January 3, 2007
Page A5
To make life easier for meal preparations, the ‘Food Section’ will
present an assortment of hearty, healthy and user-friendly winter and
holiday recipes. For recipe requests or suggestions contact:
SharonS(s’portlandobserver.com Subject. Food Section
F ood
Apple and Onion Beef Pot Roast
"Rely on your slow cooker
to help prepare this moist
pot roast. I thicken the
juice to make the delicious
apple gravy to pour over
the beef slices and onions. ”
DIRECTIONS
1. In a large non-stick skillet coated
with nonstick cooking spray, brown
roast on all sides. Transfer to slow
cooker. Add w ater to the skillet,
stirring to loosen any browned hits:
pour over roast. Sprinkle with sea
soned salt, soy sauce, W orcester-
Ingredients for life..
shire sauce, and garlic pow der. Top
with apple and onion. C over and
cook on low for 5 - 6 hours or until
meat is tender.
2. Rem ove roast and onion; let
stand for 15 minutes, before slicing.
Strain cooking liquid into a sauce
pan, discarding apple. Bring liquid
to a boil; cook until reduced to 2
cups, about 15 m inutes. In small
bowl, com bine cornstarch and cold
water til smooth; Slow lu add brown
ing sauce w hile stirring into co o k
ing liquid. Bring to a boil: stirring
for 2 m inutes or until thickened.
Serve over beef and onions.
SAFEWAY 0
Prep Time: 30 min.
C ook l ime: 5 hours
Yield: 8 servings
■199
1
/ serving (3 oz. cooked beef with 3 Tbs. gravy) = 173 calories, 6 g. fat
<2 g. saturated fat), 69 mg cholesterol, 4 g. carbohydrates.
Rancher’s
Reserve Angus
Beef Bottom
Round Roast
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
lb
CLUB PRICE
1 (3 pound) boneless beef sirloin tip roast, cut in half
1 -cup w ater
1- tsp. seasoned salt
Vi tsp. reduced sodium soy sauce
‘/ j tsp. W orcestershiie sauce
'4 tsp. garlic pow der
1 - large tart apple, quartered
I - large onion, sliced
2- Tbs. cornstarch
2- Tbs. cold w ater
1/8 tsp. browning sauce
Boneless.
SAVE up to $2.50 lb.
9"
W
ea
CLUB PRICE
Butcher’s Cut
Hickory Smoked
Thick Sliced Bacon
Sold in a 7 5-lb package.
SAVE up to $10.00 ea
Resolution Game Plan:
69.9
10 Steps to Turbo-Charge Your
Diet & Boost Your Metabolism
CLUB PRICE
Wild Alaskan
Sockeye Salmon
Fillets
1. S lp g r e e n te a (3 )th r e e tim e sa d a y . G reen tea contains the plant
chem ical catechin polyphenols and caffeine, both o f w hich increase
metabolism.
Frozen/t h aw ed.
SAVE up to $3 00 lb.
2. Use interval training to rev up your workout. Throw your regular
w orkout routine a curve ball. W orkout the sam e am ount o f tim e, ju st
switch up the intensity o f the routine with interval training. Exam ple:
For every 5 m inutes into your w alk, jo g for one minute. Every 5
m inutes into your bike ride, shift into a higher g ear and pedal hard
for a minute.
Winter Weather
BUY ONE, GIT ONE
3. Fidget. People w h o d ru m th eirfin g erso rb o u n ce th eirk n e esb u m
at least 500 calories a day! T hat adds up to losing a pound a week.
FREE
CLUB PRICE
Fresh Express
Salad Blends
Sweet Bing
Cherries
5 to 1 2 -0 2
Fresh fro m Chile.
package
S e le c te d v a rie tie s
SAVE up to $3 51 lb.
S A V E u p to $ 3 . 2 9 o n 2
4. Keep a sm all squeeze hall with you and w ork out your hands
frequently during the day. It’s one o f the few exercises you can do
anyw here.
5. D on't starve yourself. C utting too m any calories can backfire
in m ore w ays than one. Try to subsist on m orsels and your m etabo
lism will slow to a crawl.
6. Put five rubber bands around your wrist every morning. T hat’s
how many 16-ounce bottles o f w ater you should drink during the day
to rev your m etabolism , helping to bum more calories. Your m eta
bolic rate increases to heat up the w ater intake, so be sure to drink
icy water.
7. Exercise outside. M aybe it’s the fresh air. m aybe it’s the sun
shine, but som ething about exercising in the open air m akes you walk
or run faster than doing the sam e exercise in the gym.
8. Turn up the heat with hot peppers. Studies have shown that very
spicy foods can tem porarily increase your m etabolism .
9. Eat five sm all m eals throughout the day instead o f three large
m eals. By eating every few hours, you keep your m etabolism fired
up and ensure it d o esn 't slow dow n betw een meals. A “ m eal” can
be as sm all as a cup o f soup, a glass o f juice or a piece o f fruit.
10. Sipa couple o f cups o f coffee throughout theday. Studies find that
the caffeine in coffee increases the rate a, w hich your body bum s
calories. N ote: caloric-packed F rappaccino's are unacceptable as a
caffeine substitute. Sorry.
Hush
Hush
Café
Fine M editerranean Cuisine • The Best Shaw arm a
The Best Falafel in Town • The Best H um m us
Phone:
503-274-1888
433 SW 4th Ave, Portland, OR 97204
M on-Fri l()am -9pm
Saturday Late I2pm -3am
■ itwttklLF
I
Fax: 503-274-2888
Shop at Home. We Deliver..
s a fe w a y .c o m
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Ï
Al l. LIMITS ARE PER HOUSEHOLD, PER DAY.
We do Catering
1
3
Item« it prues in this ad are available at your local Safeway store« No «ale« to dealer«, restaurants or institution« Sale» in retail quantities only. Quantities of some item« may be limited and subfeo to availability Not responsible for typograph
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item purchased, ihe regular price applies Manufacturers' t oupons may be used on purchased item» only - not on free items. C2OO7 Safewav Stores, Inc.
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