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Nutritional Data UHhospitals.org/heart


Serving Size 1/4 Cup (71) g

Chicken Shawarma
Calories Fromon
Amount Per Serving
Calories 65 Fat Pita
5
% Daily Value *
Total Fat 0.6g To compose1% 1 sandwich:
Saturated Fat 0.1g 1%
Trans Fat 0g Fat-free hummus 2 tablespoons
Cholesterol 0mg 0%
Shawarma chicken breast 1 breast, cut into slices
Sodium 175.2mg Lemon tahini7%dressing 1 tablespoon
Total Carbohydrate 12.4g 4% pita bread
6” wheat pocket 1 pita
Dietary Fiber 2.4g 0% shredded
Romaine lettuce, 1 ounce
Sugars 0.2g Fresh tomatoes, diced 1 ounce
Protein 2.7g
Fresh red onions, diced ½ ounce
Vitamin A 1% Vitamin C 5%
Calcium 2% Iron 4%
• P repare fat-free hummus, shawarma chicken breast and
* Percent Daily Values are based on alemon tahini dressing according to recipes.
2,000 calorie diet. Your daily values may
be higher or lower depending on your • S pread 2 tablespoons of fat-free hummus on each pita bread.
calorie needs. • T op with 1 ounce shredded romaine, 1 sliced chicken breast,
1 ounce diced tomato, and ½ ounce diced red onion.
Drizzle with 1 tablespoon lemon tahini dressing.
• F old pita in half, and serve in foil wrap.

Chicken Shawarma on Pita

Nutritional Data Lemon Tahini Dressing


Serving Size 1 Sandwich (252) g Recipe for 4 servings
Amount Per Serving White wine vinegar 1/2 teaspoon
Calories 337 Calories From Fat 92 Fresh lemon juice 1/2 teaspoon
% Daily Value * Tahini (sesame seed paste) 1 teaspoon
Total Fat 10.2g 16% Fresh garlic 1/2 teaspoon
Saturated Fat 1.5g 8% Olive oil 1 tablespoon
Trans Fat 0g Dry ground mustard 1/2 teaspoon
Cholesterol 53mg 18%
Salt 1/2 teaspoon
Sodium 473.8mg 20%
Fresh parsley leaves 1 tablespoon
Total Carbohydrate 36.1g 12%
Dietary Fiber 4.4g 0%
Sugars 3.2g • C
 ombine all ingredients and mix until
Protein 25.2g completely blended. Refrigerate and use
within 24 hours.
Vitamin A 97% Vitamin C 19%
Calcium 8% Iron 18%
* Percent Daily Values are based on a
2,000 calorie diet. Your daily values may
be higher or lower depending on your
calorie needs.

Shawarma Chicken Breast

4 servings
Boneless, skinless chicken breast, raw, 4 oz 4 breasts
Canola olive oil blend, 80:20 4 teaspoons
Fresh lemon juice 4 teaspoons
Curry powder 1 teaspoon
Ground cardamom 1/4 teaspoon
Ground tumeric 1/4 teaspoon
Fresh garlic, chopped 2 teaspoons
Fresh parsley leaves, chopped 1 tablespoon

• Place chicken in nonreactive pan or bowl.


• Combine oil, lemon juice, curry powder, cardamom, tumeric, garlic and parsley.
• P our marinade over chicken. Hold refrigerated for 8 to 24 hours to marinate.
Drain and discard excess marinade.
• P reheat grill or charbroiler. Place breasts and grill until marked on both sides.
Finish in a 275 degree oven until minimum internal temperature is at least 165 degrees F.
• Use within 48 hours.

Continued on other side


Basic Pita Chips

Makes 48 chips or 8 servings


Homemade pita chips are a great alternative to high-fat store-bought crackers and chips. And if
you choose whole-wheat pita bread, you’ll get the maximum health benefits since it delivers much
more fiber than pita bread made with white flour.
An olive oil mister or olive oil spray is a quick and easy way to evenly coat the chips with a fine
spray of oil. In addition to dipping, try the chips crumbled crouton-style over soup.

4 (8-inch) pita breads, cut into wedges


Olive oil mister or olive oil spray
1 teaspoon salt

• C
 utting the pita wedges: Using kitchen shears, cut around the perimeter of each pita bread to
yield 2 thins. Then stack the pita rounds and, using a chef’s knife, cut them into 6 wedges each.
• A
 djust the oven racks to the upper-middle and lower-middle positions and heat the oven to
350 degrees. Spread the pita wedges, smooth-side down, over 2 rimmed baking sheets.
Spray the top of each wedge with oil and then sprinkle with the salt.
• B
 ake the wedges until they begin to crisp and brown lightly, 8 to 10 minutes. Remove the
baking sheets from the oven and flip the wedges so their smooth side is up. Return the baking
sheets to the oven, reversing their positions from top to bottom, and continue to bake until the
chips are fully toasted, 8 to 10 minutes longer. Remove the baking sheets from the oven and
cool the chips before serving.
• T he chips can be held in an airtight container for up to 3 days. If necessary, briefly re-crisp in a
350-degree oven for a few minutes before serving.

Nutritional Data
Per serving (6 chips): Cal 80; Fat 0 g; Sat Fat 0 g; Chol 0 mg; Carb 17 g; Protein 3 g; Fiber 1 g; Sodium 450 mg

Fat-free Hummus

Makes 1 cup
Vegetable stock ¼ cup
Garbanzo beans (chickpeas) 6 1/8 ounces, about 1 can, rinsed and drained
Fresh garlic, chopped ½ teaspoon
Fresh lemon juice 1 teaspoon
Fresh lemon rind, grated fine ½ teaspoon
Ground black pepper 1/8 teaspoon

• In a pot, bring vegetable stock to a boil. Cool quickly by placing in refrigerator for use
within 48 hours.
• In a pot, cover chick peas with cold water (not listed). Bring to a simmer.
Cook for 4 to 5 minutes. Drain.
• In a robot coupe or blender, add chickpeas, garlic, lemon juice, lemon rind, pepper and
chilled vegetable stock. Process until smooth. Refrigerate until serving.
• Use within 48 hours

Fat-free Hummus

Nutritional Data
Serving Size 1/4 Cup (71) g
Amount Per Serving
Calories 65 Calories From Fat 5
% Daily Value *
Total Fat 0.6g 1%
Saturated Fat 0.1g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 175.2mg 7%
Total Carbohydrate 12.4g 4%
Dietary Fiber 2.4g 0%
Sugars 0.2g
Protein 2.7g
Vitamin A 1% Vitamin C 5%
Calcium 2% Iron 4%
* Percent Daily Values are based on a Recipe for Basic Pita Chips provided
2,000 calorie diet. Your daily values may by The Best Light Recipe. All other
be higher or lower depending on your recipes courtesy of Sodexo, Inc.
calorie needs.
© 2012 University Hospitals CAR 00275

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