Issue date:
Aug. 28-30, 1998
Q: Is peanut butter good for you? Walter T. Campbell,
Brewer, MaineYes, when it's simply ground unsalted peanuts, as found in health food
stores and some supermarkets. But commercial peanut butters are made
with artery-hurting sugar, hydrogenated fats and salt. Some contain only
60 percent peanuts. Check labels carefully.
In a recent nutritional review of nuts, peanuts had the most nutrients
per calorie. They are rich in fiber, E and B vitamins, magnesium,
copper, manganese, bone-building boron and resveratrol, an antioxidant
said to combat cholesterol and thin the blood.
Chicken With Easy Peanut Sauce
1 pound boneless, skinless chicken breast, cut in bite-size pieces
Olive or canola oil
Thread chicken on skewers. Brush or spray with olive or canola oil.
Grill until done, about 7 minutes, turning once. Serve with Easy Peanut
Sauce. Serves 4 as an entree, 8 as an appetizer.
Easy Peanut Sauce
1/2 cup smooth peanut butter, preferably natural
1/4 tsp. red pepper flakes
1 Tb. soy sauce
1 crushed garlic clove
1 tsp. curry powder
3/4 cup fat-free low-sodium chicken broth
Combine all in a bowl. Microwave, covered, on high 3 minutes
or until smooth. If too thick, add more broth.
Per appetizer serving: 173 calories, 18.6
protein, 10g fat (1.6g saturated), 3g carbohydrates, 1g fiber,
248mg sodium.
Photo Credit: KAREN SCHULD FOR USA WEEKEND
SCIENTIFIC SOURCES FOR THIS COLUMN (8/30/98)
Peanuts
Rainey, C., et al. Nutrition Today, July 17, 1997, volume 32
(4): 157
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