Fiber is a great natural way to curb hunger and keep you healthy from the inside out. Fiber One cereal has posted various recipes using their cereal! Here a just a few that will not only keep you regular; they will also keep you satisfied without overeating your calories!
Serve a Mediterranean chicken dinner complete with veggies and whole wheat couscous in just 30 minutes.
Prep Time:20 min
Start to Finish:30 min
Makes:6 servings
Chicken
1
cup Fiber One® original bran cereal
6
boneless skinless chicken breasts (about 1 3/4 lb)
1/2
teaspoon salt
1/4
teaspoon pepper
1/4
cup milk
Vegetables
4
tablespoons olive oil
1
medium zucchini, sliced (2 cups)
1
small unpeeled eggplant, cubed (2 cups)
1
jar (7 or 7.25 oz) roasted red bell peppers, drained, cut into 1/2-inch strips
1/2
large red onion, sliced; separated into rings
1
large clove garlic, finely chopped
3
tablespoons water
4 teaspoons of lime Juice
Couscous
1 1/2
cups water
1/4
teaspoon salt
1
cup uncooked whole wheat couscous
1
lime, cut into 6 wedges
1.
Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). Sprinkle both sides of chicken with 1/2 teaspon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal; dip chicken into milk, then coat with cereal.
2.
In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat; cook chicken in oil 15 minutes, turning once, until juice of chicken is clear when thickest part is cut (170°F). Remove chicken from skillet; cover to keep warm.
3.
In same skillet, heat remaining 2 tablespoons oil over medium heat; cook zucchini, eggplant, roasted peppers, onion and garlic in oil 3 minutes, stirring occasionally. Stir in 3 tablespoons water and the lime juice; cook about 1 minute or until vegetables are crisp-tender.
4.
Meanwhile, in 2-quart saucepan, heat 1 1/2 cups water and 1/4 teaspoon salt to boiling. Stir in couscous. Cover; remove from heat and let stand 5 minutes or until water is absorbed. Fluff couscous with fork.
5.
On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.
NUTRITION INFO:
1 Serving: Calories 430 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 410mg; Total Carbohydrate 39g (Dietary Fiber 9g, Sugars 4g); Protein 35g Percent Daily Value*: Vitamin A 35%; Vitamin C 50%; Calcium 8%; Iron 20% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
Spicy Parmesan Meatballs with Angel Hair Pasta
Want to eat healthier? Make meatballs with high-fiber cereal and serve them over delicious whole wheat pasta.
Prep Time:50 min
Start to Finish:50 min
Makes:4 servings
3/4
cup Fiber One® original bran cereal
1
lb extra-lean (at least 90%) ground beef
1/4
cup shredded Parmesan cheese (1 oz)
3/4
teaspoon Italian seasoning
1/4
teaspoon garlic powder
1
can (8 oz) tomato sauce
1
can (14.5 oz) diced tomatoes with green pepper and onion, undrained
1/8
teaspoon ground red pepper (cayenne)
6
oz uncooked whole wheat angel hair (capellini) pasta
Additional shredded Parmesan cheese, if desired
1
to 2 tablespoons chopped fresh parsley, if desired
1.
Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2.
In large bowl, mix cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs.
3.
Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat.
4.
Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center.
5.
Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley.
High Altitude (3500-6500 ft): No change.
NUTRITION INFO:
1 Serving: Calories 460 (Calories from Fat 110); Total Fat 12g (Saturated Fat 5g, Trans Fat 1/2g); Cholesterol 75mg; Sodium 950mg; Total Carbohydrate 54g (Dietary Fiber 10g, Sugars 9g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 10%; Calcium 20%; Iron 40% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 1/2 Lean Meat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
Adria Ali
(CES, PES, CPT, BS)
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