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From Your Table to Your Health: Save Time, Reduce Stress, Eat Well

Registered dietitian Becky Varner has tips for time saving and recipes for calorie cutting.
BY BECKY VARNER Modified: April 30, 2013 at 4:37 pm •  Published: May 1, 2013

Cooking takes valuable time, but there are plenty of ways to make efficient use of that time, which can also boost your mental health if you choose to cook light.

Take some time you normally spend cooking and use it for planning. Choose a time when a few interrupted minutes are available. If possible, choose the same time each week to create a routine that develops into a habit.

Think about the foods you and other family members like to eat.

Always start preparation with a clean kitchen, including plenty of work space that is not cluttered. Clear dirty dishes from the sink, so you can have a sink full of hot soapy water as soon as you start preparation. This saves time when cleaning up, and it gives you a place to immediately put dirty cutting boards, utensils, dishes, etc.

Also, have an empty trash can available, or place a disposal plastic bag, such as a produce bag, on the counter to immediately hold food scraps such as peeling, cores and stems of fresh vegetables and fruits. All you have to do to clean up is tie the bag and put it in the trash. So much time is wasted by moving things out of the way when preparing food.

Prepare ingredients that can be used for several meals. For example, if planning for a family of two, you might start with three pounds of skinned and boneless chicken breasts and choose several ways to serve them after they are cooked. An ideal way to cook them is in a slow-cooker, which can produce a lot more than soups and stews.

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Chilled Chicken with Cucumber and Lime Sauce

Makes 4 servings

2 teaspoons freshly squeezed lime juice

1 tablespoon olive oil

2 teaspoons cumin

1 teaspoon coriander

¼ teaspoon salt

1 cup plain nonfat yogurt

2 cups chopped peeled cucumber

12 ounce cooked chilled chicken breast, cut in ¼-inch thick slices

¼ cup chopped cilantro

• Combine lime juice, olive oil, cumin, coriander, salt, yogurt and cucumber in a medium bowl. Stir well to mix.

• Gently fold in chicken slices.

• Chill until ready to serve.

• Fold in cilantro just before serving.

Nutrition Information: Each serving contains approximately 183 calories, 6 grams fat and 232 milligrams sodium.

Serving suggestions: Serve on a bed of mixed salad greens, stuffed in a whole-wheat pita pocket or stuffed in a hollowed-out tomato.

Chilled Chicken Spread In A Wrap

The ground cooked chicken breast is great to make a spread for a wrap or sandwich, and it is so simple to make.

Makes 6 servings

12 ounces chilled cooked ground chicken

¾ cup light mayonnaise or Miracle Whip

6 whole-wheat tortillas

Red bell pepper, seeded and cut in thin strips

About 16 chive leaves (each leaf is a long, hollow, slender grasslike leaf)

• Combine ground chicken in a medium bowl. Stir well to mix.

• Spread one-sixth of the chicken on each of six tortillas.

• Divide red bell pepper strips and chive leaves by placing in the same direction on each tortilla.

• Roll tightly.

• Cut in half diagonally and secure each half with a decorative toothpick.

Nutrition Information: Each serving contains approximately 250 calories, 7.6 grams fat and 521 milligrams sodium.

Serving suggestions: Fresh chopped herbs such as cilantro, basil or thyme can be added to chicken spread if desired.

Learn with Brunch

Becky will teach Learn with Brunch at 9:30 a.m. Tuesday and May 15 at Uptown Grocery Co., 1230 W Covell Road in Edmond; and Learn with Lunch at noon May 14 at the Gourmet Grille inside Buy For Less, 3501 Northwest Expressway, and May 21 at the 10011 SE 15, Midwest City, location. Class size is limited. Call 302-6273, ext. 332, for reservations.


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