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Recipe:  Kung Pao Stir-fry

By Dr. Steven A. Schnur

Dr. Steven A. Schnur's new book, The Reality Diet, has recipes the entire family will enjoy--including the kids.  Packed with yummy desserts (non-sugar), high-energy breakfasts, and easy-to-fix dinners, we know you'll enjoy them all, including this one.

This spicy Szechuan dish is great with chicken, shrimp, or tofu. You can adjust the spiciness to your taste by adding more or less of the garlic, ginger, and chilies.

1 tablespoon teriyaki sauce (reduced sodium)
1 tablespoon rice vinegar
1 tablespoon water
1 tablespoon sugar substitute
1/2 cup broccoli florets MEN: 1 cup
1/4 cup snow peas MEN: 1/2 cup
1/4 cup chopped red onion MEN: 1/2 cup
2 teaspoons minced fresh garlic MEN: 1 tablespoon
1 teaspoon minced fresh ginger MEN: 2 teaspoons
1 or 2 small dried red chilies, or to taste
20 unsalted peanuts, chopped
Nonstick cooking spray
6 ounces boneless, skinless chicken breast, cut into 1/2-inch cubes (will yield 5 ounces cooked)
1 cup chopped chard MEN: 2 cups
1/4 cup chopped fresh cilantro leaves

In a small bowl, whisk together the teriyaki sauce, vinegar, water, and sugar substitute.  In another small bowl, combine the broccoli, snow peas, and red onion.  In a third bowl, combine the garlic, ginger, chilies, and peanuts.

Heat a wok or nonstick skillet over high heat and spray with nonstick cooking spray.  Add the chicken and cook for 2 to 3 minutes, stirring constantly.  Remove the chicken from the wok and set aside. Add the vegetable mixture and cook for another 2 to 3 minutes, or until the vegetables begin to color.  Add the garlic mixture and cook for another 30 seconds.

Add the chicken back to the wok, along with the chard and the soy mixture.  Bring to a boil and cook for 30 seconds, or until the chard is wilted.  Stir in the cilantro.

Serves 1

WOMEN:  CALORIES 350;  FIBER 4g;  FAT 12g;  PROTEIN 47g;  CARB 15g;  SODIUM 520mg

MEN:  CALORIES 410;  FIBER 7g;  FAT 14g;  PROTEIN 50g;  CARB 24g;  SODIUM 610mg

Want to know more about The Reality Diet?

The reality is that extreme diets that promise instant results just donít work.  For one thing, you lose muscle and water, but little fat, and may seriously jeopardize your health in the process.  For another, restricting certain foods and food groups deprives your body of essential nutrients.  In the end, the faster the pounds come off, the faster they pile back on.

After seeing many of his patients fail on these kinds of fad diets, and suffer health-threatening side effects, Dr. Steven A. Schnur, founder of the largest cardiology practice in South Florida, developed a new, breakthrough program.  The Reality Diet is not low carb, low fat, or high protein.  Instead it is rich in a wide variety of foods that are high in one key fat-fighting ingredientófiber.  Not only does fiber stop hunger, it also significantly lowers the risk of heart disease, diabetes, and a host of other illnesses.

Flexible and forgiving, The Reality Diet is for real people living in the real world.  With eight weeks of mouthwatering menus, more than 200 quick and easy recipes, tips for eating in restaurants and navigating holidays, as well as an effective exercise program, The Reality Diet is both a comprehensive weight-loss plan and a blueprint for lifelong health.

About the Author:

Dr. Steven A. Schnur is a board-certified internist and cardiologist who has been in private practice for more than 15 years. He is committed to helping patients achieve lasting weight loss through a high fiber diet

© RIYAN Productions

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