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Tuesday, September 5, 2017 Page 3
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FAMILY FEATURES
W
hen it comes to getting energy from the food you eat, it’s no secret
that protein packs a powerful punch. However, research shows certain
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According to a Harvard School of Public Health study published in the
American Journal of Epidemiology, substituting plant-based proteins like
peanuts for animal proteins and low-quality carbohydrates can result in
lowering diabetes risk by 7-21 percent. Because peanuts are known as a low
glycemic index food due to their slow digestion that causes sugar to gradually
be released into the bloodstream, they can have positive effects on blood sugar
control.
Find more nutritional information and ways to include peanuts in your
diet at gapeanuts.com.
Chicken Pad Thai
Servings: 4
1 pound chicken breast
freshly ground pepper, to
taste
1 tablespoon olive oil
1 tablespoon honey
2 teaspoons chili garlic sauce
3 tablespoons rice wine
vinegar
2 tablespoons low-sodium soy
sauce
1 tablespoon peanut butter
1/4 cup water
1 medium zucchini, spiralized
(about 1 cup)
2 medium carrots, spiralized
(about 1 cup)
1 cup cooked pad thai stir-fry
noodles
1 cup bean sprouts
1 cup thinly sliced cabbage
1 lime, quartered
1/4 cup unsalted peanuts,
crushed
Season chicken with pepper, to
taste. In large, nonstick skillet over
medium-high heat, heat olive oil and
cook chicken until fully cooked and
juices are clear. Remove chicken
from pan and allow to rest 5 minutes
before slicing.
To make sauce: In small bowl,
whisk together honey, chili garlic
sauce, rice wine vinegar, soy sauce,
peanut butter and water.
Add zucchini, carrots, rice noodles
and chicken to pan; pour sauce over
and toss to coat. Toss in bean sprouts
and cabbage. Serve with lime wedge,
crushed peanuts and cilantro.
Nutritional information per
serving: 295 calories, 12 g total fat,
2 g saturated fat, 60 mg cholesterol,
792 mg sodium, 22 g carbohydrates,
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109% vitamin A, 46% vitamin C, 7%
calcium, 10% iron.
2 tablespoons chopped cilantro
Baked Salmon with Peanut Butter
Glaze
Peanut Butter Banana
Overnight Oats
Servings: 2
1/4
3/4
2
1 1/2
cup powdered peanut butter
cup old-fashioned rolled oats
teaspoons ground chia seeds
cups unsweetened coconut
milk
1 teaspoon pure vanilla extract
1/2 cup small banana, sliced
1 tablespoon peanuts, chopped
1 tablespoon peanut butter
In medium bowl, stir together
powdered peanut butter, oats, chia
seeds, coconut milk and vanilla
extract.
Divide evenly into mason jars or
storage containers and refrigerate
overnight.
Before serving, add banana slices,
chop ped peanuts and peanut butter to
each.
Nutritional information per serving:
280 calories, 12 g total fat, 4 g saturated
fat, 135 mg sodium, 36 g carbohydrates,
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8% vitamin A, 4% vitamin C, 35%
calcium, 13% iron.
Servings: 4
1 pound salmon
1 teaspoon olive oil
freshly ground pepper, to taste
1/4 cup peanut butter
2 teaspoons chili garlic sauce
1/4 cup 100 percent orange juice
Heat oven to 400 F and line baking sheet with
aluminum foil. Place salmon on baking sheet,
drizzle with olive oil and season with pepper, to
taste. Bake salmon 15-20 minutes until cooked
through.
In small saucepot over medium-low heat,
whisk together peanut butter, chili garlic sauce
and orange juice, and cook until warm.
To serve, pour peanut butter glaze over salmon.
Nutritional information per serving: 334
calories,
23 g total fat, 5 g saturated fat, 50 mg cholesterol,
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sugar, 27 g protein, 8% vitamin C, 4% calcium,
3% iron.
Vegetarian Nourish Bowl
Servings: 4
1 cup large, diced butternut
squash
16 ounces Brussels sprouts,
halved
1 medium red onion, large
diced
1/2 can (8 ounces) reduced-
sodium garbanzo beans,
rinsed and drained
1 head garlic (about 10
cloves), peeled
1 tablespoon olive oil
freshly ground pepper, to
taste
1 lemon, juiced
2 tablespoons water
1 teaspoon Sriracha sauce
1/4 cup peanut butter
1 cup cooked quinoa
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peanuts
Heat oven to 400 F and line rimmed
baking sheet with parchment paper.
On prepared baking sheet, arrange
butternut squash, Brussels sprouts,
onion, garbanzo beans and garlic; toss
vegetables in olive oil and season with
pepper, to taste.
Roast 30-40 minutes until slightly
golden in color. Halfway through baking,
shake vegetables or turn over to ensure
even browning.
To make dressing: Mix together
lemon juice, water, Sriracha sauce and
peanut butter.
To serve, top quinoa with roasted
veggies, crushed peanuts and drizzle of
lemon-peanut butter sauce.
Nutritional information per serving:
323 calories, 14 g total fat, 2 g saturated
fat, 308 mg sodium, 42 g carbohydrates,
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92% vitamin A, 197% vitamin C, 11%
calcium, 28% iron.
