FEBRUARY IS HEART HEALTH MONTH
#AmericanHeartMonth #IdahoHasHeart #OurHearts #LongLiveIdaho #EatSmartIdaho
Click on the links below for tips from the American Heart Association:
Eat Smart Follow these tips when you go food shopping.
Add Color Sneaking more vegetables into meals.
Move More Ways to get yourself moving and enjoy being physically active.
Be Well How to keep up healthy habits for overall well being, including sleep, stress relief, weight management, social connection and more.
Recipes Simple, delicious and affordable recipes.
Ingredients
- 8 ounces whole-grain fettuccine pasta
- 1 tablespoon olive oil
- 1 small onion diced
- 2 cloves garlic minced
- 1 can no-salt-added diced tomatoes 14.5 oz. can
- 5 ounces canned tuna packed in water, drained
- ¼ cup sliced ripe olives drained (or 1-2.2 ounce can)
- ground pepper to taste
Instructions
- Wash hands before prepping food.
- Cook whole grain fettuccine as label directs. Reserve 1 cup cooking liquid; drain.
- Meanwhile, in 10-inch skillet over medium heat, in hot oil, cook onion and garlic, about 5 minutes until just softened. Add diced tomatoes and capers; simmer 5 minutes. Add tuna, olives, salt and pepper to taste.
- Toss fettuccine with tuna mixture to mix well. Serve immediately. If necessary, add reserved cooking liquid.
Notes
Learn more about pantry staples here
*Adapted from Cans Get You Cooking
Nutrition Facts
Neapolitan Tuna Fettucine
Serving Size
1 serving
Amount per 1 Serving
Calories
303
% Daily Value*
Fat
6
g
9
%
Saturated Fat
1
g
6
%
Cholesterol
13
mg
4
%
Sodium
225
mg
10
%
Carbohydrates
50
g
17
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
16
g
32
%
Vitamin D
1
µg
7
%
Calcium
74
mg
7
%
Iron
4
mg
22
%
Potassium
427
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
“EAT A SERVING OR TWO OF FISH EACH A WEEK TO REDUCE THE RISK OF HEART DISEASE AND STROKE” ~The American Heart Association
FOILED FISH IN A FLASH
Ingredients
- 1 fish fillet trout, salmon or tuna
- 1 tablespoon lemon juice
- Fresh or dried herbs rosemary, oregano or dill
- 1 teaspoon olive oil or other vegetable oil
Instructions
- Wash hands before preparing food.
- Preheat a barbecue grill or frying pan to hot.
- Place the fish fillet on a piece of foil and drizzle with olive oil.
- Sprinkle the fillet with lemon juice and herbs.
- Fold the foil to seal completely.
- Place the foil package on the grill or frying pan and cook for approximately 8 minutes, turning after 4 minutes.
- Cook to 145°F by inserting a food thermometer into the thickest part of the fish. You should also be able to flake the thickest part of the fillet with a fork. If the flesh is white (or light pink in the case of salmon), the fish is cooked.
- Serve the fish with steamed vegetables or salad on a bed of brown rice.
Notes
Pair with our roasted potato and roasted broccoli recipes for a well-rounded delicious meal.
*Courtesy of Seafood at its Best, a University of Idaho Extension curriculum
Nutrition Facts
FOILED FISH IN A FLASH
Serving Size
1 filet
Amount per 1 Serving
Calories
256
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Cholesterol
113
mg
38
%
Sodium
118
mg
5
%
Carbohydrates
1
g
0
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
46
g
92
%
Vitamin D
7
µg
47
%
Calcium
24
mg
2
%
Iron
1
mg
6
%
Potassium
700
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
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