Newspaper Archive of
Valley News and Views
Drayton , North Dakota
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June 17, 2010     Valley News and Views
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June 17, 2010
 

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Page 10 June 17, 2010 ~iii!iiiiii;~ii i ....... >iiiii~ iiiiiiii{iii Valley News & Views i 1 Pmam Mind The Grill... Julie Garden-Robinson, Food and Nutrition Specialist, NDSU i The other day I was making grilled cheese sandwiches for a weekend lunch. I placed the sandwiches in a pan over medium heat and I turned to rinse and cut up some strawberries. Then I was interrupted by a familiar question from my son: "Morn, can you come to the office for a minute?." Soon I was seated at the computer in the office. When I smelled our lunch, I ran into the kitchen. My husband was scraping our charred sandwiches with a knife. "This is how to salvage burned food," my husband noted, glancing in my direction. I wasn't exactly thrilled with my culinary masterpiece, either. No one complained about lunch. They are a wise bunch. However, burned bread is not nearly as hazardous as burned meat, especially charred meat on the grill. If you could add extra flavor to grilled meat, would you be tempted to try the recipe?. If the recipe added nutritional value without a lot of extra calories, would you consider it even more?. Would you try the recipe if it could substantially decrease the amount of potentially cancer- promoting compounds that could form during grilling?. If you answered"yes" to any of these questions, especially the last one, consider using a marinade when you grill. Using a marinade has been shown to decrease the amount of heterocyclic amines (HCAs). HCAs can be formed during the cooking process by the action of high temperatures or a direct flame on beef, chicken, fish and other foods high in protein. Some laboratory studies have shown that these compounds promote cancer in lab animals. Other studies have suggested that charred meat could increase the risk of colon, breast and stomach cancers. Marinades containing acidic ingredients such as salsa, vinegar or lemon juice seem to be particularly effective at reducing the formation of HCAs. For example, when researchers marinated chicken breasts in a mixture containing lemon juice, vinegar and flavorings, they noted a reduction in HCA formation by more than 90 percent. Here's how to add flavor and enhance safety when enjoying your summer grilling. * Mlow about 1/4 cup of marinade per pound of meat. Marinate the meat in a refrigerator, not on the counter. * For good quality, don't overdo the marinating process. For tender cuts, such as tenderloin, rib eye or sirloin, allow up to two hours for marinating. For less tender cuts, such as flank, skirt, chuck shoulder or top round, allow at least six hours (up to 24 hours) for marinating. * Turn the meat in the marinade occasionally for even flavoring. * If you want to use some of the marinade for sauce after the meat is cooked, reserve some before you put the meat in it. * Avoid flare-ups when grilling by using lean meats and trimming excess fat from the meat. Be sure to keep a spray bottle of water nearby just in case a flare-up occurs. Whetheryoulikemarinated or plain meat, cook at a lower heat setting or raise the grate on your grill. Be sure to use a food thermometer to gauge doneness so you do not overcook or undercook. Consider precooking the meat or poultry in your microwave oven for a minute or two just before grilling. Keep in mind, though, that microwaving might result in less juicy meat. If you happen to char the edges of the meat, trim the burned parts prior to serving. Add some grilled fruits and vegetables to your menu, too. They add color, flavor, fiber and vitamins. Since fruits and vegetables are low in protein, HCAs do not form during the grilling process. Finally, don't leave the grill unattended. Here's a tasty marinade that adds a southwest flair to your favorite grilled foods. For information about North Dakota State University's Barbecue Boot Camp workshops, visit .www.ndsu. edu/bbqbootcamp. Southwestern Marinade 1/4 c. prepared salsa 2 Tbsp. chopped cilantro 2 Tbsp. flesh lime juice We reserve the right to limit quan~ties, Not all sale items available at all participating stores. Starting and ending dates may vary by store, Not responsible for graphic or typographical errors, SALE PRICES GOOD JUNE 16 -" JUNE 22 PHONE 70 ! -454-3811 DRAYTON, NORTH DAKOTA HOURS: Monday-Friday 8:00 A.M. TO 8:00 P.M./Saturday 8:00 A.B. TO 6:00 P.M. Sunday 9:15 A,u, TO 4:30 P.M, 8 QT. CANISTER I~dl ASSORTED KOOL-AID 6 WISHBONE DRINK MIX DRESSING s18g 2/s444 -- & COTTONELLE DOUBLE ROLL BATHROOM CH/ R )AL B IQUETS LAYS REG. $3.99 POTATO CHIPS Twizzlers Licorice ....... 