A
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Portland Observer, April 24, 1986, Page 11
Low calorie Creole dish provides nutrition
I
H o w easy the doctort's job u in a
diet! He tells you to eat more o f this
and less o f that Then o ff you go with
great determination to succeed. What
you don’t always remember is that in
changing a diet pattern you will be
trying to eat more o f the things that
you aren't so wild about (or you
would have been eating lots o f them
before!) and less o f those yummy,
sciumptious things that you have
learned to believe make meals worth­
while.
If you find yourself on a fat-
controlled, a low-calorie, or a weight-
reduction diet, you've probably been
told to eat more fish. Here's a recipe
that is so good (hat you can serve it
for company and slay on your d M
at the same time. Creole-Style
flounder, developed in the Rice
Council test kitchen is baked in a deli­
cious sauce and served over hot
cooked rice. Rice fits right in with
many diets, too. It contaihs only
82 calories per half-cup serving, is
gluten free, low in sodium, and low
in fat.
Rice adds a special flavor and
heartiness to (he meal without ruining
the diet. Serve it plain, or add a low-
caloric seasoning like saffron, onion,
lemon or dill weed and you will add
lió pounds fillets o f flounder
other while fish
J cups hot cooked rice
appeal, interest, and flavor to diet
meals
I
or
Saule green pepper and onions with
tops in butter until tender. Stir in
tomatoes, tomato sauce, I teaspoon
salt, V» teaspoon pepper, thyme,
and bay leaf. Simmer gently for 20
minutes. Remove bay leaf Arrange
fish fillets in a lightly greased shallow
baking pan. Season with salt and
pepper. Spoon sauce over fillets. Bake
at 375 deg. for I ) minutes or until
fish flakes easily with a fork Serve
over beds o f rice.
Makes 6 servings.
CREOLE-STYLE FLOUNDER
1 large green pepper, sliced in
thin strips
I 'A cups sliced green onions with
tops
2 tablespoons butter or margarine
I can (14*4 to 16 ounces) toma­
toes, chopped (2 cups)
I can (8 ounces) tomato sauce
Salt, pepper to taste
Vi teaspoon thyme
I bay leaf
Home economist
heads programs
by Linda Thompson
With the state of today’s economy,
one finds it increasingly difficult to
balance one's finances — especially
the grocery bill.
Our role model for this week is an
expert in this area. Not only does she
enjoy it but chose it as a career.
A native o f Mexia, Texas, Cornetta
Smith is proud to be a part o f a large,
loving family (seven girls and two
boys). She graduated from Booker T.
Washington High School and later
received her B.S. in Home Economics
edpeation from Prairie View A & M
University, Prairie, Texas. Soon after
graduation, Cornetta went to work
fof the Slate Extension Service in
Sequin, Texas.
In 1970, she made her debut into
the City o f Roses where she imme­
diately went to work for the Portland
Public School System as a home eco­
nomics teacher for Boise's seventh
and eighth grades. From Boise, Mrs.
Smith went to Adam in the same
capacity.
Cornetta left the school system in
1973 to work for the model city’s 4-C
as a nutrionist and home economist.
As Portland underwent changes,
Cornetta remained faithful to her po­
sition and the community she loved
and served, and as the program
merged with A M A Family D ay/N ight
Care, she soon became director.
The Albina Ministerial Alliance
organization recognized her talent,
her skills and her knowledge and ap­
pointed her as coordinator o f all their
programs which include A M A Family
Day/Night
Programs,
Headstart,
Self Enhancement Program and the
Emergency Food Program. Cornetta
was instrumental in getting a grant
from a local business to do an assess­
ment o f inner city child care needs.
With five girls (Althea 17, Andrea
15, Blanche 13, Contonia 12 and
Yolonda 8) and one boy (Dayton Jr.)
she and her husband still find time to
be very active in the Northeast L u ­
theran Missionary Church where she
teaches Sunday School and works
with the Youth Department. In her
spare time, she enjoys reading and
cooking.
Cornetta is one o f those rare gems
from the country that has made
America, especially Black America,
what it is today and she has the fol­
lowing four steps to give for a suc­
cessful life and career: *'A really
good, strong family background is
No. I. It sets the stage for positive
thinking. A good family background
helps put the pieces o f life together.
No. 2 is a strong belief in God. This
means a realistic understanding of
how the word applies to one’s daily
life. No. 3 is a good education, and
No. 4 is strong community support
from neighbors, friends and church,
someone who will always give you
moral support and the right advice.”
SAFEWAY
Fresh Oregon Grown
Whole
Fryers
As you bite through the crackling, crisp, golden crust your taste buds will be
rewarded with the sweetest eating chicken you've ever tasted. Then you'll
know what a wonderful buy Safeway's Oregon grown fryers are1
S ave Up To
40" Lb.. N o L im it!
Smoked Picnics
Mild, yet full and rich, is the
old-time smokehouse flavor of these picnics*
Asst'd Varieties, Frozen,
10.3 To 10.8-Oz.
Ea.
79
Save Up
T o SO
Ea.
QQt
S ave Up
T o SO E a.
Lucerne, Plain
Or Prestirred
Ea.
Laundry Detergent,
Liquid, 64-Oz. Btl.
W is k D e te r g e n t
Softener, 96-Oz. Bottle.
S n u g g le Fabric
Save Up To 80*, No Limit!
99
3
High blood pressura it listed as ths
primary causa of death for 60 000
people each year
The Salad
Basic To
Mix With
Vegetables
G a la A p p le s imported 5 9 cLb
Ad Prices Good 4/24 Thru 4/30/85 At
Safeways In Lloyd Center, St. Johns, At 5920
N.E. Union & 6400 N. Interstate. Sales Limited
To Retail Quantities. No Sales To Dealers.
69*
Frozen, 5-Oz.,
Mild. Med., Hot ........
For
7.5-Oz. Package ................
S a v e Up
To 2 6
E nchiladas
49
49
And Much More!.....
No. 1 Northwest Grown
Tender
Asparagus
!
Bright
Green
" Spears,
r
Tender
As Butter!
C n s p C elery
29 Lb.
SAFEWAY
i
»1
1
99*
Frozen, 10-Oz Beef. Chicken
5
WfSour Crm Sauce O r ............
Chicken Or Cheese
California Iceberg
Head
Lettuce
12-Ct.,
4.5-Oz. Pkg
N ach ip s
Until next time, remember —
Spring is the time to gel rid o f the
old dead grass that prevents life.
¡60,000
<R>
T aco S h e lls
Pure All Vegetable Oil In Easy-Grip
Plastic Bottle, 24-Oz. Size
$
79*
w
Wesson
Oil
Jeno’s
Pizza
Lb.