Chicken Stir-Fry With Garlic and Greens

This is another fabulously nutritious recipe!

1 pound skinless, boneless chicken breasts
Salt and pepper
1 package (10 ounces) frozen greens*
4 garlic cloves**
1/2 teaspoon Tabasco sauce, or to taste

*I like spinach but you can use any type of frozen greens.
**I use already minced garlic because I am lazy.

Cut chicken into thin strips and season lightly with salt and pepper. Thaw the greens in a microwave on High for 1-2 minutes. Drain greens in a colander and press out most of the liquid. Chop the garlic (or not, if your like me).

Heat the oil in a wok or large frying pan over high heat. Add the chicken and stir-fry until just cooked through, 2-3 minutes. Reduce the heat to medium, add the garlic and cook, stirring, for 1 minute.

Add the greens and cook, stirring, until tender, about 2 minutes. Season with the Tabasco and salt to taste and serve.


If you use turnip, mustard or collard greens and Tabasco, this dish is Southern-y. I like to use plain old spinach and season to taste with Sun Luk La Yu Chili Oil. That makes it more Asian-y. Not that I don't like turnip, mustard or collard greens. Actually I love collard greens.

Fat Burning Zone?

The myth still prevails but there is no such thing as a fat burning zone. I know, it says so right there on those cardio machines at the gym. Ignore those charts.

The myth probably began when reports came out about 20 years ago stating that during very low intensity exercise (walking) fat accounts for the highest percentage of energy expenditure, while during high intensity exercise carbohydrates account for the highest percentage of the energy expenditure. If you read that without qualification it sounds like all you have to do is walk and you will lose fat.

Here's a closer look. Let's say you burn 200 calories walking for an hour and fat accounts for 75% of that energy expenditure, so you have used 150 calories of fat during your walk. Now let's say you run for 30 minutes and burn 400 calories and fat accounts for 25% of your total energy expenditure, so you have used 100 calories of fat during your run. BUT the total calorie expenditure when you exercised shorter and more intensely was higher. The fat calories you used to fuel both workouts was pretty close but you burned the equavilant of a Starbucks grande latte during your walk. During your run you burned the equivilant of a Starbucks double chocolate brownie. You also spent less time working out. It would take TWO hours of walking to equal 30 minutes of running. Yes, it's uncomfortable but the pay off is worth it. And don't you have a lot more important stuff that you could be doing with that extra hour and a half?

Overall calorie expenditure is more important then fat percentage used during your workout. Low intensity workouts will not get you to your fat loss goals. Walking has many benefits but fat loss is not one of them.