Document 83508

Recipes
Shrimp Pasta
with Spicy Tomato Sauce
Build a Better Plate
Makes 6 (1 cup) servings
Prep Time: 10 minutes
Cook Time: 16 minutes
Ingredients
• 1 lb. boneless, skinless chicken breast halves,
cut into ¾ inch cubes
• 1 package McCormick® Chili Seasoning Mix
• 1 can (14 ½ oz.) diced tomatoes, undrained
• 1 can (15-16 oz.) kidney, white or pinto beans, undrained
• 1 can (11 oz.) Mexican-style corn or whole kernel corn,
drained
• ½ cup water
• 1 ½ cups broken tortilla chips (bite-size pieces)
• Shredded Cheddar cheese, sour cream and chopped
cilantro (optional)
Directions
1. Heat lightly oiled large nonstick skillet on medium-high
heat. Add chicken; cook and stir 5 minutes or until lightly
browned.
2. Stir in Seasoning Mix, tomatoes, beans, corn, water and
tortilla chips. Bring to boil. Reduce heat to low; cover
and simmer 10 minutes, stirring occasionally.
3. Serve with shredded cheese, sour cream and chopped
cilantro, if desired.
NUTRITION INFORMATION per Serving
Calories: 240
Fat: 4 g
thrive! tip!
Carbohydrates: 30 g
If a thinner ch
ili
Fiber: 7 g
consistency is
desired,
Cholesterol: 34 mg
stir in an addi
tional
Sodium: 800 mg
½ cup water.
Protein: 21 g
Recipe inspired by mccormick.com
Take One
Makes 6 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
INGREDIENTS
• 1 can (14 ½ oz.) diced tomatoes, no salt added,
undrained
• 1 can (6 oz.) tomato paste, no salt added
• 1 cup water
• 2 tsp sugar
• 1 tsp McCormick® Basil Leaves
• 1 tsp McCormick® Garlic Powder
• 1 tsp McCormick® Oregano Leaves
• ½ tsp salt
• ¼ tsp McCormick® Red Pepper, Crushed
• 12 oz. whole grain pasta, such as linguine or spaghetti
• 1 lb. medium shrimp, peeled and deveined
Tortilla Chicken Chili
FREE
DIRECTIONS
1. Mix tomatoes, tomato paste, water, sugar, basil,
garlic powder, oregano, salt and red pepper in large
saucepan. Bring to boil on medium-high heat.
Reduce heat to low; simmer, uncovered, 20 minutes,
stirring occasionally.
2. Meanwhile, cook pasta as directed on package,
adding shrimp during last 3 minutes of cooking. Drain.
Return pasta and shrimp to saucepot.
3. Pour tomato sauce over shrimp and pasta. Toss
gently to coat well. Serve immediately with shredded
Parmesan cheese, if desired.
NUTRITION INFORMATION per Serving
Calories: 300
Fat: 2 g
SATURATED FAT: 0 g
Carbohydrates: 51 g
Fiber: 9 g
Cholesterol: 95 mg
Sodium: 465 mg
Protein: 19 g
Recipe inspired by mccormick.com
Monica Amburn, RD, LD
BI-LO Corporate
Registered Dietitian
January 2012
Eat More and Lose Weight
If your resolution is to lose weight this year, don’t jump on the latest diet-craze bandwagon. Instead,
focus on eating MORE! More fruits & vegetables, more whole grains, more snacks, and more caloriefree beverages. By turning your attention to all of the foods you CAN have, you’ll see that there are
lots of delicious foods to choose from that won’t leave you feeling deprived!
MORE Fruits & Vegetables
Fruits and vegetables are great for weight loss because they are rich in fiber and contain a high percentage of
water, which creates a sense of larger volume in your stomach and helps you feel full. Non-starchy vegetables
such as broccoli, spinach, peppers and mushrooms are also extremely low in calories. By being conscious of
how you prepare fruits and vegetables at meals and snacks, you can fill up quickly on very few calories!
