Fried Yellow Lake Perch w/ Potato Pancakes and Sliced Carrots

October 23, 2013 at 5:24 PM | Posted in carrots, fish, potatoes | Leave a comment
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Today’s Menu: Fried Yellow Lake Perch w/ Potato Pancakes and Sliced Carrots

 

 

Fried Yellow Lake Perch Pot Pancakes 006
Lot of rain early and then a cold and windy day, only a high of about 41 today. Ran some errands and filled the car up with gas before it went back up. I had some Yellow Lake Perch in the freezer, had purchased it from Meijer a couple of weeks ago. Laid in the fridge overnight to thaw. For dinner tonight, Fried Yellow Lake Perch w/ Potato Pancakes and Sliced Carrots.

 

 

I like using Lake Perch, fries up a beautiful golden brown and like most fresh water fish has a fantastic taste. After thawing I rinsed the fillets in water and patted dry. I then seasoned them with Sea Salt and rolled the fillets in Zatarain’s Crispy Southern Fish Fri. Pan fried them in Canola Oil, 3 minutes per side. They came out with a golden brown crust and delicious! My Mom says I get my love of Fish from my Great Grandfather. Mom said they always knew he was coming to visit because my Grandmother would always fry up a big batch of Fish and a cast iron skillet of Cornbread, and doesn’t get any better than that!

 

 

Fried Yellow Lake Perch Pot Pancakes 002
For a side dish I made some Potato Pancakes. I used Manischewitz Potato Pancake Mix, my favorite (Never made a cake I didn’t like!). Just add 2 Egg Beater’s (1/2 Cup), 2 1/4 Cups Water, to the mix stir and fry! Easy and makes one good Potato Pancake and their only 80 calories and 18 carbs per serving (3 Potato Pancakes). I also heated up a single serving can of Kroger Brand Sliced Carrots. For dessert tonight a Healthy Choice Chocolate Swirl Frozen Yogurt.

 

 

 

 

 

 

Crispy Southern Fish FriZatarain's Crispy Southern
The secret of authentic Southern style fried fish is the crispy combination of cornmeal, corn flour, spices and lemon juice captured in this special Zatarain’s Frying Mix.
Ingredients:
ENRICHED YELLOW CORN FLOUR (CORN MEAL, IRON, NIACIN, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), SALT, SPICES (INCLUDING RED PEPPER) , CITRIC ACID, MONOSODIUM GLUTAMATE (FLAVOR ENHANCER), GARLIC, CORN MALTODEXTRIN, ONION, LEMON PUREE. AND LEMON JUICE.
Nutrition Facts

Serving Size: 2 Tbsp Mix (17g)

Servings Per Container: about 20
Amount Per Serving % Daily Value
Calories: 60
Calories from Fat: 0
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 630mg 26%
Total Carb: 12g 4%
Dietary Fiber: 0 0%
Sugar: 0g
Protein: 1g
Vitamin A: 2%
Vitamin C: 0%
Calcium: 0%
Iron: 0%
http://www.zatarains.com/Products/Breadings-and-Fry-Mixes/Crispy-Southern-Fish-Fri.aspx

 

 
Manischewitz Potato Pancake MixMANISCHEWITZ Potato Pancake Mix

Ingredients
Potatoes ( Contains Sulfites to Maintain Whiteness), Potato Starch, Salt, Onion, Vegetable Shortening (Partially Hydrogenated Cottonseed Oil).

Directions
Makes 18-24 pancakes. You Will Need: Medium bowl, 2 eggs, 2 1/4 cups cold water, vegetable oil, large skillet. 1. Mix: In a medium bowl, beat two eggs with a fork until blended. Add 2 1/4 cups cold water and mix well. Stir in the contents of this package. Allow batter to thicken for 3 to 4 minutes. Stir. 2. Fry: Drop tablespoons of batter into 1/8 inch hot vegetable oil in a large skillet and brown on both sides.

Nutrition Facts

Serving size: 3 cakes
Amount Per Serving
Calories 80
Calories from Fat 10
Calories from Saturated Fat
Amount Per Serving and/or % Daily Value*
Total Fat 1g (1%)
Saturated Fat 0.5g (4%)
Polyunsaturated Fat
Monounsaturated Fat
Trans Fat 0g (0%)
Cholesterol 0mg (0%)
Sodium 500mg (21%)
Potassium
Total Carbohydrate 18g (6%)
Dietary Fiber 2g (9%)

 

http://www.manischewitz.com/sidesandmixesproducts.html

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Turkey and Black Bean Tacos

October 18, 2013 at 5:23 PM | Posted in beans, cheese, ground turkey, Jennie-O Turkey Products, Ortega, Sargento's Cheese, tacos | Leave a comment
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Today’s Menu: Turkey and Black Bean Tacos

 

Turkey and Black Bean Tacos 005
Beautiful Autumn Day out today! Went to Meijer this morning to pick up some Jennie – O Turkey Products; Ground Breakfast Sausage,Extra Lean Ground Turkey Breast, Italian Sweet Sausages, and Breakfast Links. While there I watched the most extreme Couponer I have ever seen, she was amazing! She had a good size binder, notebook type, and on front of the binder a printout of each store aisle and the major products in that aisle. Then pockets in the binder that contained coupons for items in that aisle. I talked to her for a bit and said the biggest savings she had been just over $200! She said it took a lot of time but had a nice pay off! Quite impressive. On to Dinner. Tonight one of my favorites, Turkey and Black Bean Tacos.

