For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD

March 2013

Healthy Tidbits Dietitian e-Newsletter “Making Lives Easier, Healthier, Happier”

Alexandra Economy, RD, LD Hy-Vee Registered Dietitian

Perfect Portions using Frozen Foods

Frozen entrees are not what they used to be. You’ll find a

variety of entrees in the freezer section that look close to

what MyPlate suggests: half the entrée with veggies and/or

fruit, along with lean protein and whole grains. And a

bonus from these frozen single-serve meals - they have the

perfect portion, helping with portion control and calories consumed.

According to the Food & Drug Administration (FDA), there is virtually no nutritional difference

between fresh and frozen vegetables and fruits. Those frozen vegetables many times go from the

farm to freezer within 24 hours, preserving the nutrition content in those veggies.

An advantage to a frozen entree is the convenience. There is no need to wash, peel or cut,

making them truly a timesaver and solution for busy consumers pressed for time, needing to put

a healthy meal on the table in minutes. It’s a great option for those with limited cooking abilities

or those cooking for one.

A simple strategy to control portions may be to consider a frozen single-serve entrée in place of

your usual lunch or dinner. On your next visit to the grocery store, remember to visit the freezer

section and consider adding frozen entrees in your cart.

A typical meal when self-selected is around 700 calories. A Healthy Choice frozen entrée averages 280-290 calories.

Use these guidelines when choosing a frozen entrée (per serving):

Calories: 450 or less

Sodium: 600 mg or less

Saturated fat: Not more than 10% calories

Total fat: Not more than 30% calories.

Includes a wide variety of vegetables and fruits.

The information is not intended

as medical advice. Please

consult a medical professional

for individual advice.

For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD

Cake Decorating Class

Learn how to decorate beautiful cakes every time! You will be provided an 8-inch cake, 5-

inch cookie, icing, decorating tools, instruction and assistance.

Everyone will leave with a decorated cake and cookie.

Level of skill: Beginners

Date: Tuesday, March 19, 2013

Time: 6:00 - 7:30 p.m.

Location: Winona Hy-Vee Conference Room

Cost: $20

Register for class at customer service desk or with Hy-Vee dietitian Alexandra Economy, RD, LD.

Class space is limited.

(507) 452-5411 1475 Service Drive Winona, MN 55987 aeconomy@hy-vee.com

For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD

1475 SERVICE DRIVE │WINONA │ (507) 452-5411

HEALTHMARKET SACK SALE!

LIMITED TIME! 10%-OFF Tuesdays are BACK!

PLEASE GIVE THE SACK TO

THE CHECKER BEFORE THE

REST OF YOUR ORDER

SAVE 10% OFF any HealthMarket products from Winona Hy-Vee’s HealthMarket that you can fit into a

paper or reusable sack!

For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD

Tortellini Primavera Serves 5 (1-1/4 cups each)

All you need:

1 (14-ounce) can vegetable broth or reduced-sodium chicken broth

2 tablespoons all-purpose flour

1 tablespoon extra-virgin olive oil

3 cloves garlic, sliced

1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese

1 tablespoon chopped fresh tarragon, dill or chives, or 1 teaspoon dried tarragon

1/8 teaspoon salt

1 (16-ounce) bag frozen mixed vegetables

1 (16-ounce) package frozen cheese tortellini

All you do:

1. Put a large pot of water on to boil.

2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add

garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the

pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a

spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.

3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the

vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition per serving: 424 calories; 15 g fat ( 8 g saturated, 4 g monounsaturated); 68 mg cholesterol; 55 g carbohydrates; 0 g added

sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium. Nutrition Bonus: Vitamin A (126% daily value), Calcium (20%

dv), Vitamin C (17% dv), Folate (16% dv). Source: Eating Well, Inc.

Ravioli with Bell Pepper Sauce Serves 8 (1 cup each)

All you need:

2 teaspoons extra-virgin olive oil

2 cloves garlic, minced

2 teaspoons finely chopped fresh rosemary, divided

1 (16-ounce) package frozen stir-fry vegetables (bell peppers and

onions)

1 (14-ounce) can diced tomatoes, undrained

1 cup individually quick-frozen spinach

Freshly ground pepper, to taste

24 ounces frozen cheese ravioli

1/2 cup freshly grated Parmesan cheese

All you do:

1. Put a large pot of lightly salted water on to boil for cooking ravioli.

2. Heat oil in a large nonstick skillet over medium heat. Add garlic and 1 teaspoon rosemary; cook,

stirring, until fragrant, about 1 minute. Add stir-fry vegetables and tomatoes. Bring to a simmer. Cook

until vegetables are tender, 5 to 10 minutes. Stir in spinach; cook until tender, about 2 minutes more.

Add the remaining 1 teaspoon rosemary and season with pepper.

3. Meanwhile, cook ravioli in the boiling water until they float, 5 to 7 minutes. Drain and transfer to a

large bowl. Toss with the sauce. Serve with Parmesan. Substitution: In place of the frozen stir-fry

mixture, use 1 onion and 2 bell peppers, sliced.

Nutrition per serving: 267 calories; 8 g fat ( 4 g saturated, 1 g monounsaturated); 41 mg cholesterol; 30 g carbohydrates; 12 g protein; 3 g fiber; 332

mg sodium; 10 mg potassium. Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (20% dv), Calcium (20% dv). Source: Eating Well, Inc.

For more information, contact your Winona Hy-Vee dietitian, Alexandra Economy, RD, LD

NuVal™ Trade-Ups for

National Frozen Foods Month! If you normally use

this… Try this! Why?

Tyson Chicken Nuggets

Tyson Grilled & Ready Chicken Breast Chunks

Less fat Fewer calories

Lynden Farms Shoestring French

Fries

Mr. Dell O’Brien Hashbrowns with

Peppers and Onions

Less fat Less sodium

Fewer calories

Blue Bunny Chocolate Ice Cream

Kemps Vanilla Frozen Yogurt

Less fat Less cholesterol

Less sodium Less sugar

More calcium Fewer calories

Michelina’s Lean Gourmet Chicken Alfredo

Florentine

Healthy Choice Teriyaki Stir-Fry

Less fat

Fewer calories

Less sodium

Less cholesterol

More fiber

More vitamin A &

vitamin C

Remember: The higher the NuVal™ score, the higher the nutritional value!