Perfect Portions using Frozen Foods
|
|
- Pierce Hawkins
- 5 years ago
- Views:
Transcription
1 Dietitian e-newsletter March 2013 Healthy Tidbits Making Lives Easier, Healthier, Happier Alexandra Economy, RD, LD Perfect Portions using Frozen Foods Frozen entrees are not what they used to be. You ll find a variety of entrees in the freezer section that look close to what MyPlate suggests: half the entrée with veggies and/or fruit, along with lean protein and whole grains. And a bonus from these frozen single-serve meals - they have the perfect portion, helping with portion control and calories consumed. Hy-Vee Registered Dietitian According to the Food & Drug Administration (FDA), there is virtually no nutritional difference between fresh and frozen vegetables and fruits. Those frozen vegetables many times go from the farm to freezer within 24 hours, preserving the nutrition content in those veggies. An advantage to a frozen entree is the convenience. There is no need to wash, peel or cut, making them truly a timesaver and solution for busy consumers pressed for time, needing to put a healthy meal on the table in minutes. It s a great option for those with limited cooking abilities or those cooking for one. A simple strategy to control portions may be to consider a frozen single-serve entrée in place of your usual lunch or dinner. On your next visit to the grocery store, remember to visit the freezer section and consider adding frozen entrees in your cart. A typical meal when self-selected is around 700 calories. A Healthy Choice frozen entrée averages calories. Use these guidelines when choosing a frozen entrée (per serving): Calories: 450 or less Sodium: 600 mg or less Saturated fat: Not more than 10% calories Total fat: Not more than 30% calories. Includes a wide variety of vegetables and fruits. The information is not intended as medical advice. Please consult a medical professional for individual advice.
2 Cake Decorating Class Learn how to decorate beautiful cakes every time! You will be provided an 8-inch cake, 5- inch cookie, icing, decorating tools, instruction and assistance. Everyone will leave with a decorated cake and cookie. Level of skill: Beginners Date: Tuesday, March 19, 2013 Time: 6:00-7:30 p.m. Location: Winona Hy-Vee Conference Room Cost: $20 Register for class at customer service desk or with Hy-Vee dietitian Alexandra Economy, RD, LD. Class space is limited. (507) Service Drive Winona, MN aeconomy@hy-vee.com
3 1475 SERVICE DRIVE WINONA (507) HEALTHMARKET SACK SALE! LIMITED TIME! 10%-OFF Tuesdays are BACK! PLEASE GIVE THE SACK TO THE CHECKER BEFORE THE REST OF YOUR ORDER SAVE 10% OFF any HealthMarket products from Winona Hy-Vee s HealthMarket that you can fit into a paper or reusable sack!
4 Tortellini Primavera Serves 5 (1-1/4 cups each) All you need: 1 (14-ounce) can vegetable broth or reduced-sodium chicken broth 2 tablespoons all-purpose flour 1 tablespoon extra-virgin olive oil 3 cloves garlic, sliced 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese 1 tablespoon chopped fresh tarragon, dill or chives, or 1 teaspoon dried tarragon 1/8 teaspoon salt 1 (16-ounce) bag frozen mixed vegetables 1 (16-ounce) package frozen cheese tortellini All you do: 1. Put a large pot of water on to boil. 2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt. 3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat. Nutrition per serving: 424 calories; 15 g fat ( 8 g saturated, 4 g monounsaturated); 68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium. Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv). Source: Eating Well, Inc. Ravioli with Bell Pepper Sauce Serves 8 (1 cup each) All you need: 2 teaspoons extra-virgin olive oil 2 cloves garlic, minced 2 teaspoons finely chopped fresh rosemary, divided 1 (16-ounce) package frozen stir-fry vegetables (bell peppers and onions) 1 (14-ounce) can diced tomatoes, undrained 1 cup individually quick-frozen spinach Freshly ground pepper, to taste 24 ounces frozen cheese ravioli 1/2 cup freshly grated Parmesan cheese All you do: 1. Put a large pot of lightly salted water on to boil for cooking ravioli. 2. Heat oil in a large nonstick skillet over medium heat. Add garlic and 1 teaspoon rosemary; cook, stirring, until fragrant, about 1 minute. Add stir-fry vegetables and tomatoes. Bring to a simmer. Cook until vegetables are tender, 5 to 10 minutes. Stir in spinach; cook until tender, about 2 minutes more. Add the remaining 1 teaspoon rosemary and season with pepper. 3. Meanwhile, cook ravioli in the boiling water until they float, 5 to 7 minutes. Drain and transfer to a large bowl. Toss with the sauce. Serve with Parmesan. Substitution: In place of the frozen stir-fry mixture, use 1 onion and 2 bell peppers, sliced. Nutrition per serving: 267 calories; 8 g fat ( 4 g saturated, 1 g monounsaturated); 41 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 332 mg sodium; 10 mg potassium. Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (20% dv), Calcium (20% dv). Source: Eating Well, Inc.
