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Page 6—The Portland Observer -August 22, 1990
1 Portland Observer
FOOD
Seafood Grilling Ideas
Summer here in Portland is fading, but there should be enough sunny
weather left to cram in a few more barbecues. Why not take your Columbia catch
and barbecue some fillets or kabobs with it? Here is some advice on barbecuing fish.
G rillin g time w ill dependon the thickness o f the fish, the type o f fire (wood,
charcoal, gas, electric), the distance o f the fish from the heat source, and whether
you use a covered or open grill. Make sure the g rill grid is hot before you start
cooking. Prior to placing the fish over the heat, spray the g rill with non-stick
product, or very lightly glaze the fish with cooking oil ( if you add lemon ju ice -a
favorite o f mine--later, it w ill dispell the oil, and you won't get unneeded fat
calories). Befor g rilling a large whole fish, make three deep cuts with a knife
diagonally along each side to ensure even cooking. Cook fish and shellfish over a
medium hot fire. Whole fish, steaks, and fillets take between 6 and 12 minutes per
inch thickness; shrimps and scallotps average 3 minutes per side. Premove fish
from g rill when it is opaque throughout, being careful to not overcook.
F or a free brochure on Seafood G rilling Made Easy, send a self-addressed,
stamped envelope to: National Fish & Seafood Prom otional Council, 1825
C onnecticut Avenue NW , Suite 620, Washington D.C. 20235.
FREMONT PRODUCE
AND MEAT
Scotty’s BBQ
1325 N.E. FREMONT
NOW OPEN SPECIALS EVERYDAY
10 a.m.- 7 p, m.
OPEN MONDAY THROUGH SUNDAY
11:00 a.m. to 3:30 a.m.
Also have to-go orders—.25 per
FRESH FISH
Salmon
Catfish
Buffalo fish
Redshaper
-g io ü ö o
BULK ITEMS
Rice
Navy beans
Pinto beans
Lima beans
Green split peas
I f you have any recipes, household hints, food events, or health/nutrition
questions, please send them to: Angelique Sanders, Food E ditor, c/o the
P ortland Observer, 4747 N.E. M a rtin Luther King, J r. Blvd., 97211 or call
me at 288-0020. I test every thing before including it, and reserve the rig h t to
edit contributions before publication.
Pork Marinade Recipes
M editerranean Rub for Pork Roasts
3 tablespoons d ill seed
1 tablespoon fennel seed
1 teaspoon oregano
1 teaspoon lemon pepper
1 teaspoon garlic powder
M ix together well.
H ero-y Rub fo r Pork Chops
(best when grilling and panbroiling)
1 teaspoon tarragon leaves, crushed
1/2 teaspoon marjoram leaves, crushed
1 teaspoon rosemary leaves, crushed
1 teaspoon thyme, crumbled
Brush surfaces o f chops lightly w ith olive oil. Combine
herbs and rub onto surface of chops.
M arinade for Pork Kabobs
1/4 cup olive oil
1/4 cup lemon juice
1 teaspoon brown sugar
1/2 teaspoon crushed dried red pepper
1 teaspoon crushed coriander seed
1/2 teaspoon crushed cumin seed
1 teaspoon dried minced garlic
M ix all ingredients together. Marinate 1 pound pork
tenderloin (cubed) for 30 minutes before skewering and
grilling.
Ad Prices
AND OTHER
IT E M S
POULTRY
Chicken breast
Chicken wings
Ham hocks
Turkey necks
PRODUCE
Potatoes
Onions
Apples
Carrots
Grapes
Watermelon
Mustard greens «
"HOME OF
THE M.C.
BURGER"
Sooify's
BBQ
"THE BEST IN THE NORTHWEST"
ScOttv'S
288-5951
288-5951
112 N.E. Rodney and Killingsworth
Effective 8/22 Thru 8/20/90
iahborhood toStay
Safeway is myour Neig
Ik
BLUE>BELL
SAFEWAY
Product Recommendations:
\ \
Dromedary Date Nut Bread
E ditor's note: The "product recommendations" feature,
which I run from time to time, is not a paid endorsement or
advertisement o f any sort. The Observer and myself are not
steared in any way by the companies to endorse their product.
