Current weekly ad Commissary - Fort Irwin - Valid from 05/08 to 05/21 - Page nb 12

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tomatoes fruit vegetable onion olive oil beef cheese pasta sausage chicken noodles garlic oven salt pepper soup rice turkey cabbage egg bowl plate

MACROS | SERVING SIZE Protein 26g | Fat 26g | Carbs 31g % CALORIES OF MACROS | SERVING SIZE Calories 448 | Protein 26% | Fat 51% | Carbs 26% tr i 23 « PAGE 12 brad mn cs as pe, al Sy and ee NUTRIENTS | SERVING SIZE Fiber 5g | Sodium 1,490mg | Sat. Fat 8g INGREDIENTS (SERVES 4) 12-13 oz package of turkey Kielbasa, sliced 3-4 claves garlic tbsp. olive il 2 bay leaves (optional) large white onion 2 medium carrots, thinly sliced 2cups chopped cabbage 2-15-16 oz cans stewed tomatoes (no added salt) 4cups low sodium chicken or vegetable brath DIRECTIONS Yetsp, red pepper flakes 10-12 02 frozen spinach leaves, I cup egg noodles Pepper to taste (optional) he Dietary Guidelines greatly promotes a diet rich in nutrients by aiming to have at least half of the plate being fruit and/or vegetables, Frankly for most healthy Americans, there is no medical professional that would discourage eating more, especially vegetables, Unlike vegetables, though, the Dietary Guidelines does set maximum limit for some nutrients such as sodium. The body needs sodium, It key in conducting nerve impulses, contracting and relaxing muscles and promoting a proper balance of fluids and minerals. For most Americans, the actual amount of sodium needed is approximately 500-600 mg per day, For those that are participating in strenuous physical activity and/or perspiring sodium needs may be greater. Studies show that tao much sodium intake leads to an accumulation in the body which Ina large Dutch oven or pot, bring the olive oil to temperature over medium heat, add the — paysas the body to hold onto too much fluid and may contribute to high blood pressure white onions, kielbasa carrots, and cabbage and sauté until the onions became tender and the kielbasa is browned on each side, Add 1-2 tbsp. of the broth, scrap the bottom and turn heat up to medium high and cook until the carrots start to become tender, Add the garlic and cook for an additional minute, Add the tomatoes and broth and remaining spices and bring to a gentle boil. Add the noodles and spinach, turn heat to medium, cover and cook until the pasta is cooked (about 5-7 minutes). Serve 1/4 th of the soup ina large bowl alongside a piece of fresh melon, Nutrition Analysis based on the use of 12 02 of kielbasa and 10 oz. of frozen spinach, Optional ingredients are excluded from the analysis, This soup high in sodium based due to the smoked sausage, Care should be taken to watch choices the remaining of the day to keep intake below the recommended daily limit. TIPS To lower sodium level and increase protein, consider using lean ground beef or turkey. Just drain the fat in step one, $] 93 Freedom's Choice $q2 Hunt's Vegetable Stock 32 oz Non-GMO Petite Diced Tomatoes 14.5 oz DISCLAIMEF FA)LV® storcommissaries.com | cOMMISSARIES.COM which then in turn contributes to kidney disease, stroke and heart disease, To prevent this accumulation and poor health outcomes, the Dietary Guidelines for Americans recommends a daily limit of 2,300 mg, for most Americans (Your medical provider may recommend a lower level based on race, age, and/or medical condition.) Even with the daily limit set at four times greater than the average need, most Americans still exceed this, With many consuming nearly double the daily limit. Although the soup in this featured TOTB is high in sodium, it is not off limits, Nor or other high sodium food choices, The key is to watch the portion size, and then balance other foods consumed throughout the day with lower sadium choices, To work this soup in your day, build the rest this day's intake around low sodium foods such as fresh fruit, fresh meats, poultry, whole grains such as brown rice, quinoa, or oatmeal, For more recipes and nutrition education information visit COMMISSARIES.COM/HEALTHY-LIVING @@€og $358 Celentano Cheese Tortellini Frozen Pasta 19 oz Hardwood Smoked Turkey Sausage 13 oz 8 SPF NT FAO) CROONS!