Choose Whole Grains!

Whole grains serve as the primary carbohydrate fuel source to keep your body going. To be sure you’re getting a whole-grain item when shopping, check the ingredients list and be sure one of the following is listed first: whole-wheat flour, brown rice, wild rice, oatmeal, oats, barley, whole wheat couscous, whole corn meal, quinoa, popcorn.

Aim for 3 servings of whole-grains each day. Here are some tips to help you make the switch.

What’s a serving?
1 ounce slice of bread
1 cup ready-to-eat cereal
1/2 cup cooked rice or pasta

What’s the benefit?
Whole grains provide nutrients and fiber which help:

• control weight by making you feel full longer.
• lower your risk of heart disease and other chronic diseases.
• keep your digestive tract functioning properly.

Chicken Quesadillas

1 lb boneless skinless chicken breast
one fresh lime
1 tbsp lime juice
1 tsp cumin (or chili powder)
1 tbsp oil
2 oz reduced fat Monterey Pepper jack cheese, shredded (about 1/2 cup)
1 4-oz. can green chilies, chopped
4 8-in whole-wheat flour tortillas

Slice chicken breast into thin strips (1/2-inch x 3-inches). Grate the rind from the lime. In a medium-sized bowl, mix lime rind, lime juice and cumin. Whisk in oil. Add chicken strips and mix to coat chicken. Heat a large skillet over medium-high heat. Place chicken strips in skillet and cook, stirring for about 4 minutes. Place tortillas on lightly greased cookie sheet. Divide chicken, cheese and chilies evenly on one side of each tortilla. Fold over. Brown quesadillas on both sides in hot skillet or bake in a preheated 400 degree oven for 5-8 minutes, turning halfway through.

Nutrition Facts per serving:
280 calories, 12 g total fat, 3.5 g saturated fat, 80 mg cholesterol, 27 g carbohydrates, 8 g fiber, 35 g protein, 520 mg sodium.