Newspaper Archive of
Feather River Bulletin
Quincy, California
April 7, 2010     Feather River Bulletin
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April 7, 2010

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Bulletin, Record, Progressive, Reporter ..................... Wednesday, April 7, 2010 13B J FAMILY FEATURES probably heard the "You are wha! you eat." If this is true. you should eat healthy, right? In reality., most people struggle with their taste buds and their conscience on doing what's right. Most people know they should eat healthy. However. too many believe that healthy tbod can't taste great and be filling. These are common miscon- ceptions that lead to poor food decisions. It is absolutely possible to serve whole- some dishes that have great taste and are filling, too. It all starts with choos- ing lbods with the right ingredients. When grocery shopping: 1. Read the ingredients list firsc If an ingredient is at the top of the list, there is relatively more of it. Steer clear of artificial additives, because they're typically unhealthy. For example, High Fructose Corn Syrup (HFCS), Monosodium Glutamate (MSG), Autolyzed Yeast Extract (AYE), and Butylated Hydroxy- toluene (BHT) are all ingredients you want to avoid. 2. Review the nutrition facts and note the Daily Value (DV) percentage per serving listed next to each nutrient. Daily Values are file recommended amount of nutrients a person should get every, day. Limit foods that are high in fat, saturated fat, cholesterol and sodium by looking for a lower percent of DV. Instead, choose foods. with a higher percent of DV tbr fiber, vitamins and minerals, 3. Visit the frozen tbod section. Some frozen foods have been frozen at the peak of freshness to protect their nutritional benefits, which means they deliver j ust as much nutritional value as -- or more than -- fresh products. When planning a weekly menu, use recipes that make the most of whole- some ingredients. These no-fuss recipes start with Contessa Frozen Convenience Meals, letting you serve up fabulous meals that. don't compromise on taste. Serve them as-is, or get creative. Each ready meal can be used as a starting point tbr a whole new recipe with just a few changes or additional ingredients. For more recipes and a complimentary booklet loaded with tips to make you ingredient-savvy, along with a special guide on how to read a Nutrition Facts label, visit and request Volume 1 of"Better Ingredients. Better You." Shrimp Stir-Fry Wrap 4 to 6 servings 2 cups rice, 1~ ~/tekage Contessa Shrimp Stir-l~y 4 large tortillas 1 cup mild salsa 2 cups Monterey Jack and American cheese, shredded Prepare rice per instructions on package. Prepare stir-fly per instructions on package. Heat tortillas. Lay tortillas flat. spoon in 2 tablespoons rice, I tablespoon salsa and 1 cup stir-fry. Sprinkle generously with cheese, then wrap. Serve with salsa. .. :::::::::::::::::::::: .... ~@~ Classic Greek Sandwich 6 serving, 1 package Contessa Beef Stir-F ' 1/2 cup plain yogurt 3 teaspoons lemon juice 1/4 red onion, sliced I/2 cucumber, sliced 3/4 cup feta cheese 6 pita bread pockets 2 tomatoes, sliced ........... ~ 1 teaspoon dill, chopped Salt . ::" ................................................................................................................................................................... ...... Pepper ';l" ii :I" t' ~!!iii ~~ Prepareon package,Stir-flYomittingper instructiOnSsauce. Set ! ~nrr~W;k, wlpe the inner surface with vegetable oil to ::~;; i)i;ii!i'iii~i iiii~!l! aside. In a small bowl, whisk yogurt time, and small and lemon juice. Add salt and pepper to taste. In a separate bowl. combine red onions, cucumber and feta cheese. Season with black pepper and stir. Spread yogurt mixture inside pita bread. Add stir-fry and top with sliced tomatoes. Place desired amount of onion/cucumber mixture over tomatoes. Top with additional yogurt mixture. Chinese Chicken Salad 5 to 6 servings 1 package Contessa Chicken Stir-Fry 1 head Napa cabbage, thinly sliced 1/2 cup toasted almonds, sliced 3 tablespoons sesame seeds 6 scallions, sliced 1/2 cup rice wine vinegar 4 tablespoons sesame oil 2 tablespoons sugar Salt Pepper Prepare stir-thy per instructions on package, omitting sauce. Place in a bowl and refiigerate 30 min- utes, or until cold. Set sauce packet aside. In a large bowl combine cabbage, ahnonds, sesame seeds and scallions. Place rice wine vinegar, sesame oil, sugar, sauce from packet and salt and pepper, to taste, into a blende : Blend for 15 seconds. Add chilled chicken stir-fry to cabbage and mix in desired amount of dressing. Serve immediately with crispy noodles. Classic Greek Sandwich in diameter. Small woks simply boil food. If your wok is small, cook smaller portions . " Chinese Chicken Salad i, /