 

 
I used Jennie – O Extra Lean Ground Turkey Breast, I had this leftover from the other night when I made Stuffed Peppers. I fried it in Canola Oil and seasoned it with Sea Salt, Ground Roasted Cumin, Cilantro Flakes, and 1 package of Old El Paso Low Sodium Taco Seasoning. As I added the Taco Seasoning Mix I also added 1 can of Bush’s Low Sodium Black Beans, I drained and rinsed them before I added them. Black Beans with Ground Turkey is a perfect pairing for Tacos. Mixed well until everything was coated and then simmered another 5 minutes until heated through.

 

 
For my other toppings I used 1 small can of Mario Sliced Black Olives, 1 small diced Tomato, Sargento 4 Cheese Mexican Shredded Reduced Fat Cheese, Dole Shredded Lettuce, Old El Paso Taco Sauce, and all in a Ortega Whole Grain Corn Taco Shells. Love these Tacos! For dessert later a Jello Sugarless Chocolate Pudding topped with Cool Whip Free.

 

 

 

Ortega Shells
Ortega Whole Grain Corn Taco Shells

 

Excellent Source of Fiber and 16 grams of Whole Grains per serving. Each package contains 10 Taco Shells, total net weight of 4.9 oz.

Product Detail
Ortega Whole Grain Taco Shells are rich with flavor and texture and offer the fiber and complex carbohydrates your body needs. Our unique recipe combines whole kernel corn with whole grains for a delicious way to nourish and satisfy your body and the entire family. Plus, only Ortega Taco Shells are carefully placed in a proprietary freshness pack to cushion and protect them from breaking. Each freshness pack is then vacuum sealed to keep the shells fresh and crisp. Taste the Difference!

Ingredients
Whole Yellow Kernal Corn, Partially Hydrogenated Soybean Oil, Maltodextrin, Corn Bran, Water, Salt, Hydrated Lime.

Nutrition Facts
Serving Size 2 shells

Amount Per Serving
Calories from Fat 50Calories 110

% Daily Values*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 2.5g
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 17g 6%
Dietary Fiber 5g 20%
Sugars 0g
Protein 2g

 

http://www.ortega.com/products/ortega-whole-grain-taco-shells-10ct_17103

 

 

Jennie O Extra Lean Ground
Jennie – O Extra Lean Ground Turkey Breast

 

Extra Lean Ground Turkey Breast
Our leanest ground turkey, all natural, 99 percent fat free with no gluten.
Product Features:
99% fat free
Gluten Free
All Natural
The Biggest Loser® Product
20-oz (1.25 lbs) or 40-oz package (2.5 lbs)

Cooking Instructions:
STOVETOP METHOD:
* Spray skillet with nonstick cooking spray.
* Preheat skillet over medium-high heat.
* Add ground turkey to hot skillet.
* Stir to crumble, approximately 14 to 16 minutes.
* Always cook to well-done, 165°F. as measured by a meat thermometer.

 

Nutritional Information
Serving Size 112 g Total Carbohydrates 0 g
Calories 120 Dietary Fiber 0 g
Calories From Fat 15 Sugars 0 g
Total Fat 1.5 g Protein 26 g
Saturated Fat .5 g Vitamin A 0%
Trans Fat .0 g Vitamin C 0%
Cholesterol 55 mg Iron 4%
Sodium 70 mg Calcium 0%

 

– See more at: http://www.jennieo.com/products/3-Extra-Lean-Ground-Turkey-Breast#sthash.JhJa9l2O.dpuf

Cheddar Buffalo Burger w/ Baked Fries

October 13, 2013 at 5:15 PM | Posted in Aunt Millie's, bison, Ore - Ida, Sargento's Cheese | Leave a comment
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Today’s Menu: Cheddar Buffalo Burger w/ Baked Fries

 

Bison Cheddar Burger 001
Overcast day out today and not much going on. Updated the computer and ran all the cleanups and installed a new program and that was the extent of my day. For dinner it was a Cheddar Buffalo Burger w/ Baked Fries.

 

 
I used Great Range Ground Bison. I seasoned it with Sea Salt and Ground Black Pepper and I pan fried it in Canola Oil, about 4 minutes per side. Came out just like I like them, medium rare with a nice char on the outside with a little pink and juicy in the middle! I made the switch to Buffalo, or Bison, quite a while back and have never missed Beef. I love the taste of Buffalo over Beef and the way it cooks up. I served it on an Aunt Millie’s Light Whole Grain Bun and topped the Burger with a slice of Sargento Ultra Thin Sharp Cheddar. For a side I baked up some Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries. Served these with a side Daisy Reduced Fat Sour Cream. For dessert later a Healthy Choice Chocolate Swirl Frozen Yogurt.

 

 

Great Range Ground Bison
Great Range Ground BisonGreat Range Ground Bison

All natural (Minimally processed. No artificial ingredients). Raised without antibiotics, no added hormones (Federal regulations prohibit the use of hormones in bison). US inspected and passed by Department of Agriculture. Great Range Brand is proud to bring you the same premium natural bison products served in the nation’s finest restaurants. Enjoy the flavor of Great Range!