MORE Whole Grains
Eat more whole grains in place of processed or fried carbohydrate-rich foods to save calories and stay full
throughout the day. Whole grain foods tend to have a lower glycemic index than their refined counterparts,
which means better control of blood sugar levels between meals, and less temptation to reach for sugary
snacks.
MORE Snacks
Smart snacks help you maintain normal blood sugar levels, which keeps your energy
high and hunger cravings at bay. Snacks are also great opportunities to sneak in
more fruits and vegetables! To make smart snack decisions, look for foods at BILO that are tagged “Sensible Carbs” on the price tag, and pair with a protein-rich
food. Here are some examples:
• One handful of whole grain crackers and a reduced fat mozzarella string cheese
• One small apple with two tablespoons of peanut butter
• One container (6 oz) plain Greek yogurt with 1 cup of fresh or frozen berries
MORE Low-calorie Beverages
For weight loss, it is crucial to eliminate hidden calories, and fluids
are one of the worst culprits! By focusing on more water, more
unsweetened teas, and less soda and other sugary
drinks, you’ll easily eliminate hundreds of calories
daily! Being properly hydrated also ensures your
metabolism is working at top speed, so drink up to
slim down.
Good, Better, & Best…Pasta Dinners
When it comes to cooking at home, there are lots of ways to modify your favorite foods to make them just a
little bit healthier. And it is okay to take baby steps when modifying recipes. Here we give you a step-by-step
way to lighten up one of your favorite family meals, the all American pasta dinner.
BETTER Spaghetti Dinner
BASIC Spaghetti Dinner
Key ingredients:
• ¾ pound of 85%
Lean Ground Beef
• 1 16-ounce jar of
basic spaghetti sauce
• 1 pound dry spaghetti pasta
• 1 cup cheddar cheese
This is an example of the typical American
spaghetti dinner. While it is a comfort food
that warms the soul, it also packs over 600
calories, and almost half of its total fat content
comes from saturated fat. And with 70 grams of
carbohydrates, there are only 3.5 grams of fiber.
Some small changes can help lighten this caloric
load. See the “good” choice!
GOOD Spaghetti Dinner
Key Ingredients:
• ¾ pound 90% lean ground beef
• 1 pound dry whole wheat
spaghetti pasta
• 1 16-ounce jar of
basic spaghetti sauce
• ½ cup reduced fat
parmesan cheese, grated
To lighten the original spaghetti, we switched
from 85% to 90% lean ground beef, and used
100% whole wheat pasta in place of regular
white pasta. We also ditched the cheddar
cheese, using instead reduced fat parmesan.
Because of its strong flavor, you don’t need as
much, so you can get away with using half of
the usual cup. By making these small changes,
we saved 100 calories per serving, cut total
fat by 7 grams and doubled the fiber content!
Want to get a little more adventurous while still
lightening the recipe? Move on to the “better”
spaghetti!
Key ingredients:
• ¾ pound 99% lean ground turkey breast
• 1 cup fresh mushrooms, diced
• 1 16-ounce jar
basic spaghetti sauce
• ¾ pound dry whole wheat
spaghetti pasta
• ½ cup reduced fat parmesan cheese, grated
In this recipe, we used 99% lean ground turkey in
place of 90% lean beef. And to keep more of the
meaty flavor, we tossed in a cup of diced mushrooms
(portobello works great) when browning the turkey.
We also kept the whole wheat pasta, but slightly decreased the portion size to allow for 1 cup of cooked
pasta per serving, which is more in line with MyPlate
portion recommendations. By doing this, we saved
130 calories per serving, dramatically reduced total fat and saturated fat (down to 2g!), and reduced
overall carbohydrates while keeping 6g of fiber. Not
only does it taste great, but this is a healthy meal
worthy of regular rotation in your kitchen! But if you
are ready for a really bold step, move on to our BEST
pasta dinner recommendation.
