Healthy and simple meals

Published 11:10 am Wednesday, January 14, 2009

By Staff
For The Advance
When it comes to recipes, the words healthy and simple don’t always seem to go together. But preparing a nutritious meal doesn’t have to be hard. The
first step is to pick a lean protein.
Dieticians and nutritionists recommend getting lean protein from natural, lean sources such as skin -less poultry, fish, beef or pork loins and beans. Protein is essential to keep the body fueled.
Lean chicken breasts are an excellent source of protein, and their versatility lets them match up with just about any side dish.
Tuna, and seafood in general, are also good protein sources, and they have the added benefits of omega-3 fatty acids. Research shows that omega-3s can improve heart health and reduce the risk of some kinds of cancers. In fact, the American Heart Association recommends eating fish at least two times a week as part of a healthy diet.
To make healthy cooking easier, don’t be shy about using products that do part of the work for you. Using fully cooked and seasoned chicken breasts or ready to serve tuna medleys, such as those made by Bumble Bee, means that the family gets a healthy and delicious meal in no time. They can be paired with your favorite simple sides, or turned into tasty wraps, salads and skillets for something the whole family will enjoy.
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Garden Vegetable Medley Skillet
Preparation Time: 25 to 30 minutes
Serves 4
2 5-ounce cans of Bumble Bee Sensations Sundried Tomato &Basil Tuna Medley, do not drain
1/4 cup olive oil
2 cups diced red potatoes
1 cup onion, sliced julienne strips (approximately 1 medium onion)
2 cups fresh green beans, trimmed
1 cup red bell pepper, julienne strips (approximately 1/2 pepper)
1 1/2 cups sliced yellow squash (approximately 2 squash)
4 cups sliced zucchini (approximately 2 zucchini)
1 teaspoon granulated garlic
Dash of salt (to taste)
1 teaspoon rosemary, fresh, chopped
Sprig of fresh rosemary as garnish
In skillet, heat oil over medium high heat. Add potatoes, onion and green beans. Saut/ for 5 minutes, turning frequently.
Add remaining vegetables, garlic, salt and rosemary.
Add tuna, including the flavored juices. Cook mixture, stirring gently until vegetables are tender, approximately 8 to 10 minutes.
Serve from skillet and garnish plates with sprig of rosemary. Serve with French rolls or garlic bread if desired.
Note: Frozen vegetables may be substituted for ease of preparation and seasonal availability.
Nutrition Information: For one serving (433 g) Calories 340 (160 from Fat), Fat 18 g (Saturated 2.5 g), Cholesterol 20 mg, Sodium 350 mg, Total Carbohydrates 31 g, Fiber 7 g, Sugars 9 g, Protein 18 g
Pit-Za Bella Salada
Preparation Time: 15 to 20 minutes
Serves 4
2 cups dry three-cheese tortellini
4 4-ounce pouches Bumble Bee Prime
Fillet Garlic &Herb Chicken
Breasts, do not drain
3/4 cup balsamic vinegar
1/2 cup olive oil
1/2 teaspoon cracked black pepper
Dash of salt
1/2 cup diced red bell pepper
4 6-inch pita flatbreads
1 teaspoon olive oil
4 teaspoons dry grated Parmesan cheese
8 cups spring salad mix, (5 to 7-ounce
4 tablespoons fresh shredded Parmesan
Prepare tortellini according to package directions. Set aside.
Place chicken breasts, with juices, in sauce pan to heat over medium high burner. Add balsamic vinegar, olive oil, pepper, salt and red
bell pepper. Heat chicken breasts approximately 3 to 4 minutes.
Lightly coat surface of pita bread with olive oil and sprinkle both sides with dry grated Parmesan. In skillet over medium high heat,
grill pita until edges are toasted and crisp, approximately 2 minutes.
Remove from pan, place on plate, and set aside to use for crust.
Top each crust with spring salad mix. Divide cooked tortellini to place in center and top with heated chicken breast. Pour warm vinaigrette mixture over top of chicken breast, pasta and salad. Sprinkle with fresh shredded Parmesan.
Nutrition Information: For one serving (426 g) Calories 800 (360 from Fat), Fat 40 g (Saturated 8 g), Cholesterol 110 mg, Sodium 1340 mg, Total Carbohydrates 70 g, Fiber 7 g, Sugars 11 g, Protein 41 g
Thai Wrap &Roll
Preparation Time: 15 to 20 minutes
Serves 4
2 5-ounce cans Bumble Bee Sensations
Spicy Thai Tuna Medley, do not drain
4 10-inch spinach herb flour tortilla
Dressing for Coleslaw
2 tablespoons rice vinegar
1 tablespoon soy sauce
1 tablespoon honey
2 teaspoons sesame oil
2 teaspoons chunky peanut butter
Asian-Style Coleslaw
6 cups cabbage, shredded, approximately
1/2 head*
2 cups purple cabbage, shredded,
approximately 1/4 head*
1 cup or 4 green onions, sliced crosswise
1 cup fresh cilantro, coarsely chopped,
approximately 1 small bunch
2 teaspoons sesame seeds
1 cup chow mein noodles
In small cup, combine rice vinegar, soy sauce, honey, sesame oil and peanut butter. Mix well and set aside.
In large bowl, place cabbage, green onion, cilantro, sesame seeds, chow mein noodles and dressing. Toss to combine.
Heat tortilla 10 seconds in microwave to make it pliable.
Divide coleslaw mixture and tuna portions to fill four tortilla wraps.
Place coleslaw mixture in center of tortilla and top with tuna, making a row down center of tortilla. Fold burrito style one at a time.
Cut in half diagonally. Serve with fresh fruit.
*Note: Pre-packaged shredded cabbage may be substituted for ease of preparation.
Nutrition Information: For one serving (355 g) Calories 530 (180 from Fat), Fat 20 g (Saturated 3.5 g), Cholesterol 30 mg, Sodium 1180 mg, Total Carbohydrates 67 g, Fiber 8 g, Sugars 19 g, Protein 23 g

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