Low Fat Chicken Tikka Masala

Gina's Weight Watcher Recipes

Yields 4 Servings Size: 3oz of Chicken+Sauce

Point Value: 4 Ingredients

2 tsp canola oil or you could use butter 1 small onion, minced 1 tbsp fresh ginger, grated 3 cloves garlic, crushed 1 1/2 cups crushed tomatoes 4 oz fat free yogurt (I used Chobani) 1/2 cup 1% milk 1 tbsp cumin 1 tbsp garam masala 1 tbsp turmeric 1/2 tbsp chili powder salt to taste 16 oz (2 boneless) chicken breasts 4 tbsp fresh cilantro (or to taste)

Wellness Warriors
Calories: 190.4 Fat: 4.5g Protein: 24.5g Sugar: 5.1 Carbohydrate: 12.8g Fiber: 2g Cholesterol: 43mg Sodium: 99.3mg (w/o salt)

Week 3HOW TO READ FOOD LABLES

What Am I Looking At?
(adapted from MayoClinic.com) An important note is that the figures found on most food labels are based on a diet consisting of 2000 calories per day as noted in the blue section below. You, like most people, may not know how many calories you consume in a day. But you still can use the % Daily Value as a frame of reference, whether or not you consume more or less than 2000 calories. The % Daily Value helps you determine if a serving of food is high or low in a nutrient. Lets take a deeper look @ this label for Macaroni and Cheese. 1. Serving SizeHow many servings are you going to have? If you have more than 1, then multiply the number of servings by all numbers below the green area. For instance: 3 servings x total fat (12)=36g of fat. 2. Amount of CaloriesProvide a measure of how much energy you get from a serving of food. To maintain your current weight, this is the number of calories you need to burn throughout the day. 3. Limit these Nutrients:

Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden. Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes. Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes. Add chicken and simmer for 10 - 15 minutes or until cooked through. Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.

Just a Friendly Reminder!

Starting tomorrow, June 7.and every Wednesday there after, we will be meeting in the rear West Wing lobby at 12:15 for a Wellness Walk. Remember to bring a tshirt to change into and bottle of water. We will walk whether it is HOT or NOT. Only cancellations will be if it is raining. Your point of contact is: Keeva Scrivner, 6-4390

FatLimit total fat to 20% of your daily calories. Fat has 9 calories a gram. Limit to around 44 to 78 grams of total fat a day. Saturated FatMost often found in animal products, such as cheese, red meat, poultry, butter and whole-milk products. It increases your risk of heart disease and type 2 diabetes. Limit to no more than 10% of your total calories, or 16 grams a day. Trans FatMost trans fat is created during food processing through partial hydrogenation of unsaturated fats. Can increase your risk of heart disease. Limit to 1% of your total calories, or less than 2 grams a day.

CholesterolVital because it helps build your body's cells and produces certain hormones. But your body makes enough cholesterol to meet its needs you don't need any dietary cholesterol. Excessive cholesterol in your diet can increase your risk of heart disease and stroke. Limit dietary cholesterol to less than 200-300 milligrams a day. SodiumSome sodium is vital because it helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Too much sodium, though, can be harmful, increasing your blood pressure and the risk of heart disease and stroke. Limit to less than 2,300 milligrams or 1,500 milligrams if you're age 51 or older, or if you are black or you have high blood pressure, diabetes or chronic kidney disease. CarbohydratesYour body's main energy source. Most carbohydrates are naturally occurring in plant-based foods. Food manufacturers also add carbohydrates to processed foods as starches or added sugar. Carbohydrates in the form of sugars, starches and fiber are found in legumes, grains, vegetables, fruits, milk, baked goods and many other foods. Get 45 to 65% percent of your daily calories from carbohydrates. Carbohydrates have 4 calories a gram. Limit to 900 to 1,300 calories a day, or about 225 to 325 grams. SugarAll sugar, whether natural or processed, is a type of carbohydrate that your body uses for energy. Sugar occurs naturally in some foods, including fruits, vegetables, milk and some grains. Processed sugars also are added to foods and beverages. These added sugars do little more than add calories to your diet. Limit to no more than 32grams of added sugar per day. If you are a diabetic, please follow guidelines set by your physician. ProteinsProtein is an important nutrient, essential for growth and development. All the cells of your body include protein. Protein is also an important source of calories and energy. Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. To calculate how many grams of protein you need, divide your body weight by 2.2. For example: 220lbs/2.2= 100 grams. The emphasis should be on plant sources of protein, such as beans, lentils, soy products and unsalted nuts. Include seafood twice a week. 4. Get Enough of these Nutrients

IronHelps red blood cells deliver oxygen from the lungs to cells all over the body. Once the oxygen is delivered, iron then helps red blood cells carry carbon dioxide waste back to the lungs to be exhaled. Iron also plays a role in many important chemical reactions in the body. Adult women ages 19-50 should have 18-27mg per day and those 51+ should have 8mg. 5. Percent (%) Daily Value

Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue as Get Enough of these Nutrients. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages . Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease. 6. Footnote with Daily Values (DVs)

Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all Americans--it is not about a specific food product. Look at the amounts in the footnote--these are the Daily Values (DV) for each nutrient listed and are based on public health experts' advice. DVs are recommended levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note how the DVs for some nutrients change, while others (for cholesterol and sodium) remain the same for both calorie amounts. Common Mistakes to Avoid When Reading a Food Label Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels: A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food. Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day). Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium. What you can do is look at the list of ingredients. If you see the words highfructose corn syrup or sugar high on the list of ingredients, it probably means refined sugar has been added to the product. A common mistake people make, especially with packages dispensed from vending machines, is to assume that a small item contains one serving just because the package is small. If you eat a bag of pretzels from a vending machine, for example, you may find that it contains 2.5 servings. So you need to multiply the numbers by 2.5 to figure out how many calories and the amount of sodium and other nutrients you are eating.

Dietary FiberThe part of plant-based foods that your body doesn't digest and absorb. There are two basic types: soluble and insoluble. Soluble fiber may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fiber. Insoluble fiber adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fiber. If you're a woman, get about 22 to 28 grams of fiber a day. If you're a man, get about 28 to 34 grams of fiber a day. Vitamins A, C, Calcium, IronVitamin A is important "medicine" for the immune system. It keeps skin and mucous membrane cells healthy. When membranes are healthy they stay moist and resistant to cell damage. The moistness inhibits bacteria and viruses from "putting down stakes" and starting infectious diseases. Vitamin CProtects against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. CalciumApproximately 99% of the calcium currently in your body is stored in your teeth and bones. Calcium is also important for muscle contraction, nerve conduction, the regulation of enzyme activity and the formation of cell membranes. Your body has very strict guidelines about the amount of calcium required to ensure your body will function normally. Adults 19-50 (and men until age 71) get 1,000 mg per day and women over age 51 and men over 71 get 1,200 mg per day.