12-16 ozs. Van Camp's 2/$ I OO Pork & Beans ............ 15ozs Assorted Ramen Noodles ........ 3 ozs Plochman's $ 4~ Mustard 19 ozs. Hy-Top S I 29 Ketchup ................... 24 ozs. i Ken Davis Barbecue Sauce ............ 18 ozs. Smuckees ~! 08 Grape Jelly or Jam ........ 32 ozs. Hungry Jack Microwave Ready Syrup 2r.6 ozs. Pillsbury Assorted ~.[$ Brownie Mix Lipton Lemon S Ice Tea Mix... .............. s3 ozs Murphy's Oil Soap ................... 16 ozs. Klngsford Charcoal Birquets ....... 16.8 TAKE ADVANTAGE OF GREATER SAVINGS WHEN YOU REDEEM YOUR SHOPPER'S CASH CARDS JOHN MORRELL SCHWBGERT BONELESS Cloverdale Tangy Summer Sausage ......... 28 ozs, John Morrell 215J Bologna ................. 12 ozs, FRESH STRAWBERRIES. SEEDLESS GRAPES.. Fresh S 29 Carrots ................... 2 Bag Green Peppers ...................... 1 1 1 1 12 ozs. 12 ozs. Per Ib, Country Boy Ground Turkey Chub ..... 16 Ozs, Boneless Rump Roast ............... CRISP CUCUMBERS ...... DOLE C SALAD MIX ......... 12oz. Bag I Crisp Red $ 19 Radishes ................. 1lb. Bag Gift Certificates Available .Meat and Cheese Trays .Vegetable Platters .Fruit Baskets ...................................... ":: CASS CLAY WHIPPING CREAM Pint CASS CLAY Assorted CHIP DIPS 12 ozs. CASS CLAY SWISS CHOCOLATE MILK 19 Quart Pillsbury Crescent Rolls, ozs Cass Clay Quartered Butter ............. lm, $ 99 ca. may A.orted 1 89 Sour Cream ............... m ozs. I Cess Clay Orange Juice .............. 64 ozs. TOTIN0'~ 7,5 oz. Box CASS CLAY VANILLA or N.Y. VANILLA ICE CREAM 5 Quart Pail Rhodes Dinner Rolls .......... a coun~ ~k~. Selected Items ~P Lean Cuisine Entrees ......... Ii 1 Tbsp. vegetable oil ]i 1 clove garlic, minced 1/4 tsp. ground cumin I pound steak or chicken ~ Combine all ingredients j and mix well. Use to marinate 1 steak or chicken in the refrigerator. Grill steaks to an internal temperature of 145 degrees and chicken to an internal temperature of 165 degrees, as measured by a meat thermometer. Makes four servings (enough to flavor 1 pound of meat). Each serving has 35 calories, 3.5 grams (g) of fat and 1 g of carbohydrate. ,, (]ulie Garden-Robinson, Ph.D.,L.R.D., is a North Dakota State Uniuersity Extension Seruice food and nutrition specialist and associate professor in the Department of Health, Nutrition and i Exercise Sciences.) Along the Way Continued From Page 4 and holiness in the bonds we possess with family and friends is what makes this life so unbelievable; it gives us the armor to travel each and every highway so that we may live full lives complete with the laughter and tears of our experiences. Just as I was writing this column, I received news my dear Auntie Erma was taken by ambulance last night and is currently in critical condition in ICU at ARm Hospital. She had an infection which moved into her blood. There are so many who read this column who know my Auntie Erma to be the "Saint" of Drayton. She lives with open arms and an open heart every day of her life. Please if you are reading this, stop and say a prayer for her. Her favorite verse is Psalm 46, "God is our strength and refuge, a very present help in times of trouble." That is how I think of Auntie Erma, she has been a strength and refuge to so many people in their times of trouble throughout her life. I just can't imagine this world without her so please pray for her. May God place his healing hands around her and be her blanket of comfort and strength. I must end now so I can go be by her side. May we all keep open hearts as we travel through our days and know the blessed connections we carry are placed before us for one reason or another. Take time for your loved ones and never forget to say, '3 love you," because one day the opportunity may pass you by to speak those words to the people who have carried you through the hardships. Theme Cross Answers Sudoku Answers 48597621 3 932514786 76'1 283459 628397541 143652897 579148632 357421968 814769325 2968351 74 r ; 'j i I Do You Know Your Future? I Do. Call For A Special Psychic Reading... Swami Earl. Please have your credit card ready. 701-360-3005