1. Soluble fiber acts like a sponge. It soaks up the LDL or bad cholesterol. So it helps with the health of your heart. It also dissolves in liquid, forming a gel to move out the bad cholesterol.
2. Insoluble fiber and is more like a broom; it swipes out waste and keeps you regular. It traps water to help move things along for digestive health.
This lunch idea has both fibers and so making it a healthy choice. Made with whole wheat tortillas, vegetables and rice.
One serving has 173 calories, 3g of fat, 8g carbs and 28g of protein (based on a 2000 calorie daily diet). It has about 4.3 grams of fiber as this recipe calls for whole long grain brown rice a better choice over white rice.
So here is what you will need...
1 cup frozen string green beans
1 cup frozen mix peas and carrots
1 cup brown rice, cooked
1 lg.breast chicken, cooked and cut into small chunks
2 green onions, diced
2 cups chicken broth, no salt added
1/2 cup peanut sauce
Wrap the tortillas in foil. Heat oven to 300 degrees and warm for 10 minutes. You can use microwave to heat tortillas if you wish, but without the foil. Here I have used my Nu-wave oven.
What a great lunch idea. With lots of vitamins, minerals and fiber you can't go wrong with getting some good nutrition.
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