Nutrition Facts
Serving Size: 4 oz
Servings Per Container: 4

Calories 190
Calories from Fat 100
Amount Per Serving and/or % Daily Value*
Total Fat 11 g (17%)
Saturated Fat 4 g (20%)
Cholesterol 60 mg (17%)
Sodium 60 mg (3%)
Total Carbohydrate 0 g (0%)
Dietary Fiber 0 g (0%)
Sugars 0 g
Protein 23 g
www.greatrangebison.com/index.htmlhttp://

 

 

Ore Ida Simply
Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries

 

You can take the potatoes out of the country.
But you can’t take the country out of our delicious Cracked Black Pepper and Sea Salt Country Style French Fries. Simple ingredients like potatoes, olive oil and sea salt – simply prepared. That’s Ore-Ida style.
Ore-Ida Simply Cracked Black Pepper and Sea Salt Country Style French Fries:
* French fried potatoes seasoned with cracked black pepper, olive oil and sea salt
* All natural
* Made with Grade A potatoes
* 0 grams trans fat per serving
* Gluten free
* Kosher
SERVING SIZE: 84g
CALS 130
FAT 4 1/2g
SODIUM 290mg
CARBS 22g

 

http://www.oreida.com/en/Products/S/Simply-Olive-Oil-and-Sea-Salt-Country-Style-Fries#.UhecmRvOk20

Black Bean and Turkey Flatbread Wraps

October 2, 2013 at 5:28 PM | Posted in Jennie-O Turkey Products, Joseph's Pita Bread, Old El Paso Products, Sargento's Cheese | Leave a comment
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Today’s Menu: Black Bean and Turkey Flatbread Wraps

 

 

Pita Bread Tacos 006

It’s been one rough 24 hour period for me as the Phantom Pains kicked in last night around 8:00 and have continued through out today. I had a bout with these earlier in the week, so it’s unusual for them to start again so close together. Just hoping they ease up before I go to bed, if not it makes for one long and uneasy night! On to dinner, I had Tacos the other night with a lot of the ingredients leftover. So tonight I gathered up all the leftovers and prepared Black Bean and Turkey Flatbread Wraps.

 

 

I used the remainder Jennie – O Extra Lean Ground Turkey Breast, I had this leftover from the other night. I fried it in Canola Oil and seasoned it with Sea Salt, Ground Roasted Cumin, Cilantro Flakes, and 1 package of Old El Paso Low Sodium Taco Seasoning. As I added the Taco Seasoning Mix I also added a 1/2 can of the Bush’s Low Sodium Black Beans that were leftover, I drained and rinsed them before I added them. As usual Black Beans with Ground Turkey make the perfect pairing. Mixed well until everything was coated and then simmered another 5 minutes until heated through.

 

 

For my other toppings I used 1 small can of Mario Sliced Black Olives, Sargento 4 Cheese Mexican Shredded Reduced Fat Cheese, Dole Shredded Lettuce, Old El Paso Taco Sauce, and a teaspoon of Daisy Reduced Fat Sour Cream to top everything off. Served everything on a Joseph’s Flax, Oat Bran, and Whole Wheat Pita Bread. This my favorite Pita Bread, this stuff is great! It stays fresh, you can freeze it, and it’s only 50 calories and 4 net carbs for one kind and only 60 calories and 4 net carbs for a bit bigger size. After adding all my toppings I just folded them half, like a soft taco. Really enjoyed these! For dessert later a Healthy Choice Chocolate Swirl Frozen Yogurt.

 

 

 

Joseph’s Flax, Oat Bran, and Whole Wheat Pita BreadJosephs Pita Bread
Flax Variety Pack Now enjoy some of Joseph’s most popular products together in one package! The Flax Variety Pack allows you to enjoy three packages of our Flax Pita Bread, Mini Flax Pita Bread, and Flax Lavash.

Nutrition Facts
Serving Size 1 pita (28.3g)

Amount Per Serving
Calories from Fat 10 Calories 50

% Daily Values*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 25mg 1%
Total Carbohydrate 7g 2%
Dietary Fiber 3g 12%
Sugars 0g
Protein 5g

 

http://www.josephsbakery.com/p-10289-Flax-Variety-Pack-Flax-Pita-Bread-Mini-Flax-Pita-Bread-Flax-Lavash

Progresso Kitchen Favorites Classic Lasagna w/ Whole Grain Bread

September 21, 2013 at 5:29 PM | Posted in Jennie-O Turkey Products, Progresso, Sargento's Cheese | Leave a comment
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Today’s Menu: Progresso Kitchen Favorites Classic Lasagna w/ Whole Grain Bread

 

 

Progresso Las 2

 

We got some much needed rain all last night into the early morning. The most rain we’ve had in a while, it was getting kind of dry around here. As the rain moved it out it took all the humidity with it. The day was a beautiful sunny and fall like day. Tomorrow they said it would struggle to reach 70 degrees, smells like Fall! For dinner tonight, Progresso Kitchen Favorites Classic Lasagna w/ Whole Grain Bread.

