O c to b e r 5. 2 0 0 5
^jortlaxxh ©hsvruer
F ood
Page A 5
E ating Fish for H ealth, F atty A cids H elp H eart
as those with heightened risk of
cardiovascular disease.
T h ere’s a reason why Om ega-
th a t g r o w
3s are called essential fatty acids.
They have im portant roles in
b o d y ’ s c e lls
m aintaining a healthy heart and
N ot all fa ts are c re a te d are necessary for cell develop
equal...especially since research ment and growth. Since the hu
c o n s is te n tly su g g e sts that man body cannot m anufacture
Omego-3 fatty acids from fish and O m ega-3s, they must be supplied
shellfish boost heart health. Ac through the diet.
cording to the American Heart
For optimum heart health, the
Association, Omega-3s benefit American Heart Association rec
people with healthy hearts as well ommends eating fish, and particu
H a s f a t t y a c id s
f
A
l
SAFEWAY
l
<
larly fish high in Omega-3», such as
salmon, lake trout, herring, sardines,
mackerel and albacore tuna, at least
two times a week. Fish is a good
source o f protein and does not have
the high saturated fat that meat
products contain.
O m ega-3s from fish and sea
food seem to protect against heart
disease in several w ays, includ
ing m aking the blood less likely
to form clots, preventing heart
beat abnorm alities and low ering
high levels o f triglycerides (a type
o f fat in the blood that can in
crease the risk o f heart attacks
when its levels are too high)
Baking, broiling, grilling, poach
ing, steaming, microwaving and
sauteing in little or no fat are the
preferred cooking methods.
For people of all races and ethnic
backgrounds who want to stay in
good shape, eating plenty of fish
and shellfish is part o fa healthy diet
that includes other w holesom e
foods and plenty of fruits and veg
etables.
In g re d ie n ts fo r life.
R A N C H E R 'S
n
TENDER ANGUS
i
Grilled Salmon
Wlth Vinaigretteand Asparagus
Rancher's Reserve
Angus Beef
Ribeye Steak
lb
r
S i.
Boneless Whole
Pork Loin
Sold whole in the bag.
lb
Bone-in.
CLUB PRICE
(Courtesy of Red Lobster)
„
SAVE up to $3.50 lb.
SAVE up to $3.80 lb.
CLUB PRICE
(M akes 4 servings):
4 8-10 oz. pieces o f fresh salmon fillets, skinless
• 1/2 cup canola oil
• McCormick’s Season All
• I lb. fresh asparagus spears, medium size
• Sun-Dried Tomato Basil Vinaigrette (see recipe below)
• 4 portions of your favorite rice recipe (Red Lobster suggests a wild/
white rice blend)
79
Sun-D ried Tomato Basil Vinaigrette Recipe:
6 oz. canola oil
1/2 cup fresh basil, chopped
• 2 oz. red wine vinegar
2 tbsp. red onion, diced
• 2 oz. sun-dried tomatoes in oil,
1 tsp. fresh garlic, minced
finely chopped
• Salt and pepper to taste
iL,
10
CLUBPRICf
y
Manor House Boneless
Skinless Chicken Breasts
Wild Alaskan Sockeye
Salmon Fillet
M
4-lb. resealabte frozen bag
forS 7.16.
SAVE up Io $1.2016.
«
Frozen. M oist. Rich.
Terrific for grilling.
SAVE up to $4 00 lb.
lb
CLUB PRICE
e
P R E P A R A T IO N
Grilled Salmon:
using a wire whip the canola oil,
Lightly brush both sides of fil red wine vinegar, chopped sun-
lets with oil and season with dried tom atoes, fresh basil, red
M cCormick’s Season All.
onions and minced garlic. The
Pre-heat your grill to medium- ingredients should be mixed until
high heat. When hot, grill the fish incorporated
for 4-5 minutes until well markets.
Whip in salt and pepper to taste.
Turn the salmon fillets over and
Warm the vinaigrette slightly.
continue grilling another 5-6 min
utes or until your fresh fish turns a For a stunning presentation:
Place a portion of rice in the
lighter color and flakes.
center of a plate, followed by the
Grilled Asparagus:
grilled salmon.
Measuring from the tip, cut the
Then layer the asparagus next to
stems off the asparagus about 5” the fish and rice.
down. Discard the stems.
Pick two pieces of asparagus
Coat the asparagus in 3 tbsp. oil, and criss-cross them over the fish.
adding salt and pepper to taste.
S p o o n a p p ro x im a te ly tw o
Grill the asparagus for about 1 ounces of the warm vinaigrette over
minute, then roll and grill for an the salmon.
other minute (or until tender).
Serve with a lemon wedge.
Sun-Dried Tomato Basil
Vinaigrette (makes 8 ounces):
In a large bow l, mix together
Golden Delicious,
Granny Smith or
Jonagold Apples
QQ Fresh Crisp
Large size. Club Price: 50c lb.
lb
SAVE up to $2.58 on 2 lbs.
