Newspaper Archive of
Valley News and Views
Drayton , North Dakota
October 7, 2010     Valley News and Views
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October 7, 2010

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fl Page 8 October 7th, 2010 iiiiiiiiiiii!= Valley News & Views toM, Julie Garden-Robinson, Food and Nutrition Specialist, I wrapped the ties of the I broke the pick inside the seafood and fish every day plastic lobster bib around my lobster claw. while I was in Maine. I tried neck and stared at the bright I really needed a hammer, seafood chowder, lobster red lobster on my plate. I was saw and a set of pliers. I had rolls, crab salad, salmon and in Maine, where lobster is never worked this hard for my shrimp. plentiful and less expensive protein, and I was building I definitely was getting than in the Midwestern up quite an appetite, plenty of lean protein. A 3- states. In fact, I could see the I managed to get lobster ounce serving of seafood lobster traps from our hotel "innards" on my sweater and provides more than half window, to drip butter sauce on myof an adult's daily protein Although I had eaten pants. I decided I probably needs and has less than 100 lobster in various ways, I needed plastic coveralls calories. never had ordered a whole instead of just a bib. However, many seafood lobster. I wasn't quite sure However, the lobster was and fish recipes are fairly where to begin, tasty and the experience was high in fat as a result of deep- The server helped me crack memorable since I was withfrying or frying. Grilling, open my main entree, then friends. I even rememberedsteaming and broiling are it was up to me to be a little to remove my bib before methods of cooking that do barbaric. I had a nut cracker leaving the restaurant, not add extra fat. Adding and plastic pick in hand, but I enjoyed a variety of local butter sauce and mayo-based tartar sauce contribute flavor but also boost the calories. Fortunately, lemon juice and spices add flavor without calories. I was getting omega-3 fats from the fish and shellfish. The American Heart Association has recommended that we try to have two servings of fish per week because it can have heart health benefits. Salmon, tuna, crab, shrirdp and other finfish and shellfish contain varying amounts of omega-3 fats. Omega-3 fats, which are a type of polyunsaturated fat, have been linked by some researchers to enhancing heart health, lowering blood pressure and relieving arthritis symptoms. If you decide to vary your protein sources, you can go easy on your food budget by trying canned or frozen fish and shellfish. Since fresh fish and shellfish are very perishable, be sure to shop for them last. Use your nose, too. Fresh fish should not have a "fishy" ammonia smell. Be aware of any methylmercury advisories, which is particularly important for women who are pregnant, nursing or thinking about becoming pregnant. If you are among those groups, be sure to check with a health-care provider for his or her recommendations. Check with your local game and fish department or visit its website to learn about local advisories. When preparing fish and shellfish, be sure to fully cook seafood, but do not overcook. Fish and shellfish do not require long, slow heating to tenderize. Cook at a high temperature for a short time, and then serve it right away. Food safety experts recommend that we cook fish to an internal temperature of 145 degrees We resePJe the right to tin]it quantities. Not all sale items available at all pa~lJcipating stores. Starting and ending dates may vary by store. Not responsible for graphic or typographical on'ors. SALE PRICES GOOD OCTOBER 6 - OCTOBER 12 PHONE 701-4S4-3811 DRAYTON~ NORTH DAKOTA Monday-Fdday 8:00 A.IL TO 6:00 P.M. / Saturday 0:00 A.M. TO 6:00 P.M. Sunday 9:15 A.U. TO 4:30 P.M. HY-TOP Cream of Mushroom ASSORTED TOMATO i;' CHOCOLATE ETCU sc'"s Assorted 4/$ Hy-Top Gatorade Drinks ......... 32 ozs. Beef or Chicken Broth 14,s ozs, Assorted Fly-Top ~/~ O0 V-8 Fusion Juices .......... ozs. Beef Stew Mix .......... t.5ozs. Propel 4/~500 Campbell's Assorted 3/S200 Fitness Water ........... 71o ml Spaghettios .............. 