 

 

 

 

This is my favorite Lasagna recipe, the Progresso Kitchen Favorites Classic Lasagna! It’s very easy to make as the dinner kit contains the Lasagna Pasta, Tomato Herb sauce, Ricotta Sauce Mix, and Grated Parmesan Cheese. I added 1 lb. Jennie – O Extra Lean Ground Turkey Breast, 1 Cup water, Sliced Baby Bella Mushrooms, 2/3 Cup 2% Milk, 1 (8 oz.), Sargento Reduced Fat Shredded Mozzarella Cheese (2 Cups), 1/2 cup Shredded Dutch Gouda, and I also added a bit more seasoning (McCormick Grinder Italian Herb). I combined the Mozzarella and Goda Cheese. Gouda is such a great tasting Cheese and is a perfect melting Cheese. Basically you just layer your ingredients in a 8″ square baking dish and cover and bake at 425 degrees for 30 minutes and bake an additional 10 minutes uncovered. The product description along with full instructions are at the bottom of the post.

 

 

 

Prepared by the instructions it was 390 calories but I cut that and the carb count down by using Jennie O Extra Lean Ground Turkey Breast instead of Beef and Sargento Reduced Fat Mozzarella Cheese. The Lasagna comes out delicious every time! Everyone really loves this. The flavor as always is excellent. The Sauce was thick and well seasoned and the same for the pasta, perfect, plus plenty leftovers to freeze for later. I also had a slice of Healthy Life Whole Grain Bread. For dessert later a new one, Jello Chocolate Mousse. Easy to prepare, very tasty, and 160 calories per serving. I served it topped with Coll Whip Free.

 

 

 

 

 

Progresso Kitchen Favorites Classic LasagnaProgresso Las.

Directions
Ready to bake in about 20 minutes. You Will Need: 1 lb lean ground beef; 1 cup water; 2/3 cup 2% milk; 1 bag (8 oz) reduced fat or fat-free shredded mozzarella (2 cups); nonstick cooking spray and foil.
Sauce:Heat oven to 425 degrees F. Brown beef in 10-inch skillet, breaking up beef into small pieces; drain. Stir Tomato Herb Sauce and water into beef; heat to boiling. Reduce heat; simmer 3 to 5 minutes, stirring occasionally. Meanwhile, mix Ricotta Sauce Mix and milk in liquid measuring cup or small bowl, using whisk or fork.

 

Layer: Spray 8-inch square glass baking dish with cooking spray. Layer lasagna: Spread about 2/3 cup beef sauce in dish. Layer with 2 uncooked Pasta sheets (side by side), 2/3 cup beef sauce (cover Pasta with sauce), 1/4 cup ricotta sauce and 1/2 cup mozzarella. Repeat layers twice, starting with Pasta. Add remaining Pasta, beef sauce and mozzarella. Sprinkle with Parmesan Cheese. Kitchen Tip: Substitute 1/4 cup dry red wine for 1/4 cup of the water.

 

Bake: Cover and bake for 30 minutes, uncover and bake for another 10 minutes.

 

 

Product Details
Add beef & cheese! Quality Foods. Quality ingredients included. Lasagna pasta; tomato herb sauce; ricotta sauce mix; grated parmesan cheese. Exchanges: 2 starch, 3-1/2 medium fat meat. Carbohydrate Choices: 2. Made with quality ingredients. Progresso Kitchen Favorites dinners combine high quality ingredients to create delicious meals that become family favorites!

Nutrition Facts
Serving size: 0.167 pkg
Servings per container: 6

Nutrient Qty %DV

Calories 390 – Prepared
Calories from Fat 10
Total Fat 1 g 2%
Cholesterol -5 mg 1%
Sodium 510 mg 21%
Total Carbohydrate 23 g 8%
Dietary Fiber 2 g 8%
Sugars 6 g
Protein 4 g
Vitamin A 6%
Vitamin C 20%
Calcium 6%
Iron 4%

 

http://progresso.com/

 

 

 

Jell-O Chocolate Mousse MixJello Choc Mousse Dawn Appl J 001
* Makes four 1/2-cup servings
* Kosher dairy

 
Directions:
* Pour 1 cup cold milk into mixing bowl; add mousse mix. Beat withelectric mixer on low speed 30 sec., Then beat on medium speed 4minutes. (Do not under mix.) Spoon into serving dishes. Refrigerate 1-2hours (product will be slightly softer at 1 hr). Store refrigerated.Makes 4 (1/2 cup) servings.

 

Nutrition Facts
Serving Size 23 G
Servings Per Container 4
Amount
Per Serving 1/4 Package As Packaged 1/2 Cup Prepared With 2% Reduced Fat Milk
Calories 90 120
Calories from Fat 30
% Daily Value*
Total Fat 3.5 G* 5 7
Saturated Fat 3 G
15
20
Trans Fat 0 G
Cholesterol 0 Mg 0 2
Sodium 20 Mg 1 2
Total Carbohydrate 15 G 5 6
Dietary Fiber 2 G
8
Sugars 10 G
Protein 3 G

Fried Pork Chop w/ Green Beans, Baked Potato, and Whole Grain Bread

September 11, 2013 at 5:26 PM | Posted in greenbeans, Pork, pork chops, potatoes | Leave a comment
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Today’s Menu: Fried Pork Chop w/ Green Beans, Baked Potato, and Whole Grain BreadPork Chops Baked Potato 002

 

 

 
Went to the store at about 7:00 this morning. I wanted to get everything done before it started to heat up outside. As our weatherman said for the forecast for today, HHH. Hazy, Hot, and Humid! And that it was today. Still amazed at price difference between Walmart and Kroger on the so called “Inner aisles”, Pasta, Baked Goods , Crackers and such. So much money can be saved by just looking at the prices. For dinner tonight I prepared a Fried Pork Chop w/ Green Beans, Baked Potato, and Whole Grain Bread.

