Food

Keep Eating Nutritious Fruits And Vegetables by Elizabeth Pivonka, President, Produce for Better Health Foundation

Posted: 9/7/2010

This chicken dish can be a delicious way to add a tasty serving of vegetables to your meal.

(NAPSI) - Fruits and vegetables are important to a healthy diet. Eating a wide variety provides needed vitamins, minerals, fiber and other nutrients. They may help reduce the risk of obesity and many diseases, including heart disease, high blood pressure, diabetes and some cancers.

Fresh produce should be washed as the first step of preparation. Some fruits and vegetables can also be peeled. Fruits and vegetables are so important to good health that just about everyone can benefit from eating MORE of them. You don't have to stop eating nutritious produce just because of pesticide concerns. Pesticides are extensively reviewed before being approved for use. This nation's food supply is among the safest in the world.

One group came up with a so-called "Dirty Dozen" list of fruits and vegetables and says people should avoid eating these varieties or only consume those grown organically. However, the amounts of pesticides detected fall within mandated limits and are therefore perfectly safe to be eaten, even without peeling the fruits or vegetables.

To help you add a tasty serving of vegetables to your meals, here's a recipe for Chicken with Herbed Vegetable Sauce.

Chicken With Herbed Vegetable Sauce

• 4 boneless, skinless chicken breast halves
• ¼ tsp. salt
• ⅛ tsp. pepper
• 2 Tbsp. chopped fresh thyme, divided
• 2 Tbsp. olive oil
• 3 small zucchini, cut into thin strips
• 1 small leek, cut into thin strips
• 5 ribs celery, cut into thin strips
• 1 large carrot, cut into thin strips
• 3 garlic cloves, minced
• 25 cherry tomatoes, halved
• ¾ cup chicken broth
• 8 large fresh basil leaves, sliced

Sprinkle chicken with salt, pepper and half of thyme. Heat oil in large skillet over medium-high heat. Add chicken; cook 3 minutes per side, then transfer to plate. Add zucchini, leek, celery, carrot, garlic and remaining thyme to skillet. Cook 5 minutes, then add tomatoes, return chicken to skillet, pour in broth and bring to boil. Cover, reduce heat to medium and simmer 7 minutes or until chicken is cooked through. Transfer chicken to platter. Add basil to skillet and boil 5 minutes or until sauce thickens slightly. Spoon sauce over chicken. Serves: 4

Nutrition Information per serving: calories: 262, total fat: 10.6 g, saturated fat: 1.9 g, percent calories from fat: 36, percent calories from saturated fat: 7, protein: 30 g, carbohydrates: 12 g, cholesterol: 73 g, dietary fiber: 4 g, sodium: 411 mg

Learn More

Several healthful, easy-to-prepare recipes can be found online at www.FruitsAndVeggiesMoreMatters.org. There's even a section of recipes that can be made in 30 minutes or less. You'll also find tips that make adding fruits and vegetables to your family's meals and snacks easier.

Note to Editors: Latest in a series of columns by Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation. More stories at napsnet.com--pdf archive keyword: "Pivonka."