Terms like multi-grain, 7-grain, and wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads
... moreTerms like multi-grain, 7-grain, and wheat sound healthy, but they may not actually contain heart-healthy whole grains. Many breads labeled "multi-grain" and "wheat" are typically made with refined grains, so you're not getting the full nutritional benefit of the whole grain. How can you be sure? Read nutrition labels carefully. If the first flour in the ingredient list is refined (it will typically say "bleached" or "unbleached enriched wheat flour") you are not getting a 100% whole-grain bread.
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Salad, bran muffins, fat-free foods―they're good for you, right? Not always. Nutrition expert Katherine Brooking, MS, RD, reveals surprisingly unhealthy foods, plus better-for-you alternatives.
Ingredients
1 teaspoon dried oregano
1/2 teaspoon garlic powder
3/4 teaspoon black pepper, divided
1/2 teaspoon salt, divided
Cooking spray
1 pound skinless, boneless chicken breast, cut into 1-inch cubes
5 teaspoons fresh lemon juice, divided
1 cup plain fat-free yogurt
2 teaspoons tahini (sesame-seed paste)
1 teaspoon bottled minced garlic
8 cups chopped romaine lettuce
1 cup peeled chopped English cucumber
1 cup grape tomatoes, halved
6 pitted kalamata olives, halved
1/4 cup (1 ounce) crumbled feta cheese
Preparation
Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan.
Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2 1/2 cups of lettuce mixture on each of 4 plates. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture.
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