5 NuVal Trade-Ups for National Frozen Foods Month! If you normally use this Tyson Chicken Nuggets Tyson Grilled & Ready Chicken Breast Chunks Try this! Why? Lynden Farms Shoestring French Fries Mr. Dell O Brien Hashbrowns with Peppers and Onions Blue Bunny Chocolate Ice Cream Kemps Vanilla Frozen Yogurt Less cholesterol Less sugar More calcium Michelina s Lean Gourmet Chicken Alfredo Florentine Healthy Choice Teriyaki Stir-Fry Less cholesterol More fiber More vitamin A & vitamin C Remember: The higher the NuVal score, the higher the nutritional value!
Making lives easier, healthier, happier
Making lives easier, healthier, happier A LEXANDRA E CONOMY, MS, RD, LD H Y -V EE R EGISTERED D IETITIAN (507) 452-5411 AECONOMY @ HY - VEE. COM Taste of Hy-Vee: The MyPlate Way Seasonal recipes Taste
More informationMaking lives easier, healthier, happier
Making lives easier, healthier, happier JENNIFER HACKBARTH, RD, LD HY-VEE REGISTERED DIETITIAN (507) 452-5411 JHACKBARTH@HY-VEE.COM Go Green for St. Patrick s Day Recipes Meet Your Farmer at Hy-Vee Kids
More informationHealthy Bites. Making lives easier, healthier, happier NOVEMBER 2013
Healthy Bites NOVEMBER 2013 Making lives easier, healthier, happier ALEXANDRA ECONOMY, MS, RD, LD HY-VEE REGISTERED DIETITIAN (507) 452-5411 AECONOMY@HY-VEE.COM Let s Talk Turkey Delicious recipes Wellness
More informationMaking lives easier, healthier, happier
Making lives easier, healthier, happier JENNIFER HACKBARTH, RD, LD HY-VEE REGISTERED DIETITIAN (507) 452-5411 JHACKBARTH@HY-VEE.COM Build a Better Jar Salad Seasonal Recipes Dietitian s Pick of the Month
More informationFood for thought. November Sweet Potato & Black Bean Chili. Five Ways to Eat Sweet Potatoes
Food for thought November 2014 Five Ways to Eat Sweet Potatoes Sweet potatoes are in peak season, so now is the perfect time to add them to your grocery cart and your weekly menu. Choose potatoes that
More informationLunch Recipes for Work
Lunch Recipes for Work Tuscan-Style Tuna Salad... 2 Peanut Tofu Wrap... 3 Ravioli & Vegetable Soup... 4 Chicken Waldorf Salad... 5 Turkey, Corn & Sun-Dried Tomato Wraps... 6 Veggie Egg Salad... 7 Salmon
More informationCHICKEN & BROCCOLI ALFREDO
MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included
More informationHoliday Recipe Modifications (general)
Holiday Recipe Modifications (general) Use herbs and spices rather than extra fat for flavor Try grilling or roasting vegetables instead of using casseroles for your sides Use skim milks, low fat or part
More informationBEEF STEW SHEPHERD S PIE
MAKE FRESH DINNERS - DECEMBER 2016 BEEF STEW SHEPHERD S PIE Calories 340; Fat 10g; Saturated Fat 5g; Carbohydrates 40g; Fiber 5g; Protein 24g; Cholesterol 60mg; Sodium 570mg Grocery List WILDTREE PRODUCTS
More informationCook once, eat all week
Cook once, eat all week Prepare a large batch of roasted vegetables (along with brown rice and lentils) on the weekend, and you re all set for 3 quick and healthy plant-based dinners during the week. Use
More informationChilaquiles Casserole Source: EatingWell.com
Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp
More informationCLASSIC April 24, 2015
CLASSIC April 24, 2015 PREP GUIDE MEAL #1 2 piece of fresh ginger, grated to yield 1 Tablespoon 4 clementines, peeled, small dice Make orange ginger glaze up to 2 days ahead *see Meal #1 for recipe MEAL
More informationAn Autumn Celebration Menu
An Autumn Celebration Menu Moroccan Chicken Middle Eastern-Style Chickpeas and Barley Lemon-Sautéed Mustard Greens and Chard Honey-Glazed Carrots with Cumin and Coriander Seed Nutrition Facts Servings:
More informationwith inside Easy Weekday Meals. Hy-Vee Dietitian Approved. Avera.org/now Hy-Vee.com
School Days with inside Easy Weekday Meals. Hy-Vee Dietitian Approved. Avera.org/now Hy-Vee.com Hy-Vee and AveraNow work hard to keep you healthy with nutritious foods and convenient care when sickness
More informationGLUTEN FREE Summer Sample Plan