 

 

I grabbed a Pork Loin Chop out of the freezer before going to bed last night and let it thaw overnight in the fridge.I love baking chops but this one wasn’t that thick so I decided to pan fry it. I mixed some flour and seasoned it with Sea Salt, Ground Black Pepper, Garlic Powder, and Hungarian Paprika and rolled the Chop in it till both sides were well coated. I fried it in Canola Oil about 3 minutes per side till it was a nice golden brown. Nothing like a good Chop every now and then!

 

 

For sides to go with the Chop I baked a Potato that I seasoned with Sea Salt and Ground Black Pepper and topped with I Can’t Believe It’s Not Butter Light. I also heated up a can of Del Monte Cut Green Beans and A couple of slices of Healthy Life Whole Grain Bread. For dessert later a Del Monte Diced Mango Cup.

 

 

 

 

 

* A little info about Pork from http://www.porkbeinspired.com/index.aspxPORKBE

Pork Nutritional Information
Today’s Pork Leaner Than Ever
A Study released in 2006 by the USDA reveals six common cuts of fresh pork are leaner today than they were fifteen years ago. A study released in 2006 by the USDA reveals six common cuts of fresh pork are leaner today than they were fifteen years ago – on average about 16 percent lower in total fat and 27 percent lower in saturated fat. What’s more, pork tenderloin is now as lean as skinless chicken breast. The study found a 3-ounce serving of pork tenderloin contains only 2.98 grams of fat, whereas a 3-ounce serving of skinless chicken breast contains 3.03 grams of fat.
MyPlate Food Guidance System
MyPlate is designed to remind Americans to eat healthfully using the familiar mealtime visual of a place setting. In June 2011, First Lady Michelle Obama and Agriculture Secretary Tom Vilsack unveiled MyPlate, the federal government’s primary food group symbol, to serve as a reminder to help consumers make healthy food choices consistent with the 2010 Dietary Guidelines for Americans. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times.

Lean pork is recognized as a nutritious choice in the Meat & Beans Group. In fact, the MyPyramid information identifies lean cuts of pork, such as chops and ham. Most Americans don’t realize that many pork cuts are as lean as skinless chicken – and a great source of high-quality protein. Protein provides a feeling of fullness at meals, which can help make you feel satisfied without overindulging at the dinner table. When shopping, make sure to look for lean sources of pork with the word “loin” in the name, such as pork tenderloin or loin chop.

 

Vitamins and Minerals in Pork
Daily Values are listed on food labels. They tell us how much of various nutrients we should consume each day. The following information is based on a 3-ounce serving of pork. As you can see, pork is an important source of many key nutrients.

Did you know that pork is an “excellent” source of thiamin, niacin, riboflavin, vitamin B-6, phosphorus and protein and a “good” source of zinc and potassium? These nutrients are important to our health. Read below to learn how these nutrients impact your health as well as the percent Daily Values are listed on food labels. They tell us how much of various nutrients we should consume each day. The following information is based on a 3-ounce serving of pork. As you can see, these key nutrients make pork a nutrient-dense food!

 

Nutrient % Daily Value (DV)* Why It’s Good For You
Iron 5% Getting enough iron is a problem for some women, especially women of child-bearing age. Heme iron (found in meat) is absorbed more readily than nonheme iron (found in plant-based foods). Thus, anyone who avoids meat without the help of their health professional may increase their risk of iron-deficiency anemia.
Magnesium 6% Important for the normal function of many enzymes (catalysts for the body’s chemical reactors), glucose and muscle action.
Phosphorous 20% Strengthens bones and generates energy in cells.
Potassium 11% This mineral, also known as an electrolyte, plays a major role in water balance and helps maintain normal blood pressure.
Zinc 14% A component of more than 70 enzymes, zinc is a key player in energy metabolism and the immune system.
Thiamin 54% Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops.
Riboflavin 19% Next to milk, there are few foods that have as much riboflavin per serving as pork. Riboflavin has an important role in the release of energy from foods.
Niacin 37% Important for the normal function of many enzymes in the body and involved in the metabolism of sugars and fatty acids.
Vitamin B12 8% Helps build red blood cells and metabolize carbohydrates and fats.
Vitamin B6 (Pyridoxine) 37% Important for the normal function of enzymes and co-enzymes, which are needed to metabolize protein, carbohydrates and fats. Plus, it plays a critical role in the regulation of glycogen (stored carbohydrates) metabolism

Fat in Pork
Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today’s common cuts of pork are 16% leaner and has 27% less saturated fat as compared to 1991. Many cuts of pork are as lean as skinless chicken.
Through changes in feeding and breeding techniques, pork producers have responded to consumer demand for leaner pork. Today’s pork has 16% less fat and 27% less saturated fat as compared to 1991. Many cuts of pork are now as lean as skinless chicken. The cuts below meet the guidelines for “lean” (less than 10 g fat, 4.5 g sat fat and 95 mg cholesterol). Pork tenderloin meets the guidelines for “extra lean” (less than 5 g fat, 2 grams of sat fat and 95 mg cholesterol).

