Day 10 of the Kickstart

The American Dietetic Association (ADA), the world’s largest organization of food and nutrition professionals, recently published its latest position paper on vegetarian and vegan diets. The ADA concluded that vegan diets are safe at all stages of the life cycle and beneficial against chronic diseases, including heart disease, diabetes, and cancer. 

Using transition foods, like vegan chicken, can be a great way to have similar textures in your foods without hidden fat and cholesterol. Pick up a yummy low-fat stir-fry sauce and you are in business!

Recipe of the Day: Easy Stir-Fry
Makes 4 servings

Serve this stir-fry over couscous, brown rice, or your favorite whole grain.

1 15-ounce can of your favorite beans, or 1 package vegetarian chicken substitute
1 16-ounce bag frozen stir-fry vegetables
1/4 cup low-fat stir-fry sauce

Heat beans in a large skillet or wok. If using vegetarian chicken substitute, cook according to package directions. Mix in vegetables and sauce.

Per serving (1/4 of recipe)
Calories: 163
Fat: 1.4 g
Saturated Fat: 0.2 g
Calories from Fat: 7.8%
Cholesterol: 0 mg
Protein: 10.6 g
Carbohydrates: 29.2 g
Sugar: 2.8 g
Fiber: 7.5 g
Sodium: 1406 mg
Calcium: 96 mg
Iron: 4.1 mg
Vitamin C: 42.2 mg
Beta Carotene: 543 mcg
Vitamin E: 1.7 mg

From Brie Turner-McGrievy, M.S., R.D.