GLUTEN FREE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o 1 medium yellow onion, bite sized chunks o 1 green bell pepper, bite sized chunks o 1 zucchini/squash,
More informationVEGETARIAN Summer Sample Plan
VEGETARIAN Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o 1 medium yellow onion, bite sized chunks o 2 green bell peppers, bite sized chunks o 4 zucchini/squash,
More informationChicken with Turmeric and Coriander Cucumber and Tomato Raita Pineapple and Ricotta Brûlée with Pistachios
Chicken with Turmeric and Coriander Cucumber and Tomato Raita Pineapple and Ricotta Brûlée with Pistachios Serving: 1 meal Calories 497 Total Fat 10 g Saturated Fat 2 g Monounsaturated Fat 3 g Polyunsaturated
More informationGrocery List 4 SERVINGS 30 MINUTES. Make Fresh Dinners - August WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend
Grocery List WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend P PROTEIN c Ground beef, lean, 1 pound PRODUCE c Artichoke hearts, ½ cup c Lettuce, 4 leaves c Tomato, 1 c Basil leaves
More informationCLASSIC October 24, 2014
CLASSIC October 24, 2014 MEAL #1 Make Moroccan chicken rub * see Meal #1 for recipe Cut vegetables: o o 1 white onion, quartered 1 pound carrots, peeled, halved lengthwise, then quartered MEAL #2 2 cups
More informationBaked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy
SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5
More informationPRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each
MAKE FRESH DINNERS - VEGETARIAN BAKED FALAFEL Calories 320; Fat 2.5g; Saturated Fat 0g; Carbohydrates 58g; Fiber 10g; Protein 19g; Cholesterol 0mg; Sodium 580mg Grocery List WILDTREE PRODUCTS Gourmet Sea
More informationCLASSIC Fall/Winter Sample Plan
CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups
More informationCLASSIC August 22, 2014
CLASSIC August 22, 2014 PREP GUIDE MEAL #1 Cut vegetables: o 1 medium yellow onion, chopped o 1 medium tomato, cut into small dice MEAL #2 Remove kernels from 1 ear of corn Cut vegetables: o 6 large cucumbers,
More informationFOR ONE Summer Sample Plan
FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationSoulful Recipes. building healthy traditions
Soulful Recipes building healthy traditions Building Healthy Traditions Family, faith, food, music, art, and dance bind together, forming the soul of the African American. We must also weave good health
More informationClassic Menu-Mailer Shopping List Six Servings
Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash
More informationASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH
MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery
More informationPRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each
MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in
More informationFOR ONE Fall/Winter Sample Plan
FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions
More informationMaking lives easier, healthier, happier
Making lives easier, healthier, happier JENNIFER HOLDEN, RD, LD HY-VEE REGISTERED DIETITIAN (507) 452-5411 JHOLDEN@HY-VEE.COM Ready Set ManGo Seasonal Recipes Little Chef Showdown Mother s Day Planting
More informationJanuary. Farro and Ancient Grains
January 2015 Newsletter Farro and Ancient Grains Farro is a new grain to most Americans, but it has actually been around for over 2,000 years. Mostly known to be a staple in the ancient Roman diet (and
More informationMango Cherry Avocado Salad
Mango Cherry Avocado Salad Cherry Quick Tip: Create a super refreshing, yet simple to prepare, salad with slices of avocado, chunks of mango, and a heaping of dried cherries. 8 cups spring mix lettuce
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing
HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein
More informationChicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/]
Entrées: Tip: pick 2-3 entrées per week and prepare them on the day before your work-week starts. Have premade meals prepped and packed in the fridge so you can take them to work rather than ordering takeout.
