How much do you know about fiber?
According to the National Fiber Council, fiber is a broad term that describes the indigestible material found in plant foods, also known as roughage, which is found mainly in fruits, vegetables, whole grains and legumes. There are two types of fiber: soluble (may dissolve in water) and insoluble (does not dissolve in water).
Fiber performs the essential task of adding bulk, which keeps other foods moving through the digestive system. Certain types of soluble fiber may absorb in water and turn into a gel which binds to food, sugars, cholesterol and fats in the stomach and carries them through the digestive tract. Insoluble fiber passes through the system largely intact and promotes regularity. Both are needed to maintain a strong bill of health.
The National Fiber Council recommends that on average, adults consume 32 grams of fiber daily. Most adults only get half that each day.
There are small ways to increase your fiber intake — try eating nuts for a snack instead of potato chips or substituting whole grain bread for white bread.
In honor of January being “Fiber Focus Month,” Via Christi Hospitals chef Don Lucero offers a recipe for Spicy Black-eyed Pea Casserole, which includes black-eyed peas, a great source of soluble fiber. The recipe feeds 6.
Ingredients:
- 2 cups of shredded chicken breast
- ½ small yellow onion, diced
- 2 cloves garlic, chopped
- 2 cups cooked black-eyed peas
- 1 medium jalapeno or green chili, diced
- 2 tomatoes, diced
- 5 ounces (1/2 a can) low sodium cream of mushroom soup
- 5 ounces (1/2 a can) low sodium cream of chicken soup
- Dashes of hot sauce (Louisiana brand)
- 2 ½ teaspoons paprika
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon black powder
- 1 teaspoon cayenne pepper
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 package baked tortilla chips
- 1 cup shredded cheddar or Mexican cheese blend
- Non-stick cooking spray
Garnish:
- Green onions, chopped
- 1 cup red pepper, chopped
Directions:
Preheat oven to 350 degrees F.
Place chicken in large nonstick skillet and add onion, garlic, jalapeno and seasonings. Cook mixture for 3-5 minutes or until onion has softened. Add the black-eyed peas, tomatoes, mushroom soup and chicken soup. Add a few dashes of hot sauce. Simmer until warm (approximately 10 minutes).
Grease the bottom of large casserole dish with non-stick cooking spray. Line the bottom of pan with the tortilla chips. Spoon a thin layer of chicken mixture over the tortilla chips and then top with a layer of cheese. Add another layer of tortilla chips and repeat with the chicken mixture, finishing with a layer of cheese on top. Cover the casserole dish with aluminum foil to prevent the cheese from burning and place in the oven.
Bake for 35-45 minutes. Remove from the oven, cut into slices approximately 2 inches by 2 inches and serve. Garnish with chopped green onion and red pepper.
To further reduce sodium, use 6-8 corn tortillas (torn in bite size pieces) in place of baked tortilla chips and omit salt. Reduce cheese to ½ cup and sprinkle just on top of casserole.
