Well - Summer 2011 - (Page 13)

Build a Healthy, Tasty Salad Starting with a serving of romaine lettuce or other leafy greens (20 calories per cup), use the chart below to build a tasty salad with appropriate portion sizes without overloading on calories. Susannah Southern, a registered dietitian at UNC Health Care, advises that for most people, 500–700 calories per meal is appropriate. Ingredient Feta cheese Sunﬂower seeds Bacon Croutons Avocado Raisins Egg Cottage cheese, low-fat Chow mein noodles Corn or beans Serving Size 2 Tbsp. 2 Tbsp. 1 slice 9 small ¼ 2 Tbsp. 1 large ½ c. 2 Tbsp. ½ c. Calories 50 100 40 35 90 85 75 90 32 80–100 “The place to be careful with portions is with the highcalorie toppings.” —Susannah Southern, RD, UNC Health Care More Great Recipes Like This For more information about healthy eating and recipes, visit our online health library at www.unchealthcare.org, then click “health information.” Citrusy Couscous with Olives Couscous is a traditional North African dish that is usually served under a meat stew. Although it looks like a grain, it is actually a type of pasta typically made from semolina wheat. UNC Health Care Executive Chef Shawn Dolan shares this recipe for a light, summer couscous salad. Ingredients Try It! Then Tell Us Visit our Facebook page and tell us about your experience making this recipe at home: www.facebook.com/ unchealthcare. 1½ c. couscous ¼ c. orange juice concentrate 2 Tbsp. olive oil 1 Tbsp. Dijon mustard 1 Tbsp. thyme, fresh, chopped 1 tsp. orange zest ½ tsp. salt, kosher or sea 1 c. parsley, Italian, chopped ½ c. scallion, chopped ¼ c. kalamata or black olives 1 navel orange, sectioned and diced 1 Tbsp. lemon juice, fresh Black pepper (to taste) Directions 1. In a large bowl, stir together 3. Fluff the couscous with a fork, then add parsley, scallions, olives, oranges and lemon juice and toss to blend. Season with salt and pepper to taste. Makes about 6 servings. Nutritional Information (per serving) couscous, orange juice concentrate, oil, mustard, thyme, orange zest and salt. 2. Stir in 2 cups boiling water, cover and set aside until liquid has been absorbed (about 5 minutes). Serving size: 1 cup. 250 calories, 7 g protein, 6 g fat, 43 g carbohydrates, 269 mg sodium, 0 mg cholesterol. www.unchealthcare.org 13 http://www.unchealthcare.org http://www.facebook.com/unchealthcare http://www.facebook.com/unchealthcare http://www.facebook.com/unchealthcare http://www.unchealthcare.org

Table of Contents for the Digital Edition of Well - Summer 2011

Well - Summer 2011
Contents
UNC Health Care News
Community
Radio City Rockettes Visit Children’s Hospital
Prostate Protection
Surgery Through Oxlee’s Eyes
Nutrition
Calendar

Well - Summer 2011