Current weekly ad Commissary - Fort Irwin - Valid from 02/05 to 02/18 - Page nb 4

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salmon burger vegetable tuna coconut burgers seafood top salad cheese juice milk garlic crackers wheat orange sauce egg bowl plate mandarin

MACROS | SERVING SIZE Protein 489| Fat 37g* | Carbs 21g INGREDIENTS (SERVES 4) 1 02. canned salmon tbsp. of olive or coconut oil 1 tbsp. dried basil 16-20 oz. bag of fresh baby spinach Yatsp garlic powder 14.5 oz. can mandarin oranges Teg % cup balsamic vinaigrette dressing -8-10 whole wheat crackers (crumbled) | tbsp. milk (if necessary) DIRECTIONS 1.Drain and discard the liquid from the canned salmon and then pour the drained salmon into amixing bowl, 2. Separate the salmon down the center and remove and discard the large bone. Add the dried basil, garlic powder, egg, and the whole wheat crackers (crumbled) to the salmon and then mixwell. (Ifthe mixture is too crumbly, then add milk, one tablespoon ata time; orif tis too wet, then add a couple more crumbled crackers). 3, Divide the mixture into four equal portions and then form into “burger patties.” Ye cup walnut pieces 4, Heat a non-stick skillet coated with 1 tbsp. of olive or coconut oil over medium heat. Once the oil is heated, add the salmon burgers. 5, When the bottom of the burgers begin to brown a bit, (about 3-4 minutes), flip them over, Cover, and let the other side cook for an additional 3-4 minutes, 6, While the burgers are cooking, prepare the salad by mixing the spinach leaves with a the drained mandarin oranges, balsamic vinaigrette dressing, and the walnut pieces. 7.Top each burger with a slice of your favorite cheese and serve on a whole wheat bun, 8. Divide the salad into 4 equal portions and then serve one portion of salad and a salmon burger on each plate, NOTE + Use Salmon to top your salads, % CALORIES OF MACROS | SERVING SIZE Calories 593 | Protein 31% | Fat 55% | Carbs 14% NUTRIENTS | SERVING SIZE Fiber 5g | Sodium 899mg | Sat. Fat 9g omega-3 fats per day, Research shows that omega-3 fats are beneficial to overall health, but most Americans are not consuming near enough. Eating foods high in omega-3 fats may reduce the risk for some cancer. These fatty acids are also good for the heart because they decrease triglycerides, slow/prevent the build-up of plaque in the arteries and may assist with managing blood pressure, Fish and shellfish, eggs and dairy products, flax and chia seeds, walnuts, and spinach and Brussel sprouts are examples of some foods that provide omega 3-fats. T he World Health Organization recommends adults consume at least 250-500 mg, of The American Heart Association recommends eating two servings of fish/ shellfish per week, Fatty fish like salmon, mackerel, herring, lake trout, sardines and tuna and shellfish are great sources. A serving size of fish is about 3-4 oz. cooked, or about % of a cup, flaked (canned), Another great benefit of seafood, is most are a great source of protein and there are numerous low-fat choices. Just like with fruits and vegetables, itis perfectly acceptable to meet recommendations for seafood/omega 3s by using a combination of fresh, frozen and canned. Choosing those that are notin sauces, seasoned and/or breaded are the best choices as a means to limit empty calories and added sodium. To gain the greatest health benefits from fish and shellfish, while limiting the risk of exceeding the safe levels for mercury exposure, it is important to vary your choices and select mostly seafood that has lower levels of mercury. This is particularly important for pregnant and breastfeeding women, children, older adults and persons with weakened immune systems, The United Sates Food and Drug Administration has issued guidance to assist with safely choosing, preparing and storing seafood. This meal uses canned salmon to quickly prepare a tasty, heart healthy “burger” topped with cheese, and served on a whole wheat bun. To keep the meal heart healthy and nutritious, the rest of the plate is filled with a fresh spinach, walnut, and mandarin salad, DIETITIAN TIP Frozen seafood that is not in sauce or breaded is a quick, easy high-protein choice to broil, bake, or grill. Use a variety of herbs and spices with a just a squeeze of lemon juice just before serving, DISCLAIMER: EFFECTIVE FOR ALL U.S, STORES INCLUDING ALASKA, HAWAII AND PUERTO RICO. PRICES, SPECIFICATIONS, AND AVAILABILITY OF PRODUCTS 00e0 @YOURCOMMISSARY | COMMISSARIES.COM ARESUBIECTTOCHANGE, PICTURES AREFOR ILLUSTRATION ONLY AND PRODUCTS INCLUDED MAY BE DIFFERENT FROM THOSE PICTURED. THE APPEARANCE OF DEFENSE COMMISSARY AGENCY, GRAPHICS, PRODUCTS AND OTHER VISUAL INFORMATION DOES NOT IMPLY OR CONSTITUTE ENDORSEMENT,