Monday, December 22, 2014

Fiber-rich meals to cook this week

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This turkey chili includes black beans, which are a great source of fiber.
This turkey chili includes black beans, which are a great source of fiber. iStockphoto

This time of year it's hard to avoid crossing the line between portion control and calorie overload. Since it takes about 20 minutes for your brain to register that you’re full, it may be be hard to resist all the cookies, candy and other sweets offered at parties.

So how do you fight the temptation to overindulge? One solution is to eat more fiber.

Filling up on fiber will keep you full longer because high-fiber foods, such as beans, whole grains, and veggies, are digested more slowly.

Fiber, a type of carbohydrate that the body can’t digest, comes in two varieties: soluble and insoluble. Soluble fiber includes foods such as nuts, beans, and lentils, and can help lower glucose (sugar) levels and cholesterol. Insoluble fiber can be found in foods such as whole wheat bread, carrots and brown rice. This type of fiber helps your digestive system.

More coverage
  • 5 hearty soups and stews to enjoy this fall
  • 5 healthy recipes for holiday entertaining
  • Having a fiber-rich diet is essential for heart health, as it has been associated with decreasing the risk of heart disease. To help you add in more fiber to your diet, we’ve picked out five recipes for you to try during the week. They range from stews to pasta dishes and burgers:

    Monday: Slow cooker turkey chili

    This chili recipe gives you a healthy dose of fiber from the black beans, which contain 15g in one cup. Plus, turkey is a low-fat alternative to beef.

    Per serving: 276 calories 7.6g fat, 32.8g carbohydrates, 21.2g protein, 11.3g fiber

    View recipe >

    Tuesday: Creamy scallop pea fettuccine

    The whole wheat pasta is your source of fiber in this tasty fettuccine dish. Scallops add lean protein and will also provide you with three minerals: phosphorus, magnesium and potassium.

    Per serving: 399 calories 7g fat, 54g carbohydrates, 31g protein, 9g fiber

    View recipe >

    Wednesday: Chicken and barley stew

    This twist on traditional chicken noodle soup is filled with high-fiber barley. Fat-free, less-sodium chicken broth and mixed veggies are included to make this stew extra healthy.

    Per serving: 356 calories 7.5g fat, 50.7g carbohydrates, 22.7g protein, 12.1g fiber

    View recipe >

    Thursday: Lentil burgers with tzatziki

    These wholesome burgers provide you with fiber and protein from the lentils. The tzatziki sauce makes a great alternative to mayo.

    Per serving: 328 calories 9.8g fat, 46.7g carbohydrates, 15.8g protein, 9.2g fiber

    View recipe >

    Friday: Middle Eastern lamb stew

    The chickpeas in this stew make this a fiber-rich meal. Seasoned with Middle Eastern spices, this hearty dish also includes lamb, spinach, and tomatoes.

    Per serving: 319 calories 15g fat, 15g carbohydrates, 30g protein, 5g fiber

    View recipe >

    Lauren Mennen Philly.com
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