Chocolate-Cherry Snack Bars, Paprika-Herb Rubbed Chicken

6 Food Rules You Should Break  By Joyce Hendley, EatingWell.com In reality, the most persistent nutrition myths are those that contain at least a kernel of truth—and some "myths" help us get to real dietary wisdom that actually might help our health. Here’s a cold, hard, science-based look at six of the most oft-repeated ones and what really is the... Read Full Article

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Chocolate-Cherry Snack Bars Alice Medrich These cereal bars are chewy, crunchy and delicious with good-for-you seeds, nuts, fruit and little explosions of chocolate. We like the flavor of dried cherries or cranberries, but any coarsely chopped dried fruit will work. Servings: 16 bars Total Time: 1 hour 50 minutes (including 1 hour cooling time) Ease of Preparation: Easy Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight, Diabetes Appropriate Ingredients: Chocolate-Cherry Snack Bars 2 1/2 cups unsweetened puffed wheat cereal 1/2 cup pecan halves , chopped medium-fine 1/3 cup salted roasted pepitas (see Notes) 1/4 cup dried cherries or dried cranberries, coarsely chopped 2 tablespoons sesame seeds 1 tablespoon ground flaxseeds (see Notes) 1/2 cup honey 1/2 teaspoon vanilla extract 1/8 teaspoon salt 1/2 cup mini semisweet chocolate chips or finely chopped bittersweet chocolate Steps: 1: Position a rack in lower third of oven; preheat to 300°F. Line an 8-inch-square pan with parchment paper, letting it overhang on two opposite sides. 2: Toss cereal, pecans, pepitas, cherries (or cranberries), sesame seeds and ground flaxseeds in a large bowl. 3: Combine honey, vanilla and salt in a small saucepan. Warm over medium heat, stirring, until the honey is more fluid and the salt is dissolved. Pour the honey mixture over the dry ingredients and fold until everything is moistened and sticky. Let cool for 5 minutes. Fold in chips (or chopped chocolate) until evenly distributed. Scrape the mixture into the prepared pan and spread evenly with a fork. Using the back of the fork, press the mixture very firmly all over. (Alternatively, cover with parchment paper and press firmly all over.) 4: Bake until the top is golden brown, about 35 minutes. (If in doubt, take it out so the honey does not burn.) Run a knife along the unlined sides of the pan to detach the bars. Let cool in the pan on a wire rack to room temperature, about 1 hour. Use the ends of the parchment to lift the bars from the pan. Gently peel off the parchment. Use a heavy sharp knife to cut into 16 bars or squares. Nutrition: (Per serving) Calories - 109 Carbohydrates - 17 Fat - 5 Saturated Fat - 1 Monounsaturated Fat - 2 Protein - 1 Cholesterol - 0 Dietary Fiber - 1 Potassium - 66 Sodium - 54 Store airtight for up to 1 week. | Equipment: parchment paper Notes: Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the natural-foods section of many supermarkets.Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer. Related Links:   • Energy-Boosting Snacks for Kids   • 100-Calorie Snacks to Pack More Recipes from ArcaMax.com www.arcamax.com/recipes

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Paprika-Herb Rubbed ChickenEatingWell Test Kitchen A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu. Servings: 4 servings Total Time: 25 minutes Ease of Preparation: Easy Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, Heart Healthy, Healthy Weight, Diabetes Appropriate Ingredients: Paprika-Herb Rubbed Chicken 1 tablespoon herbes de Provence (see Notes) 2 teaspoons paprika 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 1-1 1/4 pounds boneless, skinless chicken breast (see Notes) Steps: 1: Combine herbes de Provence, paprika, salt and pepper in a small bowl. 2: Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling. 3: Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. 4: To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side. 5: To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total. Nutrition: (Per serving) Calories - 127 Carbohydrates - 1 Fat - 3 Saturated Fat - 1 Monounsaturated Fat - 1 Protein - 23 Cholesterol - 63 Dietary Fiber - 1 Potassium - 223 Sodium - 196 Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling. Notes: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It’s also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed. It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking. Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray. Related Links:   • Easy Steps to Perfectly Seasoned Chicken   • Delicious Chicken Casserole Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes

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Farmers’ Market Fried Rice Grace Young This fried rice recipe features a fall mixture of sliced Brussels sprouts and parsnips, but feel free to use whatever is fresh and in season. This recipe works best in a wok— a skillet is too small for the volume of food and requires more oil to prevent sticking. Always use cold cooked rice, otherwise the fried rice will be gummy and sticky. Servings: 4 servings, about 1 1/2 cups each Total Time: 30 minutes Ease of Preparation: Easy Health: High Fiber, Low Sat Fat, Low Sodium, High Potassium, Heart Healthy Ingredients: Farmers’ Market Fried Rice 2 teaspoons plus 2 tablespoons peanut oil or canola oil, divided 2 large eggs , beaten 2 tablespoons minced garlic 1/2 cup thinly sliced shallots 1 cup 1/4-inch diced, peeled and cored parsnips (see Tips) 4 medium Brussels sprouts , trimmed and sliced 1/4 inch thick 4 cups cold cooked brown rice (see Tips) 12 cherry tomatoes , halved or quartered (if large) 2 tablespoons reduced-sodium soy sauce 1/4 cup finely chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon ground white pepper Steps: 1: Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 2 teaspoons oil, coating the bottom completely. Add beaten eggs and cook, tilting to cover the surface as thinly as possible to make an egg pancake. When the pancake is just set, 30 seconds to 1 minute, flip using a metal spatula and allow it to set for about 5 seconds. Transfer to a cutting board. Cut into bite-size pieces. 2: Swirl 1 tablespoon oil into the wok, add garlic and shallots and stir-fry, using a metal spatula, until fragrant, 10 seconds. Add parsnips and Brussels sprouts, reduce the heat to medium-high and stir-fry until the vegetables are nearly cooked through, about 2 minutes. Swirl in the remaining 1 tablespoon oil, add rice, tomatoes and soy sauce and stir-fry, breaking up the rice, until heated through, 2 minutes. Sprinkle with cilantro, salt and pepper; add the egg pieces and toss to combine. Nutrition: (Per serving) Calories - 400 Carbohydrates - 60 Fat - 13 Saturated Fat - 3 Monounsaturated Fat - 6 Protein - 11 Cholesterol - 93 Dietary Fiber - 7 Potassium - 541 Sodium - 471 Nutrition Bonus - Vitamin C (53% daily value), Magnesium (29% dv), Vitamin A (20% dv), Folate (17% dv), Potassium (15% dv) Tips: To prep parsnips, peel with a vegetable peeler, then quarter lengthwise and cut out the fibrous, woody core with a paring knife before dicing. To make 4 cups cooked brown rice, bring 4 cups water and 2 cups brown rice to a boil in a large saucepan. Reduce heat to low, cover and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Let stand, covered, for 10 minutes. To cool, spread the cooked rice out on a large baking sheet and let stand until room temperature, then refrigerate until cold.