The USDA has analyzed pork for trans-fatty acids. The results confirm that pork contains no artery-clogging trans-fat.

Trimmed pork tenderloin and skinless chicken breast have the same amount of total fat content. In addition, six cuts of pork in the chart have total fat content between the skinless chicken breast and skinless chicken thigh:

How much fat should I be eating?
For your good health, the USDA Dietary Guidelines for Americans recommends consuming 20-35% of calories as fat and less than 10% of calories as saturated fat by selecting foods that are lean or low-fat. The guidelines for cholesterol are no more than 300 milligrams per day. Pork easily fits into a balanced eating plan as suggested by the Dietary Guidelines. Lean pork not only provides a host of vitamins and minerals, but has fat and saturated fat levels equivalent to skinless chicken.
Fat Intake Guidelines
Calories Total Fat (20 – 35% of calORIES) Saturated Fat (10% of calORIES)
1,600 (many sedentary women) 36-62 grams 17 grams
2,200 (active women, many sedentary men) 49-86 grams 24 grams
2,800 (many active men, some very active women) 62-109 grams 31 grams
Can I cut fat and still keep great taste?

Preparing healthy meals that feature pork starts at the supermarket and ends at the table. The following checklist will help you achieve the results you want:

Get a lean start
* Use cuts with the words “loin” or “round” in their name for the leanest meats, such as pork tenderloin or loin chop.
*Cuts with minimal visible fat are the leanest.
Develop an eye for size

* Portion control is key to reaching and maintaining a healthful weight.
* Follow the MyPyramid guidelines and eat 5 to 7 ounces (for adults) from the meat group each day, depending on your calorie needs.
* A 3-ounce serving of trimmed, cooked meat is about the size of a deck of cards.
Skim and trim
Remove excess fat prior to cooking – it can cut total fat content per serving in half.
Skim fat from pan juices after pan-broiling.
Cook it light
* Use low-fat cooking methods, like grilling, broiling, stir-frying and pan-broiling to maximize flavor while keeping added fat to a minimum.
* Broil, grill or roast on a rack, so natural fat from meat drips away.
* Cook thin cuts of meat quickly, with little or no fat, by pan-broiling or “dry sautéing” in a non-stick skillet with a little juice or broth.
* Add stock, wine or fruit juice to the skillet after meat is removed; heat and stir; then use as a low-fat sauce or glaze.
* Stir-fry with vegetable cooking spray or a small amount of flavored oil.
* Marinate for flavor and juiciness, with juice, wine-flavored vinegar or fat-free dressing instead of oil-based marinades.
Spice for life
* Season meats with herbs and spices (other than salt) to boost flavor and cut back on fat and salt at the same time. Rub herbs and spices onto pork before grilling, broiling or roasting.
* Experiment with different seasonings to discover exciting new ways to enjoy healthful eating.
S-T-R-E-T-C-H flavorful, higher-fat ingredients
* Use favorite foods like sharp cheeses and herb-flavored oils to flavor your dishes, but cut the amount in half.
* Use low-fat cheeses or whipped or reduced-fat butter.
Lighten-up on the ladle
* To get the most benefit from the vegetables you’re eating, use less of a regular salad dressing, or use a fat-free variety or herb-flavored vinegar instead.
* Choose cream-based sauces and gravies less often than sauces made with skim milk or fat-free broth.

 

 

http://www.porkbeinspired.com/NutritionalInfo_NutritionalInformation.aspx

Turkey and Black Bean Tacos w/ Refried Beans

August 26, 2013 at 5:25 PM | Posted in beans, Jennie-O Turkey Products, Sargento's Cheese, tacos | Leave a comment
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Today’s Menu: Turkey and Black Bean Tacos w/ Refried BeansTurkey and Blackl Bean Tacos 005

 

 

 

I’m back up to par today! My voice is back and full of energy. Well we’ve ben lucky avoiding the heat and humidity for the most part this Summer but our luck has run out. High 80’s to low 90’s and very humid most of this week, thank goodness for air – conditioning. For dinner I prepared Turkey and Black Bean Tacos w/ Refried Beans.

 

 

I love Tacos! So versatile, you can put about anything you want in them and so many varieties of Taco Shells. For my Tacos I used Jennie – O Extra Lean Ground Turkey Breast, 120 calories and 0 carbs. My favorite Ground Turkey there is. I fried it in Canola Oil and seasoned it with Sea Salt, Ground Roasted Cumin, Cilantro Flakes, and 1 package of Old El Paso Low Sodium Taco Seasoning. As i added the Taco Seasoning Mix I also added 1 can of Bush’s Low Sodium Black Beans, i drained and rinsed them before I added them. I’ve found Black Beans are a perfect pairing with Ground Turkey.

 

 

For my other toppings I used 1 can Green Giant Steam Crisp Super Sweet Yellow and White Whole Kernel Corn, 1 small can of Mario Sliced Black Olives, 1 small diced Tomato, Sargento 4 Cheese Mexican Shredded Reduced Fat Cheese, a bag of Dole Shredded Lettuce, and all in a Ortega Whole Grain Corn Taco Shells. Add it all up and you have yourself some down right delicious Tacos! I also heated up a can of Old El Paso Fat Free Refried Beans. For dessert later a bowl of Del Monte No Sugar Added Peach Chunks.