More informationCLASSIC MENU MENU. FLANK STEAK CHIMICHURRI Brown Rice & Charred Peppers. GRILLED CITRUS SHRIMP White Bean Mash & Asparagus
CLASSIC MENU PREP GUIDE MEAL #1 3 cups cooked brown rice prepared according to package directions Cut fruits & vegetables: o ½ yellow onion, grated o 4 red bell peppers, cut into quarters and seeded o
More informationHeart-Healthy Thanksgiving Dinner
Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount
More informationBreakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.
Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.
More informationNovember. Snacks to Save the Day! November 2016 Newsletter
Snacks to Save the Day! November 2016 Newsletter To receive future monthly nutrition newsletters via e-mail, November contact AGraff@hy-vee.com Being prepared for snacks home or away can be difficult.
More informationDeviled Eggs with California Avocado Recipe Provided By the California Avocado Commission. INSIST ON Copyright 2013 California Avocado Commission
Deviled Eggs with California Avocado C A L I F O R N I A AV O C A D O S For a fresh new twist on deviled eggs, fill egg white halves with mashed California Avocado and get 166 mcg of potassium per tablespoon.
More informationA mini-guide excerpted from
A mini-guide excerpted from For more tips and recipes, download the full 44-page color guide from at www.apre.org INTRODUCTION VEGETABLES Welcome! We re excited to share with you these tips for meeting
More informationCLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice
CLASSIC June 5, 2015 PREP GUIDE MEAL #1 Pesto rosso *see recipe below Marinate chicken up to 20 minutes * see Meal #1 for directions 5 cups cooked brown rice cooked according to package instructions (3
More informationBeef Chili Five Ways. Grocery List
Beef Chili Five Ways Grocery List 2 pounds Ground Beef (93% lean or leaner) 2 cans (15½ ounces) black beans 2 cans (14 to 14½ ounce) reduced-sodium or regular beef broth 2 cans (14½ ounces) diced tomatoes
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationBroccoli Cheese Cornbread Muffins Breads Nutrition Facts
Broccoli Cheese Cornbread Muffins Nutrition Facts Servings per Recipe: 20 Serving Size: 1 muffin Calories per Serving: 120 Total Fat: 3g Saturated Fat: 1g Cholesterol: 0 mg Sodium: 330mg Total Carbohydrate:
More informationLove Your Heart. Quick Facts about Heart Disease. Eating Smart Is a Great Start. Campbell s Healthy Request Soups
Quick Facts about Heart Disease An estimated 80 million people in the United States have one or more forms of cardiovascular disease. A heart-healthy lifestyle includes a heart-healthy diet, getting at
More information1. FAJITA PULLED PORK
1 (2 pound) boneless pork loin roast 1 (4 ounce) can diced green chilies 3 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 1. FAJITA PULLED PORK h ½ cup chicken broth (6-inch) flour tortillas
More informationSteps: 1. Using pizza cutter or kitchen scissors, cut each tortilla into 8 triangular wedges.
Baked Corn Tortilla Chips Fried tortilla chips easily add extra calories mostly from fat. Homemade chips can eliminate the extra added fat and salt typically found in commercial chip products. Try using
More informationLose It! Premium Meal Plan #30
Lose It! Premium Meal Plan #30 Grilled Shrimp and Corn Salad Apricot-Glazed Pork Chops Asian Noodles with Eggplant Lemon-Rosemary Chicken Stuffed Peppers SHOPPING LIST Ingredients for the side dishes are
More informationLose It! Premium Meal Plan #36
Lose It! Premium Meal Plan #36 Penne with Chicken, Zucchini, and Spinach Sweet Pepper Relish Salmon BBQ Grilled Steak Turkey, Mango, and Spinach Stir-Fry Eggplant Lasagna SHOPPING LIST Ingredients for
More informationPALEO Summer Sample Plan
PALEO Summer Sample Plan PREP GUIDE MEAL #1 Make avocado dip * see Meal #1 for recipe Marinate steak 15 minutes or up to 2 hours 1 large orange, juiced (¼ cup) 10 limes, juiced (1¼ cups) for the week 2
More informationCajun Chicken Sandwich
Cajun Chicken Sandwich 4, 4-ounce boneless, skinless chicken breast 2 tablespoons Cajun seasoning blend Butter spray 4 whole wheat hamburger buns 1 medium tomato, sliced 4 green leaf lettuce leaves Roasted
More informationCLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS.
