Fat: 2.16 g
Carbs: 22 g (lots of carbs, but also lots of fiber)
Sugar: 0.4 g

fruit smoothies
When my husband gets a sweet tooth, he can't reach for the ice cream like he used to. But smoothies are a very close second in the favorite desserts department, as well as being healthy and really easy to make.

ingredients
unsweetened frozen berries, about 1 cup
skim milk, about cup
ice, 3-4 cubes or -1 cup crushed
Splenda, cup

directions |  Throw a good handful of your favorite frozen berry in the blender. I like blueberries and strawberries. You can pick any fruit, but berries tend to have the least amount of natural sugar. Then throw in the ice and the milk. Add Splenda to taste (we just start with cup). Set your blender to Puree or Liquify and add in milk or ice if you need to, depending on what texture you want your smoothie. Milk will make it smoother and more liquid; ice will make it chunkier.

If you're really going for a treat, you can add a dollop of sugar-free whipped topping and a small handful of granola, cereal or whole berries on top. Pretty!

Makes two smoothies or one large smoothie.

Information per batch
Calories: 78
Fat: >1
Carbs: 20 g
Sugar: 7 g

don't stop: more healthy tasty goodness this way!

 

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