 

 

 

 

Ortega Whole Grain Corn Taco ShellsOrtega Shells

 

Excellent Source of Fiber and 16 grams of Whole Grains per serving. Each package contains 10 Taco Shells, total net weight of 4.9 oz.

Product Detail
Ortega Whole Grain Taco Shells are rich with flavor and texture and offer the fiber and complex carbohydrates your body needs. Our unique recipe combines whole kernel corn with whole grains for a delicious way to nourish and satisfy your body and the entire family. Plus, only Ortega Taco Shells are carefully placed in a proprietary freshness pack to cushion and protect them from breaking. Each freshness pack is then vacuum sealed to keep the shells fresh and crisp. Taste the Difference!

Ingredients
Whole Yellow Kernal Corn, Partially Hydrogenated Soybean Oil, Maltodextrin, Corn Bran, Water, Salt, Hydrated Lime.

Nutrition Facts
Serving Size 2 shells

Amount Per Serving
Calories from Fat 50Calories 110

% Daily Values*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 2.5g
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 17g 6%
Dietary Fiber 5g 20%
Sugars 0g
Protein 2g

 

http://www.ortega.com/products/ortega-whole-grain-taco-shells-10ct_17103

 

 

 

 

Jennie – O Extra Lean Ground Turkey BreastJennie O Extra Lean Ground

 

Extra Lean Ground Turkey Breast
Our leanest ground turkey, all natural, 99 percent fat free with no gluten.
Product Features:
99% fat free
Gluten Free
All Natural
The Biggest Loser® Product
20-oz (1.25 lbs) or 40-oz package (2.5 lbs)

Cooking Instructions:
STOVETOP METHOD:
* Spray skillet with nonstick cooking spray.
* Preheat skillet over medium-high heat.
* Add ground turkey to hot skillet.
* Stir to crumble, approximately 14 to 16 minutes.
* Always cook to well-done, 165°F. as measured by a meat thermometer.

 

Nutritional Information
Serving Size 112 g Total Carbohydrates 0 g
Calories 120 Dietary Fiber 0 g
Calories From Fat 15 Sugars 0 g
Total Fat 1.5 g Protein 26 g
Saturated Fat .5 g Vitamin A 0%
Trans Fat .0 g Vitamin C 0%
Cholesterol 55 mg Iron 4%
Sodium 70 mg Calcium 0%

 

– See more at: http://www.jennieo.com/products/3-Extra-Lean-Ground-Turkey-Breast#sthash.JhJa9l2O.dpuf

Sauteed Mushroom Buffalo Burger w/ Baked Crinkle Fries

August 1, 2013 at 6:48 PM | Posted in bison, Healthy Life Whole Grain Breads, mushrooms, Ore - Ida | 3 Comments
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Today’s Menu: Sauteed Mushroom Buffalo Burger w/ Baked Crinkle FriesGreat Range Bison Burger Fries 003

 

 

I spent some of the day with little and lovely ladies, Jaiden and Aria. Their my cousin’s two little gals and I love spending time with them. I took them out for lunch and they wanted to go to Sonic’s, so Sonic’s it was! The oldest one is going to be in third grade and the other a first grader this year. Hopefully next week I’m going to have them over for a picnic before school starts back up, starting early this year. For dinner I prepared a Sauteed Mushroom Buffalo Burger w/ Baked Crinkle Fries.

 

 

We ll the grill died again so I had to pan fry the Burger. I used Great Range Ground Bison to make my Burger.I made my pattie and seasoned it with Sea Salt and Ground Black Pepper. I pan fried it in Canola Oil and fried it about 4 minutes per side, a good medium rare with a char on the outside and a little pink in the center. Made a delicious juicy burger! I served it on a Healthy Life Whole Grain Bun and topped with Sauteed Baby Bella Mushrooms.

 

 

To go with my Burger I had Baked Ore Ida Crinkle Fries with a side of Daisy Reduced Fat Sour Cream. Made a perfect and healthier Burger and Fries. Healthier by using Bison over Beef, by using a Whole Grain Bun, and by Baking the Fries instead of a deep fry. For dessert later a bowl of Del Monte No Sugar Added Peach Chunks.

 

 

 

Great Range Ground BisonGreat Range Ground Bison

All natural (Minimally processed. No artificial ingredients). Raised without antibiotics, no added hormones (Federal regulations prohibit the use of hormones in bison). US inspected and passed by Department of Agriculture. Great Range Brand is proud to bring you the same premium natural bison products served in the nation’s finest restaurants. Enjoy the flavor of Great Range!
Nutrition Facts
Serving Size: 4 oz
Servings Per Container: 4

Calories 190
Calories from Fat 100
Amount Per Serving and/or % Daily Value*
Total Fat 11 g (17%)
Saturated Fat 4 g (20%)
Cholesterol 60 mg (17%)
Sodium 60 mg (3%)
Total Carbohydrate 0 g (0%)
Dietary Fiber 0 g (0%)
Sugars 0 g
Protein 23 g

 
Healthy Life Original Wheat Sandwich BunsHealthy Life Whole Grain Buns
80 Calories per Bun
Low Fat
99% Fat Free
0g Trans Fat
No Saturated Fat
No Cholesterol
Good Source of Fiber
Good Source of Vitamin B1 (Thiamin)
No High Fructose Corn Syrup

