HOME & GARDEN CONSUMER GUIDE

Go Nuts, Sensibly

Nutritional experts, including the American Institute for Cancer Research, now suggest we incorporate nuts into our diets. But nuts are loaded with fat and calories -- so why has eating them gone from being considered naughty to nice?

Mainly, the change is a result of learning more about fats and the good they can do for us. The benefits are so positive that the FDA has authorized the claim that eating one and a half ounces of nuts per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. They did this because most of the cholesterol-free fat in almonds, walnuts, hazelnuts, pistachios, and peanuts (technically a legume, but eaten as a nut) is mono- or polyunsaturated. Unsaturated fats can help lower blood cholesterol, especially “bad” LDL, and raise “good” HDL.

Some nuts, especially walnuts, contain omega-3 fatty acids, which also protect against the effects of LDL. And nuts can be a good source of fiber, as wells as selenium, vitamin E, and other minerals and vitamins.

The challenge is keeping yourself to the recommended serving size (a modest handful), especially if you eat nuts as a snack, and even more so if you eat them directly from the package. It is at these times that fat grams and calories can skyrocket before we realize how much we have eaten.

Incorporating nuts into a prepared dish is one answer. Whether sprinkling chopped hazelnuts on a spinach salad or mixing walnuts into oatmeal raisin cookies, I measure out the exact amount and put the container away. Peanut butter on crackers or in a sandwich is another easy option.

I prefer the way Southeast Asian cooks use chopped roasted peanuts in a sauce. This noodle dish uses them in a creamy coconut milk sauce spiced up with three different Asian sauces.

Asian Style Noodles with Chicken

• 1 Tbsp. peanut or canola oil
• 2/3 cup dry roasted, unsalted peanuts
• 2-3 large garlic cloves, finely chopped
• 1 1/2 cups fat-free, reduced sodium chicken broth, divided
• 1/4-1/2 tsp. dried chili flakes, or according to taste
• 3 Tbsp. light or dark brown sugar
• 2 Tbsp. Hoisin sauce
• 1 cup lite coconut milk
• 1/2 Tbsp. fish sauce, or reduced-sodium soy sauce
• 3 Tbsp. reduced-sodium soy sauce
• 3 Tbsp. lime juice
• 2 cups cubed cooked chicken
• 1/2 Tbsp. cornstarch
• 1 package (7-8 oz.) dried rice (“rice stick”) noodles
• 3 large whole scallions, sliced thin
• 1 large carrot, cut in fine 2” strips
• 1/2 cucumber, seeded and finely diced
• 1/2 cup cilantro leaves, finely chopped
• 1/4 cup mint leaves, finely chopped, for garnish (optional)

Heat oil in a non-stick skillet over medium-high heat. Add nuts to pan, reserving 1 tablespoon for garnish. Add garlic and sauté until garlic is golden, stirring occasionally, about 2 minutes.

Transfer mixture to a blender or food processor. Add 1/2 cup of the broth and blend to a grainy purée. Transfer to a large skillet. Add all but 1/4 cup of the remaining broth, stirring until well blended. Stir in chile peppers, sugar, Hoisin sauce, coconut milk, fish sauce, soy sauce and lime juice. Bring to a boil, then reduce the heat to a simmer. Simmer sauce 2 minutes. Mix in chicken and simmer 1 more minute. Meanwhile, mix cornstarch into the reserved 1/4 cup of broth, stirring until well blended. Stir mixture into the sauce. Simmer 30 seconds, then remove from heat.

Place noodles in a large heat-resistant container. Add enough boiling water to cover. Let stand 3-6 minutes, or until noodles are pliable. Meanwhile, chop reserved peanuts to use as garnish. In a medium bowl, mix together scallions, carrots, cucumber and cilantro. Drain noodles in a sieve.

Evenly divide noodles among 4 individual plates. Evenly spoon the chicken/peanut sauce on top. Sprinkle the mixed vegetables on top. Garnish with peanuts and mint, if using.

Makes 6 servings.

Per serving: 361 calories, 14 g. total fat (3 g. saturated fat), 46 g. carbohydrate, 14 g. protein, 3 g. dietary fiber, 751 mg. sodium.

By Dana Jacobi for the American Institute for Cancer Research
“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.