15 ozs. Motts 5/$500 Apple Sauce 23 24ozs $ I 99Hy-Top Assorted ............ - . Panburger Partner .......... Stems & Pieces |0/$~00 Dakota Growers Assorted $ I Z9 Hy-Top Mushrooms .... 4 ozs, __ Egg Noodles ..............12 ozs, \ Bush's ASSOrted Oa Hy-Top BROWN or $ II 49 Kidney & Chili Beans 16ozs, gg ..... Powdered Sugar .......... 2 Jb, Bag Navy or Great Northern Lightly Salted Bush's Beans ............... 16ozs, Gurley Peanuts ............ 16ozs, 10 ozs. OSCAR PAYB II/IB el' TURKEY I 5 lb. Chub 80% LBN - SOLD IN 5 LB. CiilBS- $1.99/LB, Ill Per lb. HEARTLAND FABaS BONELESS LAYS ASS'T. REG. $3.99 TOSTITOS Tidy Cat $i Cat Litter ................. 2o Ib, Come & Get It Sl Dog Food ............... 7,6 lb. Bag Hy-Top Aluminum Foil ............. 75 Feet Hy-Top Freezer Bags ...... 5-2o Count Box Hy-Top Lawn & Leaf Bags ........ 12 Count CASS CLAY WHIPPING CREAM $ Pint Carton ............... :: CASS CLAY ASSORTED CREAM Sl 16ozs. l l 1 1 1 1 In Barbecue Sauce $ Schwei rt Curly's Pulled Pork ........ 18 ozs. Fun Dog Franks ........ 12ozs. Schweigert Hormel Pillow Pack Summer Sausage ......... Sliced Pepperoni .......... 8 oz . John Morrell Schwelgert CHICKEN NUGGETS or Sliced Bacon .............. 12 ozs. Chicken Patties .......o s. John Morrell Heartland Farms Boneless $ Braunschweiger .......... ozs, Blade Cut Chuck Steak ... Pe b. Oscar Mayer Boneless $ 99 Beef Franks ............... 16ozs. Pork Sirloin Chops ........ Per b. I CASS CLAY ORANGE JUICE ~28 64 0zs. Cass Clay $ Swiss Chocolate MilK. .... 64ozs, Hy-Top A orted Shredded Cheese ....... sozs. International Delight Assorted Coffee Creamers....,,., '._.__: ORE IDA Assorted FRENCH FRIES or TATER TOTS s2aa ASSORTrED SMART ONES ENTREES WHITE Each HAMBURGER 5 lb. CASSCLAYAS$ORTED SCROUNDS CAU !R.. ONIONS.., ....... i ! SI!! o~lliii,, i! ,c~c,~,. ( Ore Ida Assorted s. Hashbrowns .................. ,. HEA WH Bun Dough ............ 24 count Pkg. LETTUCE...,....... MUSHROOMS.,... A.~s Assorted El Monterey CHIMICHANGAS or Apple Snackers ............ 5 ozs. Caramels............. 14ozs. Burritos ................. 32 oz, Pkg. Fahrenheit or until it flakes with a fork. We certainly have lots of tasty fish available from i lakes in the Great Plains and I! Midwest, so enjoy your local i' catch and try a new recipe, I such as this fish chowder [1 recipe from the University of Maine Cooperative Extension Service. Fish Chowder 5 potatoes, peeled and diced t~ 2 c. water i] 1/2 tsp. salt 1/4 tsp. pepper 1 pound white fish [1 (pollock, cod, etc.), cut into bite-sized pieces 1 onion, sliced I 4 C. low-fat milk Boil potatoes in water for 15 minutes. Add salt, pepper, onion and fish. Cook together until fish is done. Add milk. Heat and add more seasoning if desired. (You can add a little "kick" with a dash of cayenne pepper.) Makes six servings. Each serving has 270 calories, 2.5 grams (g) of fat, 23 g of protein, 39 g of carbohydrate, 3 g of fiber and 340 milligrams of sodium. (]ulie Garden -Robinson, Ph.D., L.R.D., is a North Dakota State University Extension Service food and nutrition specialist and associate professor in the Department of Health, Nutrition and Exercise Sciences.) V Ole and Lena Eat Chinese Courtesy of Cousin Bill Ole and Lena went for a meal at the Chinese restaurant in Fergus and ordered the Chicken Surprise. The waiter brought the meal, served in a lidded cast iron pot. lust as Lena was about to serve herself, the lid of the pot rose slightly and she briefly saw two beady little eyes looking around before the lid slammed back down. "Good grief, Ole, did you see dat?" she asked. He hadn't, so Lena asked Ole to look in the pot. He reached for it and again, the lid rose and he saw two little eyes looking around before it slammed down again. Rather perturbed, Ole called the waiter over, explained what had happened and demanded an explanation. "Please sir," the waiter said, "what you order?" "Ve ordered da Chicken Surprise," Ole said. "Ah, so very sorry," the waiter replied, "I thought you order Peeking Duck." Weekly Sudoku Solution Below Get o Jum a Start on Kelly's AD. Get it before the paper comes out by going to ............. I