 

http://www.healthylifebread.com/pages/original/wheat-sandwich-buns.php

Sauteed Mushroom Buffalo Burger w/ Baked Crinkle Fries

July 23, 2013 at 5:12 PM | Posted in bison, Healthy Life Whole Grain Breads, mushrooms, Ore - Ida | Leave a comment
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Today’s Menu: Sauteed Mushroom Buffalo Burger w/ Baked Crinkle FriesGreat Range Bison Burger 004

 

 

 

Not much going on today. I even took a rare afternoon siesta which I hardly ever do. I did go to a local farmers Vegetable stand nearby here and picked up a Watermelon and Cantaloupe up for my Mom and Dad. I can eat either but never been a huge fan of either. For dinner I prepared a Sauteed Mushroom Buffalo Burger w/ Baked Crinkle Fries.

 

 

I used Great Range Ground Bison to make my Burger. My favorite is Wild Idea Buffalo but I have a lot of the Great Range Bison in the freezer that I have to use. It’s always a good product but it doesn’t have the taste to it as Wild Idea Buffalo does. Anyway I made my pattie and seasoned it with Sea Salt and Ground Black Pepper. I pan fried it in Canola Oil and fried it about 4 minutes per side, a good medium rare with a char on the outside and a little pink in the center. Makes a delicious juicy burger! I served it on a Healthy Life Whole Grain Bun and topped with Sauteed Baby Bella Mushrooms.

 

 

To go with my Burger I had Baked Ore Ida Crinkle Fries with a side of Hunt’s Ketchup. Made a perfect and healthier Burger and Fries. Healthier by using Bison over Beef, by using a Whole Grain Bun, and by Baking the Fries instead of a deep fry. For dessert later a bowl of Del Monte No Sugar Added Peach Chunks.

 

 

 
Great Range Ground BisonGreat Range Ground Bison

All natural (Minimally processed. No artificial ingredients). Raised without antibiotics, no added hormones (Federal regulations prohibit the use of hormones in bison). US inspected and passed by Department of Agriculture. Great Range Brand is proud to bring you the same premium natural bison products served in the nation’s finest restaurants. Enjoy the flavor of Great Range!
Nutrition Facts
Serving Size: 4 oz
Servings Per Container: 4

Calories 190
Calories from Fat 100
Amount Per Serving and/or % Daily Value*
Total Fat 11 g (17%)
Saturated Fat 4 g (20%)
Cholesterol 60 mg (17%)
Sodium 60 mg (3%)
Total Carbohydrate 0 g (0%)
Dietary Fiber 0 g (0%)
Sugars 0 g
Protein 23 g

Black Bean and Turkey Tacos Tonight!

July 8, 2013 at 5:23 PM | Posted in beans, cheese, ground turkey, Jennie-O Turkey Products, Sargento's Cheese, tacos | 2 Comments
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Today’s Menu: Black Bean and Turkey Tacos TonightTurkey Black Bean Tacos 002

 

 
It’s Monday!Splattered 2 Eggs in the floor this morning, then got some bread out to toast and it had molded, then the capper for the morning I went out to get the paper this morning and they had tossed it in the grass by the edge of the drive-way and I was in my Hoveround. Took the Hoveround it to the edge of the drive and reached for the paper, you guessed it the Hoveround tipped over with me in it! I’m fine, scrapped up knee and a couple of bruises. Come on Tuesday, hurry up and get here! For dinner I prepared Turkey Tacos.

 

 

I used the Ground Turkey and Black Bean Mix I had leftover from last nights dinner. I warmed it up along with toppings of a can of Green Giant Steam Crisp Sweet Corn Kernels, Lindsay Sliced Black Olives, Shredded Lettuce, Old El Paso Taco Sauce, and I used Old El Paso Stand – Up Taco Shells. I love tacos, tacos of all kinds. For dessert later a Healthy Choice Vanilla Bean Frozen Yogurt and an ice pack for the bruises!

 

 

 

 

 

Old El Paso Stand n’Stuff Taco Shellsold El Paso Stand Stuff

Taco Shells are deliciously crunchy corn shells! Each shell is made with sunflower oil, so they are low in salt and cholesterol. Just fill with seasoned beef mince, fresh salad, cheese and Taco sauce and get crunching!
STAND N STUFF® TACO SHELLS
Stand’n Stuff® Taco Shells are deliciously crunchy, corn shells with a flat bottom so they stand up! What’s more, each Taco shell is made with sunflower oil, so they are low in salt and cholesterol! Just fill with seasoned beef mince, fresh salad, cheese and Taco sauce for a Mexican fiesta everyone will enjoy!

 

Nutrition Facts
Serving Size 2 shells (27 g)
Per Serving % Daily Value*
Calories 130

Calories from Fat 54

Total Fat 6.0g 9%

Saturated Fat 2.5g 12%

Cholesterol 0mg 0%

Sodium 115mg 5%

Carbohydrates 16.0g 5%

Dietary Fiber 1.0g 4%

Sugars 0.0g

Protein 2.0g

 

 

http://www.oldelpaso.com.au/products/shells/stand-n-stuff-taco-shells-140g/23.aspx

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