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Tuesday, September 29, 2009

Greek Pasta with Grilled Chicken

Nutrition Facts
Serving Size 1 (233g)
Recipe makes 10 servings
Calories 426
Calories from Fat 155
Amount Per Serving
Total Fat 17.3g
Saturated Fat 3.8g
Monounsaturated Fat 10.4g
Polyunsaturated Fat 2.1g
Trans Fat 0.0g
Cholesterol 51mg
Sodium 329mg
Potassium 506mg
Total Carbohydrate 42.8g
Dietary Fiber 5.0g
Sugars 3.0g
Protein 25.4g

Greek Pasta With Grilled Chicken (Flat Belly Diet Recipe)
Recipe #385906 15 min 5 min prep

By: Heartsong Aug 18, 2009
I made this today from some ingredients I had on hand. It was yummy.If you want to try to follow a flat belly diet, I will be posting recipes that I try and like. I am trying to increase my intake of MUFA's(Monounsaturated fatty acids), These are really heart healthy fats that help to lower your bad cholesterol(LDL and VLDL, Low Density Lipoprotein and Very LDL) and raise your good Cholesterol, HDL(High Density Lipoprotein) The low density are smaller particles and get into the linings of your vessels, The high density lipoprotein helps keep your arteries clean. A 1600 calorie a day diet with a seving of MUFA's at each meal is the basic premise of the flat belly diet. Scientists already knew that MUFA's were associated with longevity, but new research demonstrates that they also can help you lose belly fat. Several new diets are cropping up centered all around MUFAs – you may hear them called ‘Flat Belly’ diets. Eating one serving at each meal can help control cravings and provide a mental and physical boost. Regardless of what your plan is, you can incorporate these delicious and nutritious foods into your diet. 1.Oils – flaxseed, canola, olive, sunflower, peanut, or soybean oil (and a few others) all do the trick. Pesto sauce also counts! One serving = 1 tablespoon. 2.Nuts & seeds – Nuts and natural nut butters (such as almond butter or peanut butter) are a great source of protein. Try adding nuts as salad toppers, or combine the butters with vegetables or crackers. One serving = 2 tablespoons. 3.Avocado – Slice an avocado for your salad, add a layer to a sandwich with sprouts and Swiss, or chop it and add it to salsa or another dip. One serving = ¼ cup. 4.Olives – Black or green olives can be used as toppings on entrees such as pizza, pasta, or chicken breast. One serving = 10 large olives. 5.Chocolate - Go with dark or semisweet chocolate. Top your Pinkberry with chocolate chips, add shavings to a favorite low-calorie dessert, or simple indulge in a dark chocolate square. One serving = ¼ cup. Bon Appetit!
SERVES 10 , 10 cups

16 ounces rotini pasta
8 tablespoons olive oil
6 garlic cloves, pressed
6 small tomatoes, 2 inch, diced
1 (13 3/4 ounce) can water-packed artichoke hearts, drained and quartered
1 (6 ounce) can black olives (that is 44 black olives, 6 oz dry weight)
1 cup fresh sweet basil leaves, chopped (or to taste)
18 ounces cooked boneless skinless chicken breasts, grilled, chopped
3 ounces feta cheese, crumbled
salt, to taste
pepper, to taste
1Boil pasta in salted water til al dente. For Rotini, that is seven minutes actual boiling time. Drain.
2Add remaining ingredients and stir well.
3Adjust salt and pepper to taste

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