Current weekly ad Commissary - Fort Irwin - Valid from 03/25 to 04/07 - Page nb 6

Products in this weekly ad

salmon vegetable tuna sugar mushrooms onion cheese pasta milk broccoli basket salt pepper cheddar meat wheat mustard sauce egg plate blanket shelf

oe | SERVING SIZE “Protein 44g | Fat 20g* | Carbs 58g % CALORIES OF MACROS | SERVING SIZE Calories 572 | Protein 31% | Fat 30% | Carbs 38% \ SE NUTRIENTS | SERVING SIZE Fiber 9g | Sodium 779mg | Sat. Fat 10g INGREDIENTS 1/21b. whole wheat pasta (bow, rotini or ‘2s. onion powder (optional) rigatoni) lisp. comstarch tbsp. unsalted butter 3/4 tsp dry mustard 10-16 oz frozen broccoli Bozshredded sharp cheddar cheese 2eggs Soztuna (rained) 6 az (2/3 cup) nonfat evaporated milk pepper to taste WAtsp. salt DIRECTIONS Cook the pasta according to package directions and drain, Begin micrawaving a10-16 oz. bag of frozen broccoli according to the package directions, Inpotused to cook the pasta, melt the butter over medium heat. Quickly whisk together the ‘eggs, nonfat evaporated milk, eqgs, spices and comstarch, Add to the pan, and heat through, The'sauce will begin to thicken after a minute or two, Add the pasta and coat, Add’8 oz, of shredded sharp cheddar cheese to the pasta; on low heat, continue to stir until the cheese melts and the pastais creamy (about 3 minutes), Remove the heat and add 5 oz. of tuna (drained) to the cheesy pasta. Gently mix. Serve each plate with th of the pasta and J th of the broccoli NOTES + Nutrition analysis based on the use of 16 azof razen broccoli and excludes optional ingredients. + Foralittle spice, add some hot sauce. ry adding drained mushrooms and canned or frazen green peas fortrulya one patmeal, if broccoliisn't your thing. + Therecipe includes eggs to add texture, butif this isnot pleasing, itwill work without the eggs. DIETITION TIP Look for the dietitian approved shelf tag while in the center aisle of your Commissary or on- ine to help build a nutritious basket. DISCLAIMER: Ne FORALL US. REGION FROM THOS @ COMMISSARIES.COM NUTRITION EDUCATION By now, we all know cooking more meals at home is.a key habit necessary for building ahealthy eating pattem. Yet, the thought of planning meals, being sure that the needed ingredients are on'hand, and executing regularly seems too daunting for many, Let's faceit: Many items in the grocery store can derail any healthy eating goal, so, truth be told, health experts genuinely do understand that's a bit more complicated than just cooking at hame, Italso matters what you put in your grocery basket! An easy way to get a health message out to the public and change the behavior of the masses is sometimes to make a blanket statement. This is why you may have heard, “Shop the perimeter of the store and avoid the center!” This is because most of the highly nutrient-dense and “good for you foods’ like fresh produce, eggs;lean meat, and dairy are located on the perimeter. At the same time, the center ofthe store houses the large majority af empty calorie, poor nutrition items. Although this guidance was well-intentioned, for the general person/family, avoiding the center of the store and cooking meals at home isn't practical, We all have lives! More importantly, the center of the store also has many nutritionally dense, high performance “dietitian-approved’ foods like legumes, canned fruits and vegetables with no added salt or sugar, whole grain products, nonfat evaporated milk, heart-healthy nuts and oils, canned fish like tuna and salmon, canned broths, etc. Their value should not be missed or excluded "fromthe diet. Ideally, a good “balance” related to the workload of meal preparation, cast, and nutrition is to use a combination of perimeter store items with good nutrition quality foods » from the center of the store, One way to do thisis to be sure your pantry has these ‘center’ of the store “healthy” foods and frozen vegetables at the ready, Knowing that you can quickly make a healthy meal, even when you are tired, and nothing has gone as planned for the day, will empower you to cook more meals at hame—even on the days you don't want to, This meal features essential pantry staples, and healthy foods to make a quick comfort dish that will make adults remember their childhood and make kids smile,