CLUB PRICE
klHp
* IV L /I
SAVE up to $2 00 lb
CLUB PRICE
G e t a f lu s h o t a t o u r P h a r m a c y a n d r e c e iv e a c o u p o n b o o k
Medicare Part B accepted.
w o r t h o v e r s 2 5 0 ( w h i ie s u p p lie s la s t ) . S t o p b y t h e
P h a r m a c y o r v is i t s a f e w a y . c o m f o r f lu s h o t lo c a t io n s .
fOOTBfl/Z
W S Off
A Chardonnay is a great accom
paniment to this preparation.
tu te
-,
>, : ■
<s2
12-Pack
Safeway SELECT Pop
'¿ fit •«
ftatzsS efcM -vrefe& t
fe fiJ O a R is D ñ s h & ip r
SAVE up to $3 56 on 4
CLUB PRICE
ri v om .<, i 1 o x i
Lay s or Wavy Lay's
EDI7I7
>
IVL/U Potato Chips
n to 1 1 5 -o z
Selected vaneties
SAVE up Io $2 99 on 2
c u iiim ic i
FRF F
BUY U N t. GET
ONI Tree Top
Apple Juice
JL wJL/ JL-/ 64- qz
MJUU (M U W R W X ’I Miff
Selected varieties.
SAVE up to $319 on 2
IV -
Preparation methods are many
stuffed, fillets or steaks) at thickest
part, allow 10 minutes per inch for
fresh fish and 20 minutes per inch
for frozen fish.
Fish is ready when it is opaque
and flakes easily. Be careful to not
overcook it.
Cooking M ethodsi
Fish can be cooked in a variety of
ways, depending on the type of
fish:
Firm fleshed fish such as mahi-
mahi or tuna are great sautded in
a skillet, poached, broiled or
grilled. Oily fish, such as salmon,
are better on the grill. Delicate
flesh fish, such as catfish, grou
per or tro u t, are great fried,
poached or sautded.
B ak in g , b ro ilin g , g rillin g ,
microwaving and sauteing in little
or no fat are the preferred cooking
methods. Poaching or steaming also
are two healthy cooking methods
since you can steam fish or shrimp
in beer or wine and then add your
favorite herbs.
selected varieties
SAVE up to $2 89 m 2
PLUS OVER S 25O IN COUPON SAVINGS
Wine Pairing:
Versatile Seafood Makes
Healthy Eating Easy
Safew ay SELECT
M edleys
j 4 9 to 5.9-oz package,
CLUB PRICE
Tailgate Special!
Americans love seafood. It’s a
great source of protein that is high
in heart-healthy essential Omega-3
fatty acids, winning kudos for its
contributions to a healthy diet.
Seafood also tops the charts for
its versatility. It’s easy to prepare
and amenable to seemingly count
less preparations, from the simplest
to the most exotic.
Why then are some people timid
about cooking it at home? Perhaps
they fear not getting the freshest
fish, overcooking it, undercooking
it. or simply not knowing where to
begin. Red Lobster chefs, who
prepare more than 141 million meals
a year, offer some tips to txxist the
confidence of even the most timid
at-home chefs:
Cook times:
Fish are naturally tender and
contain very little connective tis
sue. U nlike meat, they require
short cooking tim es at a high tem
perature.
Measuring the fish (dressed or
SniiSS
Asparagus
E^r
IA
few.
mjyonf , get o N i
Breyer's All Natural
FREE i t ?
Milena’s Family Size
Pepperoni Pizza
"
Selected variétés
SAVE up to $5 99 on 2
C IU .W W
99
30 :o 87-oz Powder
Or 100-oz Liquid.
Selected varieties.
SAVE up to $2 90
CLUB PRICE
:99
Self-Rising Dough
Ready in 20 Minutes
or Less
Feeds a Family of 4
Tide Laundry Detergent
l«V 6 k it in w n if i m l
roui prici per bollii
99
Columbia Crest. Gallo of
SonomaorRod
750-ml bottle
Selected varietals
SAVE up to $212
&
T CLUB PRICE
Chicken Wings C 9 9
ose from 8BQ
Buffalo
SAVE «9 to 50« lb
lb
CLUB PRICE
Available in the Deli
99
CLUB PRICE
Tillamook
Baby Loaf
Lipton Side Oishes
4 »0 5 7-02
CLUB PRICE
Shop at Home We Deliver
s a fe w a y .c o m
If
Selected varieties.
Cluo Pree. $100 ea
SAVE up to $5 Of) ui 10
32-oz Selected vaneties
SAVE up Io $4 30
OCTOBER
J «
win '»»
mn
»*• e«» win i n
7 I « 10 11
AI I IJMI1S ARE PER HOUSEHOID. PER DAY
r
lu availability N « re»pun»»ble k>r ivpopaph
ä n rw i ä n r s l i ä J . Pnn,fd
s
s ä s s k ( "O G O i nBm, cu»iemer m uvjxirrhatr
t ne hrv item rc m r v r rhe «tond irrm frer »objet!
_ ou t Kurd ibf rviuLar
* rrur'
BOG() orten M t not 1/2 prue w in II only a ungir
m pun hated. ih r Regular pme applm M jnuücturrn coupon» may be u<d on purdutcd nom only - not <wt fa r »r<m» I-2W5 ¿rtëway Si. re» lik
»
« ;*
±