Using my knowledge about products, my attempt is to give
you, the consumer, an objective insight as to which are
superior products.
Despite dull packaging, Dromedary Date Nut
Bread really impressed me. It's inexpensive—I
paid $1.50, which is even cheaper than one
would expect to pay to make it from scratch-
and it requires the addition o f only water, oil, and eggs. The
ingredients really impressed me (I was familiar with them all,
and in this age o f processed foods, that’ s amazing). In order,
ingredients are as follow: flour, dates, brown sugar, com or
cottonseed oil, sugar, walnut, salt, baking powder, soda, cin­
namon, xanthan gum (which helps, like eggs, to hold the
mixture together), and vanilla.
The taste is I rific, too, but could be further improved...I’d
recommend adding some grated zucchini, lemon peel, apple,
or carrot, or any other vegetable or fru it that you have on hand.
Oregon /
’J
BLUE>BELL
P otato Chips
8-Ounce Twin Pack
Original, Riplets for
dips, Barbecue or
Sour Cream/Onion. A
sure favorite at your
parties and barbecues.
,a-! e
Ea.
How to Figure Fat Into Your Diet
Dietary fat accounts for about 37 percent of the total calorie intake
of Americans. Compare this figure to the 30 percent or less recommend­
ed by the American Heart Association and the American Cancer
Society, notes Mary Helen Gunkler. registered dietitian and staff
nutritionist for Total cereal
Scientific research shows that diets high in fat are associated with
higher rates of obesity. Research also establishes a clear link between
obesity and cardiovascular disease as well as possible links with other
health-related problems.
In addition, certain types of fats — specifically saturated fats — are
believed to play a significant role in raising blood cholesterol levels.
High blood cholesterol is one of the major risk factors for coronary
heart disease It’s because of these health concerns that experts are
advising Americans to reduce fat — all types of fat — in their diets
So, how do you determine the fat content of foods1 How do you
know when the fat content of your diet is more than 30 percent of
calories? Here is a simple step-by-step approach.
• First, identify the appropriate number of total daily calories for
yourself A registered dietitian can help you select a total calorie
count based on your height, ideal weight, activity level and specific
health considerations.
• Now, let's assume that your recommended figure is 1800 calories
This means your fat intake should account for no more than 540
calories per day
30 percent (.30) calories from fat x 1800 total calories =
340 calories from fat
• When choosing foods, take a look at the nutrition information on
the label. It will include a statement about the grams of fat per
serving. Each gram of fat — any type of fat — has 9 calories.
Therefore, a food that contributes 10 grams of fat per serving has 90
calones from fat.
9 calories per fat gram x I0 grams of fat -
90 calories from fat
• With some foods in the supermarket, you will not see nutrition
information on the package Fresh meats, poultry and seafood,
fresh fruits and vegetables as well as bakery items are examples of
such foods A good source of information is a booklet called
“Nutritive Value of Foods" available from Superintendent of
Documents. U.S. Government Pnnting Office, Washington. D.C.
20402-9325 Send $2.75 by check or money order made payable to
Supenntendent of Documents Include this order number: 00I-
000-044575. To order by Visa or Mastercard, call 202-783-3238.
If you have serious health concerns related to fat consumption,
you may need to calculate fat grams and calones from fat on a daily
basis Others will simply want to check fat intake periodically As
you become more aware of the fat content of vanous products, you
will be able to do quick calculations in your head and monitor your
own fat intake easily
D on ’t be alarmed if the fat content of one day’s meals exceeds the
30 percent goal Recognize what foods and ingredients contribute
significant amounts of fat and begin to substitute lower-fat
alternatives Offset an occasional high-fat day with a day of low-fat
meals and snacks The key is overall balance, concludes Gunkler
R i u n i r , or«.
Wilson Brand... A
favorite breakfast
meat with a tasty
flavor! Cook and
crumble on salads, vegetables or
your special cooked casseroles.
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Look for more great
savings in our 12-pg.
Shopping Guide in
‘This Week’ magazine!
SAFEWAY
COPYRIGHT 1978, SAFEWAY, INC.
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