Becoming Center members enjoyed and learned to make a mango BBQ chicken wrap with Gary Sugaski, executive chef at Artman, and learned tips for reducing their intake of added sugar from nutritionist John Fairchild. Here is the recipe, and some more tips from John!
- Chicken Breast
- BBQ sauce (low sugar)
- Cabbage slaw
- Whole wheat tortilla
- Monterey jack cheese
- Fresh mango
- Reduced calorie ranch dressing
Marinade chicken breast in BBQ sauce and grill. Add ingredients to tortilla, roll and enjoy!
We also added some grill pineapple on the side!
Calories 600 (1/2 serving-300 cal), Fat 13g, Carb 33.5g, Protein 14.5g
Tips for Healthy Eating:
Avoid Liquid Calories
- Don’t satisfy
- Usually nutrient empty
- Calorically dense
- Larger servings
- High Calorie add-ons
- Sugar Laden
Limit Added Sugar (sugar is a fuel source with no added nutritional value)
- Can be natural (fructose, dextrose, maltose, maltodextrin, cane juice ) or processed/refined (HFCS)
- Recommended intake is less than 9 tsp./day
- 1 12 oz. soda has 9.5 tsp.
- Food label – 4g = 1tsp. / 1g sugar = 4 cal. (if a beverage states 40g sugar? – 40 divided by 4 = 10tsp. / 40g x 4 = 160 cal.
- Hidden sources- coleslaw, bbq sauce, flavored yogurt, granola, Gatorade, Iced tea, coffee drinks, ketchup, instant oatmeal, protein bars, dried fruit
Be sure to cook food to the correct temperature
- Poultry 165 degrees, ground beef 160, pork/ham 145
Tips for marinading meat
- Marinading causes meat tissue to break down (denatures surface enzymes) and reduces carcinogens
- Time: Fish 30 minutes, tender meats/less dense vegetables 15 min to 2 hours, large cuts/pork/chicken 4-12 hours
- Pat food dry before marinating – oil will drip off causing flare-ups on grill
John recommends trying this recipe for a low sugar ketchup!
- 28 oz. Can tomato puree (paste + water)
- ¼ cup dark brown sugar
- Splenda or truvia to taste (new nectresse form monk fruit)
- ½ ground mustard
- Kosher salt to taste
- Dash cinnamon
- 1 tsp Onion powder
- 1 tsp garlic powder
- Dash cloves
- Dash allspice
- Hot sauce to taste ( Franks is the best)
- 2 T Worcestershire sauce
- 2 T white wine vinegar
- 1 T olive oil if needed
- Tomato paste to thicken if needed
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