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May 03. 2006
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Good Food is Good Medicine
A healthy lifestyle - reflecting
Providence P ortland experts
T h e f o llo w in g su m m e r-
the right balance o f foods and by say the goal is ‘brain fo o d ’ that them ed recipes from the A m eri
exercising as often as possible - thw arts stroke and attains that c a n H e a rt A s s o c ia tio n and
can drastically cut your risk of d elicate balance o f the right A m erican Stroke A ssociation
stroke, diabetes, cardiovascular food g roups, fats and oils for are good for your health and
disease and cancer.
optim um health.
ju st plain good:
Mediterranean Fish
This recipe is reprinted with permission from Love
Your Heart. Copyright © 2006 by the American Heart
Association. You can purchase Love Your Heart
online at www.shopgored.com.
1 Picante
Chicken
Serves 4; 3 ounces chicken,
i/2 cup rice, and / tablespoon
sauce per serving
Serves 4; 3 ounces Jish and 2 tablespoons
tomato mixture per serving
k
This recipe is reprinted withpyjjjission fro m T ? , Y, >ur Heart.
© ^W M fTfflF'A m ew anH eart Association. You
can purchase LovcYnur Heart online at www.shopgored.com.
Preheat the oven to 4(X)“F. Line a in the olives, pimiento, parsley, basil,
baking sheet with aluminum foil and and oil.
lightly spray with vegetable oil spray.
Rinse the fish and pat dry with
In asmall microwaveable bowl, stir paper towels. Place the fish in a single
together the tomatoes and water. layer on the baking sheet. Sprinkle
Cover with plastic wrap. Microwave with the paprika, cayenne, and salt.
on I(X) percent power (high) for 30
Bake for 10 minutes, or until the
seconds, or until the water is very fish flakes easily when tested with a
hot. Let stand for 5 minutes, or until fork. Transfer the fish to a serving
the tomatoes are soft. Drain well. plate. Spoon the tomato mixture on
Return the tomatoes to the bowl. Stir top.
INGREDIENTS
• Vegetable oil spray
• 4 dry-packed sun-dried tomato halves, finely
chopped
• 2 tablespoons water
• 8 kalamata olives, finely chopped
• 2 tablesfxxms diced pimiento
• 2 tablespoons finely snipped fresh parsley
• I tablespoon chopped fresh basil leaves
Nutrients per Serving
Calories
Total Fai
152
4.5 g
Saturated
0.5 g
Polyunsaturated I.Og
Monounsaturated 2.5 g
Cholesterol
40 mg
Sixlium
246 mg
Carbohydrates
3 g
Total Sugars
lg
Dietary Fiber
I g
Protein
23 g
Dietary Exchanges
3 lean meat
I teasptxin olive oil
4 mild, thin fish fillets, such as snapper
(about 4 ounces each)
1/4 teaspoon paprika
1/8. teaspoon cayenne ,.
1/8 teaspoon salt
Preheat the oven to 35O°F.
Lightly spray an 11 x 7 x 2-inch
baking dish with vegetable oil
spray. Put the chicken in the bak
ing dish. Sprinkle with the cumin,
drizzle with the oil. and spoon the
picante sauce on top. Using the
back of a spoon, spread the sauce
evenly over the chicken. Bake for
25 minutes, or until the chicken is
no longer pink in the center.
Meanwhile, in a small saucepan,
prepare the rice according to the
package directions, omitting the salt
and margarine and adding the tur
meric. Stir in the salt.
INGREDIENTS
Vegetable oil spray
4 boneless, skinless chicken breast halves (about 4 ounces each),
all visible fat discarded
1/4 to 1/2 teaspixm ground cumin
2 teaspoons olive oil
1/4 cup mild picante sauce (lowest sodium available)
1 cup uncooked instant brown rice
1/4 teaspoon ground turmeric (optional)
1/4 teaspoon salt
2 tablespoons fat-free or light sour cream
2 tablespoons snipped fresh cilantro
To serve, spoon the rice onto
plates. Place the chicken beside
the rice. Spoon the sauce overall.
Top the chicken with the sour
cream and cilantro.
Nutrients per Serving
Calories
245
Total Fat
4.5 g
Saturated
0.5 g
Polyunsaturated
I.Og
Monounsaturated 2.5 g
Cholesterol
67 mg
Sixlium
296 mg
20g
Carbohydrates
Total Sugars
1 g
Dietary Fiber
1 g
Protein
29»
Dietary Exchanges
11/2 starch
3 very lean meat
NEW S E A S O N S
[M A R K E T
*
, w
Ik
Salsa!
S A L S A T A S T IN G
S a tu r d a y & S u n d a y • 1 1: 0 0 a m - 5 : 0 0 p m
Salsa isn’t just about tomatoes anymore. Break out of your old salsa
routine and add some
r
¿Viz? to entrées and hors d ’oeuvres. Visit us
this weekend and sample every variety of salsa we have on our shelves.
Dip into the Roasted Poblano or Black Bean & Corn Salsa. Spice it up
with the Habanero Lime, or sweeten your palate with Grilled Pineapple or
Mango Salsa.
Rather make your own? We'll be preparing some of our favorite salsa
and guacamole recipes, made from fresh ingredients selected from our
produce department. Sample as many as you like, find your favorites, and
take home the recipes. Spice them up or down as you please.
Wash down the fiesta with your favorite Latin lager. W e’ll offer tastes from
our selection of Mexican and South American brews so you can choose
which cerveza will go best with your fiesta.
EASY
&
ARBOR
FUN
TO
SHO P
• LOCALLY
OW NED
& O PERATED
L O D G E : N I n t e r s t a t e A v e & P o r t la n d B lv d P o r t la n d O R 9 7 2 1 7 5 0 3 .4 6 7 .4 7 7 7
C O N C O R D IA
N E 3 3 r d & K il lin g s w o r t h P o r t la n d O R 9 7 2 1 1 5 0 3 . 2 8 8 . 3 8 3 8
a n d fiv e o t h e r P o r t la n d a r e a lo c a t io n s . V is it u s o n lin e a t w w w . n e w s e a s o n s m a r k e t . c o m ,
.