Better Nutrition September2020

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RECIPE 4 HEALTH * In The Low-Calorie Cookbook: Healthy, Satisfying Meals with 500 Calories or Less, Megan Olson poignantly shares how she went from “missing out on so many opportunities in life” because of her weight to finding joy and purpose in healthy cooking. She’s also the creator of Skinny Fitalicious (skinnyfitalicious. com), a blog dedicated to serving up tasty low-cal recipes and helping others overcome weight issues. What’s even more important than what you put in your mouth, says Olson, is being able to shift your perspective. “Mindset is the foundation of lasting weight loss,” she says. “When you have the right mindset, implementing good nutrition is easier.” This recipe for pad Thai—made using sweet potato “zoodles”—is one of Olson’s favorites from the new cookbook. Healthy Chicken Pad Thai Serves 4 High in protein and fiber but low in calories, this healthy spin on chicken pad Thai is better for you than takeout. It combines spiralized sweet potato and an array of vegetables with a creamy lime-peanut butter sauce. You’ll love this for an easy and filling meal! SAUCE ½ cup creamy unsalted, sugar-free peanut, sunflower, almond or cashew butter ½ cup water 1 Tbs. honey 1 Tbs. fresh lime juice 1 Tbs. rice wine vinegar 2 Tbs. coconut aminos or soy sauce 1 tsp. garlic powder 1 tsp. ground ginger CHICKEN PAD THAI 1 lb. chicken breast tenders 46 • SEPTEMBER 2020 make it! eating clean made easy The Skinny Secret After years of struggling with her weight, cookbook author Megan Olson effortlessly lost 80 lbs. by focusing on portion sizes and high-quality ingredients. BY NICOLE BRECHKA 1 Tbs. extra virgin olive oil 2 large egg whites 1 cup diced red bell pepper 2 cups julienned carrots 1 cup coarsely chopped red cabbage 2 cups spiralized sweet potato 2 Tbs. coarsely chopped raw cashews ¼ Tbs. coarsely chopped fresh cilantro ¼ Tbs. finely chopped green onions 1. To make sauce: Mix together nut butter, water, honey, lime juice, vinegar, coconut aminos, garlic powder, and ginger in medium bowl. 2. To make pad Thai: Add half of sauce to large skillet over medium heat. Add chicken breast tenders, and cook 5 minutes, until internal temperature reaches 165°F. Transfer chicken and sauce to plate, and set aside. 3. Add oil and egg whites to skillet. Cook egg whites 2–3 minutes, until scrambled, transfer to separate plate, and set aside. Add bell pepper, carrots, cabbage, and sweet potato to skillet. Cook vegetables 5 minutes, then add chicken, remaining sauce, and egg whites. Toss to combine, and cook pad Thai 5 minutes, or until the vegetables are al dente. 4. Serve pad Thai with cashews, cilantro, green onions, and remaining sauce. Store in refrigerator for up to 5 days. Per serving: 520 cal; 38g prot; 25g total fat (4.5g sat fat); 39g carb; 85mg chol; 310mg sod; 7g fiber; 18g sugar Excerpted with permission from The Low Calorie Cookbook: Healthy, Satisfying Meals with 500 Calories or Less by Megan Olson (Page Street Publishing Co., 2020). Photo: Megan Olson
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