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Grilled Chicken with Broccoli Pesto Pasta
by
Marie Rayner
Текущий рейтинг: 4.0
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%20contain%20lactose%20which%20breaks%20down%20to%20glucose%20when%20digested.%3C/p%3E%3Cp%3EWhole%20grains%20(brown%20rice,%20whole%20grain%20pasta,%20and%20breads,%20oatmeal),%20starchy%20vegetables%20(potatoes%20with%20skin,%20corn,%20peas),%20and%20legumes%20(beans,%20edamame,%20lentils)%20all%20contain%20carbohydrates.%20%20They%20are%20good%20choices%20because%20they%20are%20much%20higher%20in%20fibre%20than%20highly%20processed%20grain%20foods%20such%20as%20white%20bread,%20pastas,%20etc.%3C/p%3E%3Cp%3ENon-starchy%20vegetables%20(broccoli,%20green%20beans,%20spinach,%20lettuce,%20sweet%20and%20hot%20peppers,%20tomatoes),%20%20also%20contain%20some%20carbohydrate,%20but%20much%20less%20than%20starchy%20vegetables.%20%20They%20are%20full%20of%20nutrients%20which%20are%20very%20good%20for%20you.%3C/p%3E%3Cp%3ERefined%20grains,%20desserts%20and%20sugary%20drinks%20are%20not%20very%20good%20for%20you%20at%20all.%20%20You%20should%20limit%20them.%20%20Sweets%20(candy,%20ice%20cream,%20cake%20and%20chocolate).%20%20Foods%20made%20from%20refined%20grains%20(bagels,%20white%20pasta,%20sugary%20cereals,%20white%20rice).%20%20Regular%20soda%20and%20energy%20drinks%20are%20all%20high%20in%20sugar.%3C/p%3E%3Cp%3EFruits%20contain%20carbohydrates%20from%20fibre%20and%20natural%20sugars.%20%20Pick%20fresh%3C/p%3E%3Cp%3Eor%20frozen%20fruit%20rather%20than%20dried.%20%20You%20will%20get%20a%20larger%20serving%20for%3C/p%3E%3Cp%3Ethe%20same%20carb%20amount.%3C/p%3E%3Cp%3EHere%20is%20a%20list%20of%20tips%20for%20helping%20you%20when%20it%20comes%20to%20counting%20carbs:%3C/p%3E%3Cp%3E1.%20%20Labels%20-%20become%20a%20label%20reader.%20%20The%20total%20carbohydrate%20number%20is%20the%20sim%20of%20fibers,%20sugars%20and%20starches.%20%20Be%20sure%20to%20check%20the%20serving%20size%20on%20the%20label%20as%20well.%20%20%20Try%20to%20be%20accurate%20in%20your%20serving%20sizes.%3C/p%3E%3Cp%3E2.%20%20Choose%20with%20predictability%20-%20ie.%20at%20first%20buy%20the%20same%20products%20each%20time%20you%20shop.%20%20That%20way%20you%20can%20familiarize%20yourself%20with%20their%20carb%20counts%20and%20how%20they%20affect%20your%20blood%20glucose%20levels.%20%20Once%20you%20get%20used%20to%20them,%20you%20can%20vary%20things.%3C/p%3E%3Cp%3E3.%20%20Pick%20produce%20by%20size%20-%20take%20the%20time%20at%20first%20to%20weigh%20your%20fruits%20and%20vegetables.%20%20%20Look%20up%20carb%20counts%20based%20on%20the%20weights%20you%20buy.%20%20The%20difference%20between%20small%20and%20large%20apples,%20for%20instance,%20can%20be%20as%20much%20as%2015%20grams%20of%20carb.%3C/p%3E%3Cp%3E4.%20%20Eyeball%20portions%20accurately%20-%20%20keep%20your%20eye%20honest%20by%20double%20checking%20your%20portions%20every%20once%20in%20a%20while.%20%20Use%20measuring%20cups,%20scales,%20etc%20to%20put%20oatmeal,%20cold%20cereal,%20pasta,%20rice%20and%20other%20starches%20in%20your%20usual%20serving%20bowl.%20%20This%20way%20you%20can%20see%20how%20the%20%22right%22%20sized%20serving%20looks.%3C/p%3E%3Cp%3E5.%20%20Invest%20in%20a%20good%20set%20of%20food%20scales%20-%20look%20for%20ones%20that%20measure%20by%20grams,%20and%20keep%20them%20readily%20available.%3C/p%3E%3Cp%3E6.%20%20Record%20recipe%20counts%20-%20make%20an%20effort%20to%20figure%20out%20carb%20counts%20and%20appropriate%20servings%20of%20your%20favourite%20recipes.%20%20This%20will%20help%20you%20stay%20out%20of%20trouble.%3C/p%3E%3Cp%3EInstead%20of%20a%20rich,%20fat%20laden%20sauce%20.%20.%20.%20%20the%20pasta%20is%20coated%20with%20a%20delicious%20pasta%20which%20is%20high%20in%20fibre%20and%20low%20in%20fat%20.%20.%20.%20%20broccoli,%20no%20fat%20cottage%20cheese,%20a%20bit%20of%20Parmesan%20(small%20amounts%20of%20Parmesan%20generate%20lots%20of%20flavour,%20far%20more%20than%20a%20milder%20cheese,%20so%20you%20don't%20need%20to%20use%20as%20much),%20pistachip%20nuts,%20garlic,%20lemon%20juice%20.%20.%20.%20delicious.%20%20The%20finer%20you%20grate%20the%20Parmesan%20.%20.%20.%20%20the%20further%20it%20will%20go.%3C/p%3E%3Cp%3EBy%20slicing%20the%20chicken%20breasts%20in%20half%20lengthwise,%20you%20are%20cutting%20the%20amount%20of%20protein%20per%20serving%20in%20half%20without%20it%20looking%20like%20you%20are%20being%20stingy%20.%20.%20.%20%20and%20rubbing%20a%20low%20fat,%20highly%20flavoured%20rub%20into%20the%20chicken%20before%20grilling%20also%20imparts%20a%20lot%20of%20flavour.%3C/p%3E%3Cp%3ETogether%20the%20grilled%20chicken%20and%20the%20pasta%20make%20for%20a%20meal%20which%20is%20delicious,%20satisfying%20and%20quite%20healthy.%20%20I%20served%20a%20mixed%20vegetable%20salad%20on%20the%20side%20to%20complete%20the%20meal.%3C/p%3E%3Cp%3E*Grilled%20Chicken%20with%20Broccoli%20Pesto%20Pasta*%3C/p%3E%3Cp%3EServes%204%3C/p%3E%3Cp%3EIf%20you%20have%20all%20of%20the%20ingredients%20laid%20out%20ahead%20of%20time,%20this%20goes%20together%20in%20a%20snap.%20%20It's%20delicious%20and%20diabetic%20friendly!%3C/p%3E%3Cp%3Eserve%20immediately.%3C/p%3E){kind=link}