CLASSIC July 5, 2013 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS ¼ red onion, finely chopped (about 1 Tablespoon) Peanut sauce MEAL #2 Pineapple broccoli slaw Bla ¼ red onion, finely chopped (about
More informationSoups, Salads & Sandwiches
Beef Cooking Schools Were made possible through a Grant Sponsored by Oklahoma s Beef Producers $1-per-head checkoff, and administered by The Oklahoma Beef Council BEEF IT S WHAT S FOR DINNER Soups, Salads
More informationSERVES 2 SCROLL DOWN FOR 4-SERVING MENU
SERVES 2 SCROLL DOWN FOR 4-SERVING MENU Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for
More informationHEART-HEALTHY WALNUT RECIPES
HEART-HEALTHY WALNUT RECIPES WALNUTS for more than 25 years & published research has been investigating how eating walnuts affects various heart-health 1 biomarkers and risk markers including, but not
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationTHIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops
HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard
More informationFour Veggie-Rich Recipes: Your Mini-Cookbook
Four Veggie-Rich Recipes: Your Mini-Cookbook Three-Bean Chili On a cold night, nothing warms you up better than a big bowl of piping hot chili. Like a little extra heat? Try adding some chopped jalapeno
More informationEast African Chicken & Lentil Stew
East African Chicken & Lentil Stew A hearty celebration of East African cuisine, this colorful stew offers a new take on the classic doro wat chicken stew, a famous Ethiopian dish. Key flavors include
More information5 weeks 5 goals 5 solutions
week one WEEK ONE DINNERS Roasted Pepper and Tomato Soup MONDAY Chile de árbol and Lime Flank Steak TUESDAY WEDNESDAY Whole Chicken in the Crock Pot with Paprika Spice Rub Soft Tacos with Pickled Red Onions
More informationBLACK BEAN & PLANTAIN TACOS
MAKE FRESH DINNERS - APRIL 2017 BLACK BEAN & PLANTAIN TACOS Calories 450; Fat 13g; Saturated Fat 3.5g; Carbohydrates 77g; Fiber 11g; Protein 11g; Cholesterol 10mg; Sodium 710mg Grocery List WILDTREE PRODUCTS
More informationVEGETARIAN July 19, 2013
VEGETARIAN July 19, 2013 PREP GUIDE MEAL #1 Marinate tofu * see recipe below WEDNESDAY MEATBALL LETTUCE WRAPS Peanut sauce Pineapple broccoli slaw Marinated tofu Bla 4 garlic cloves, minced or pressed
More informationRecipes from Healthy Today Newsletter PACMED
Recipes from Healthy Today Newsletter www.pacmed.org 1.888.4PACMED Welcome to Our Ever-Growing Collection of Healthy Recipes This selection of recipes has been recommended by our dietitians, who want to
More informationLose It! Premium Meal Plan #40
Lose It! Premium Meal Plan #40 Cod with Orange-Thyme Sauce Pan-Seared Chicken with Chive Sauce Pizza Hawaii Lentil and Swiss Chard Soup Sausage Lasagna SHOPPING LIST Ingredients for the side dishes are
More informationApple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.
Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationHeart-Healthy Plant-Based Menu
Heart-Healthy Plant-Based Menu One-Pan Mexican Quinoa Oatmeal Banana Cookies Serving: 1 meal Calories 547 Total Fat 15 g Saturated Fat 4 g Monounsaturated Fat 7 g Polyunsaturated Fat 2 g Sodium 477 mg
More informationLose It! Premium Meal Plan #6
Lose It! Premium Meal Plan #6 Thyme-Roasted Chicken Thighs Penne with Leafy Greens Provencal Lamb Chops Crunchy Baked Haddock Beef Burgundy SHOPPING LIST Ingredients for the side dishes are in italics.
More informationNew Year, New You. 9 Recipes for Under 400 Calories & less than $4
New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.
More informationCLASSIC September 27, 2013
CLASSIC September 27, 2013 PREP GUIDE MEAL #1 WEDNESDAY 3 Make Kebab meat *see Meal #1 for recipe MEATBALL LETTUCE WRAPS Cut vegetables: Peanut sauce o 1 onion, very finely chopped or grated Pineapple
More informationLose It! Premium Meal Plan #33
Lose It! Premium Meal Plan #33 Garden-Vegetable Baked Haddock Skillet Turkey, Cauliflower and Bulgur Breaded Chicken Breasts with Chive Sauce Roasted Vegetable and White Bean Salad Grilled Pork Tenderloin
More information5 weeks 5 goals 5 solutions
week two WEEK TWO DINNERS POTATO LEEK SOUP MONDAY SLOPPY JOES AND ROASTED BROCCOLINI TUESDAY HONEY HOISIN PORK TENDERLOIN AND CILANTRO LIME CAULIFLOWER RICE WEDNESDAY VEGETABLE STIR FRY THURSDAY SHEETPAN
More information7 DAY LOW-CARB DIET PLAN
7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................