BEST Spaghetti Dinner –
Shrimp Pasta with Spicy Tomato Sauce
Key Ingredients (full recipe on back cover):
• 1 pound medium shrimp,
peeled, deveined
• ¾ pound dry whole grain linguine pasta
• 1 6-ounce can tomato paste, no salt added
• 1 14.5-ounce can diced tomatoes,
no salt added
• McCormick spices & herbs
For this recipe, we used shrimp in place of turkey, and
made our own sauce instead of relying on canned.
With lots of flavor from spices and herbs, you won’t
even miss the cheese (but you can sprinkle some
parmesan if you wish). This recipe brings us down
to 300 calories per serving, with only 2g of fat and
0g saturated fat. Carbohydrates remain in line with
our “better” choice, but we were able to increase
the overall fiber to 9g! This is a filling, lean meal
that is packed with flavor and is very easy to make.
Check out the back cover for the full recipe, and give
it a shot!
Ask Monica
Question:
I want to lose weight, but I’m confused as to what is
most important to watch when I read food labels. Should
I watch my overall calories, or focus on limiting carbs?
What is best for weight loss?
Monica’s Full Circle™ Favorite
Product Pick of the Month:
Full Circle Organic
Frozen Berries
™
Answer:
Great question! This is a question that stumps many of us
because we are bombarded daily with countless sound bites
of diet tips. But at the end of the day, calories count, so it
helps to have an idea of how many calories you need to fuel
your body while still allowing for safe and steady weight loss.
Here are my steps for plotting out your own personal weight
loss plan:
1. Estimate how many calories you need to sustain your
weight.
There are several calorie calculators available for free online,
from websites such as www.sparkpeople.com and www.fitbie.
msn.com. Enter your height, weight, age and activity level
into the calculator to find out how many calories you need to
maintain your current weight. Save that number.
2. For weight loss of one pound per week, subtract 500
calories from your daily caloric needs.
This gives you the number of calories you should target in
order to obtain a weight loss of about one pound per week.
For example, if your first caloric goal resulted in ~2100
calories, subtract 500, which results in ~1600 calories daily.
This is how many calories you should try to eat daily to help
you lose weight.
3. Don’t eliminate food groups when trying to lose
weight.
When cutting down calories, make sure you continue to
follow the MyPlate model of eating. If you make ½ your plate
fruits & vegetables, ¼ plate lean protein, ¼ plate whole
grains, and include 3 servings of low-fat dairy daily, you will
be on track to a healthy weight loss diet. To trim calories,
limit excess fats and oils, and limit sugars and sweetened
beverages. Don’t forget that alcohol calories also count, so
limit alcoholic consumption as much as possible to help you
achieve your goal weight.
Best of luck in your health goals this year! Happy New Year!
Do you have a health or
nutrition question? Email
Monica at [email protected]
for an answer. Your question
may be featured in the next
newsletter!
You can also follow
Monica on Twitter (@
MonicaAmburnRD) and
facebook (facebook.com/
bilosdietitian). More thrive!
articles are available at
bi-lo.com/thrive too!
Anytime you open my freezer door, you are sure to
find lots of Full Circle frozen blueberries, strawberries and raspberries! I love to keep them on hand
so that I can have a berry smoothie anytime I want.
They are also great thawed out and added to spinach salads with balsamic vinaigrette for a fast suppertime side salad. And because they are frozen,
you don’t have to worry about them going bad before you can eat them all.
BONUSCARD® COUPON
50 OFF
¢
FULL CIRCLE™ ORGANIC
FROZEN BERRIES
10 oz • Any Variety
No cash back. Redeemable at your local
BI-LO store. Limit one per customer per visit.
Valid only on product indicated. Coupon may
not be duplicated or photocopied. Any other
use constitutes fraud.
Good thru 2/15/12
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