Make Your Own Chicken Masala Wrap

Follow this simple recipe to prepare a healthy yet delicious Indian dish. These low-fat, high-protein wraps are bursting with flavor from fresh veggies and spices. Pair with fresh mango and a cucumber yogurt condiment known as raita.

• 1 tablespoon vegetable oil
• 1 sweet potato, peeled
• 2 red, yellow, green or orange bell peppers, seeded and sliced
• 1 medium tomato, chopped
• 1 sweet onion, sliced
• 1/2 teaspoon ginger paste (or 1 teaspoon freshly grated ginger)
• 1/3 tablespoon garlic paste (or 1 clove garlic, minced)
• 1/8 teaspoon crushed red pepper (or paprika)
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground turmeric
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup water
• 4 medium grilled or cooked boneless, skinless chicken breasts, thinly sliced
• 1 cup plain nonfat yogurt
• 1/3 medium cucumber, peeled and grated
• 1 cup chopped lettuce
• 4 whole-wheat tortillas (or flatbread, warmed)
• Fresh mint leaves for garnish (optional)
• 1 cup fresh mango slices (optional)

In a medium saute pan over moderate heat, warm the oil. Add the sweet potato, bell peppers, tomato, onion, ginger, garlic, crushed red pepper, cumin, cinnamon, turmeric, 1/2 teaspoon salt and 1/8 teaspoon pepper, and cook until slightly tender, about 10 minutes.

Add 3 tablespoons water and chicken, and continue to cook for several more minutes.

In a medium bowl, make the raita by stirring together the yogurt, cucumber and the remaining 1 tablespoon water. Sprinkle with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, and garnish with fresh mint leaves.
Place lettuce and a scoop of chicken masala mixture in the center of each tortilla or roll. Add a spoonful of the raita to each wrap, or serve it on the side, along with fresh mango slices.

Number of servings: 4
Each serving provides:
Calories: 330
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 415 mg
Total carbohydrates: 42 g
Fiber: 6 g
Sugar: 12 g
Protein: 21 g
Calcium: 180 mg

Nutrition Myths vs. Reality

Nutrition Myths vs. Reality
Nutrition Myths vs. Reality
Nutrition Myths vs. Reality
Nutrition Myths vs. Reality

There are a lot of false stories about nutrition. Eat right by learning the truth of the matter.

Myth: Eggs are bad for your heart.
Reality: The Dietary Guidelines Advisory Committee dropped its caution on eating eggs and other foods high in cholesterol in 2015; it also rescinded its previous recommendation of limiting cholesterol intake to 300 mg daily. A 2015 study in the American Heart Journal found that even people with coronary artery disease showed no cardiac effect from daily egg consumption.

Myth: Eating carbohydrates leads to weight gain.
Reality: Calories, not carbs, lead to excess pounds, but some carbohydrates are better for you than others. Skip foods with refined flour and added sugar, and focus on fiber-rich fruits and vegetables and whole grains.

Myth: Fresh food is always better than frozen.
Reality: While fresh is great if you can buy from local sources, frozen fruits and vegetables are a good alternative to standards found in the grocery store produce aisle since they are flash-frozen at their peak freshness after harvesting. They retain more nutrients than produce that has been picked before it is ripe.

Myth: Everyone should go gluten-free.
Reality: Dropping gluten (a protein in wheat, barley and rye) has become a popular dietary trend in recent years. But unless you suffer from celiac disease or have gluten sensitivity, eliminating food such as whole-grain breads and cereals can reduce needed nutrients and dietary fiber. Additionally, commercially produced gluten-free products often have extra sugar, sodium or fats to make up for the often inferior quality of taste.

Myth: Eating late at night will lead to extra pounds.
Reality: What you eat is more important than when you eat it. Late-night snackers tend to go for comfort items such as sweets or chips. Instead, nibble on fruits, vegetables or even Greek yogurt. A recent study in the journal Medicine & Science in Sports and Exercise found that eating protein a half-hour before going to bed helps protein synthesis, rebuilding muscle tissue and promoting muscle growth.