More informationFall Vegetables and Tofu with the Flavors of Western India
Fall Vegetables and Tofu with the Flavors of Western India Fall Vegetables and Tofu Farro and Barley with Cardamom Tomato and Onion Cachumber Carrot Koshumbir Nutrition Facts Servings: 1 meal Amount Per
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More informationFlavor hails ƒrom LEARN MORE ABOUT PORK NUTRITION AND FIND DELICIOUS RECIPES INSIDE
Flavor hails ƒrom LEARN MORE ABOUT PORK NUTRITION AND FIND DELICIOUS RECIPES INSIDE Cashew Crusted Pork Chops MAKES 4 PREP: 1 HR 10 MINS. COOK: 20 MINS. 4 Smithfield Bone-In or Boneless Pork Chops (¾-inch
More information1 vegetable, ½ other carbohydrate, 1 fat
Healthy Recipes Soups and Salads Spinach Salad with Orange Vinaigrette Ingredients: 6 ounces fresh spinach 2 medium Italian plum tomatoes sliced crosswise ¼ cup crumbled soft goat cheese 1 tablespoon imitation
More informationHealthy Spinach Artichoke Dip Slower Cooker or Oven
Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim
More informationQUICK DINNERS RED LENTIL SOUP. This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite.
RED LENTIL SOUP Makes 6 servings Prep time: 30 minutes This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite. 7 cups water 2 1/2 cups dry red lentils
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationPaleo Menu-Mailer Shopping List Two Servings
Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Skewers with Guacamole, serve with steamed green beans Day 2: Beef and Broccoli Stir- Fry, add a side of Cauli-rice Day 3: Pineapple
More informationCLASSIC November 8 th, 2013
CLASSIC November 8 th, 2013 PREP GUIDE MEAL #1 Marinate steak for up to 24 hours * see Meal #1 for recipe Trim green beans MEAL #2 No prep tonight MEAL #3 Cut vegetables: o 1 medium yellow onion, cut into
More informationRecipes for Healthy Living
Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment
More informationMEETING YOUR MYPLATE GOALS ON A BUDGET
MEETING YOUR MYPLATE GOALS ON A BUDGET NOTES 14 on a Budget 2010 2013 Share Our Strength, www.strength.org RECIPES The recipes in this guide have all been chosen to help you meet your MyPlate goals on
More informationSERVES 2 SCROLL DOWN FOR 4 SERVING MENU
SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes
More information5 weeks 5 goals 5 solutions
week four WEEK FOUR DINNERS GROUND PORK EGG ROLL BOWLS MONDAY GROUND TURKEY TACOS TUESDAY WHITE CHICKEN CHILI WEDNESDAY SLOW COOKER CARNITAS THURSDAY BBQ PULLED PORK SLIDERS FRIDAY 5 weeks 5 goals 5 solutions
More informationMediterranean. Recipe Collection
Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp
More informationBroccoli Bacon Salad Kid Friendly Serves 4
Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water
More informationIngredients: Directions:
Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat
More informationOPTION 1 OPTION 2 OPTION 3
MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin
More informationHoney Mustard Chicken Fingers
Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or
More informationRecipe Selection. Smart Choices for WIC
This recipe book is made up of recipes that have been demonstrated and sampled in Delaware WIC clinics as a result of a joint project between the Food Bank of Delaware and the Delaware WIC. It is designed
More informationBrie Cherry Pastry Cups
Brie Cherry Pastry Cups These fancy appetizers are a snap to prepare, and will look very festive on your holiday table. You can also fill the mini fillo cups with any other fillings you like. 36 mini fillo
More informationRecipes Kids Love! V O L U M E 4
Recipes Kids Love! VOLUME 4 SERVE FLAVORS KIDS CRAVE AND NUTRITION THEY NEED 8000 7000 Kikkoman Preservative-Free With 75% of districts offering Asian items, now is the time to go 1 Kikkoman global with
More informationCLASSIC April 10, 2015
CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp
More informationHEALTHY ITALIAN COOKING
HEALTHY ITALIAN COOKING 1. Use whole wheat, whole grain, or legume pasta instead of white pasta. 2. Make zoodles instead of pasta OR 3. Do half and half: half whole wheat pasta with half zucchini noodles.
More informationBaked Chicken with Vegetables
Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat
More information