Page 48 - Harnett Life Summer 2020

Nutritious Eating at Home

Better-for-you family foods with satisfying flavor

Thai Coconut Lime Freezer Chicken Photo courtesy of Getty Images

FAMILY FEATURES
f spending additional time in the comfort of your home
has you rethinking the family menu and looking for
new ways to enjoy nutritional meals, rest assured you Thai Coconut Lime Freezer Chicken
Ican make better-for-you food choices without losing Prep time: 8 minutes
mouthwatering taste. Cook time: 22 minutes
Easy, efficient at-home recipes like Thai Coconut Lime Servings: 4
Freezer Chicken, Burrito Beef and Cauli Mac and Cheese can 1 3/4 cups coconut milk
all be made in less than an hour while reducing the intake of 2 tablespoons basil
carbs and unnecessary sugars. All are part of a balanced Atkins 1 tablespoon xylitol (sugar substitute)
low-carb lifestyle, a long-term, healthy eating approach focused 1 ounce cilantro
on high-fiber carbohydrates, optimal protein and healthy fats. 1 ounce fresh lime juice
The eating approach, which is a more flexible version of 1/2 teaspoon salt
the popular ketogenic diet, offers a balanced mix of foods 1/2 teaspoon garlic
containing fiber-rich and nutrient-dense carbohydrates while 1 teaspoon lime zest (optional)
focusing on reduced levels of refined carbohydrates, added 20 ounces boneless, cooked chicken breast
sugars and the “hidden sugar effect” – when carbohydrates 20 ounces broccoli flower clusters
convert to sugar when digested. You don’t see the sugar, but In bowl, mix coconut milk, basil, xylitol, cilantro, lime
your body does. juice, salt and garlic. For more citrus flavor, add lime zest,
Introducing your family to smarter food choices can also if desired.
support your immunity. According to research published in Add chicken, broccoli and sauce to 1-gallon zip-top
"The American Journal of Clinical Nutrition," simply sub- freezer bag. Squeeze out any air and seal bag. Freeze bag
stituting whole grains for refined grains has a modest effect on flat up to 1 month.
gut microbiota and immunity. Refined grains have had most of To cook: Thaw in refrigerator over night. Heat oven to
the fiber milled out of them, leaving a refined carbohydrate that 350 F.
impacts your body the way sugar would. Opt for whole grains to Place in glass 8-by-8-inch pan and bake 20-25 minutes.
get the fiber you need, along with protein and healthy fats.
To learn more and find additional ways to focus family
meals on nutritious recipes, visit Atkins.com.