Current weekly ad Commissary - Fort Irwin - Valid from 03/11 to 03/24 - Page nb 7

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snacks vegetable olive oil vinegar soda potatoes chicken breast vitamins chicken milk beans microwave oven pepper cups bowl plate vitamin

INGREDIENTS 120z, frozen boneless, skinless chicken breast, thawed according to package directions and cut into cubes. 2 tbsp. olive oil (divided) 2 cups mixed vegetables (corn, peas, carrots, green andor lima beans, etc.), canned, frozen orfresh DIRECTIONS Protein 31g | Fat lg* | Carbs 429 4cups low sodium chicken broth 11/3 cup all-purpose flour 3/4 tsp, baking soda 2 tsp. white vinegar ‘V4tsp. poultry seasoning (optional) 2/3cupskim milk Pepperto taste Mixthe vinegar and milk in a small bowl and set aside, Ina large Dutch oven (large saucepan), heat | tbsp. olive oil over medium heat. Add the cubed chicken breast and cook for 4-5 minutes, until the outside of the chicken turns white, Toss constantly to prevent buming. Pourthe chicken broth into the pot with the chicken and turn the heat up to medium-high, Add the vegetables, While the mixture comes toa boil, make the dumpling batter by adding the flour, baking soda, and seasoning (fusing) toa medium-sized bow! and mix with a fork. Add the milk and the remaining oil Stir with a fork until all the dry mixis dampened, Drop the mixture by heaping tablespoons into the boiling broth. Make sure the dumplings don'ttouch each other or drop them onto one another. Reduce the heat to medium and cook for 10 minutes. Stir gently on occasion to prevent the dumplings from touching orsticking to the bottom, Cover and reduce heat to medium-low. Cook for an additional 10 minutes, ‘Add pepper to taste, NOTES -Nutrition analysis based on the use of frazen vegetables and excludes optional ingredients, {fusing fresh or frazen vegetables, microwave for 6-8 minutes before adding to the broth, Dothis before. beginning step1, Cooked leftover or rotisserie chicken can be used. Justskipstep1 and add it withstep 2. Can use"low sodium chicken bouillon, and make according to package directions to yield 4cups, Mita Fea STIS DOM) VE FORALL US. REGION: TOM THOSE ACTURED.T @ SHOPCOMMISSARIES.COM | COMMISSARIES.COM % CALORIES OF MACROS | SERVING SIZE Calories 393 | Protein 31% | Fat 25% | Carbs 43% NUTRITION EDUCATION Fruits and vegetables (produce) have been known for thousands of years as important tools toward off ailments. Christopher Columbus ensured that before heleft port, he had limes, lemons, and potatoes to prevent scurvy among his crew, which was caused byalackof Vitamin Cin his diet. During some of our Nation's challenges, such asthe Great Depression, the rationing of supplies during the World Wars, and the harsh winters the early settlers faced, consuming fruits and vegetables to promote optimal health was. complex, Both types of malnourishment, caused by a lack of overall calories, vitamins, and minerals, were prevalent during those times. Yet today, when our food supply is ample, and produce is available fresh, frozen, and canned year-round, Americans consume farless than therecommended amount. Iti very plausible to be nourished in calories (even overly nourished-verweight) and stil be malnourished due tolacking vitamins and minerals. Producing sstil thebesttoolto prevent ailment, and starting young is vital. Aim for at least. Children who don'teata variety of vegetables and fruits are less likely to do so as adults. The number of obese children is at an al-time high. Some point to, decreased activity as the cause, while others point to reduced home-prepared meals asthe ather. Both of these reasons play a large part, but so does a low intake offruits and vegetables. “Children learn from watching you. Prepare and eat your vegetables and frut;your kids will to!” Produced does not haveto be fresh. Canned and frozen choices that are low in sodium and free of y vy ies tt / We j CHICKEN AND QU QUICK DUMPLINGS | MACROS | SERVING SIZE NUTRIENTS — ane SIZE Fiber 4g | Sodium 882mg | Sat. Fat 2g added fats and sugars are acceptable and often are higher in nutrients than their new counterparts, The amount of produce recommended per day depends ‘onage, sex, weight, activity, etc, and MyPlate, our food guidance system, can assist you in determining your needs. et, a great startis to aim fort least 8 servings per day, Here are some tips: + filhalf your plate with fruits and vegetables for most meals + Choose fruits and veggies for snacks + Vary the colors and variety of produce + Trytoeata green vegetable with another color of produce at each meal + Limitstarch vegetables (legumes, corn, lima beans, potatoes) to one serving per meal + Usea combination of fresh, frozen, and canned produce + Thisone-pot meal uses “mixed vegetables’ to makea stickto-your-rbs comfort food. A ‘combination of fresh, frozen, and canned can be used, and the amounts and types of vegetables can be adjusted to whatever ison hand or what needs to be used up, Dietitian Tip: il your plate with hal fruits and ‘vegetables for most meals to increase your vitamins, minerals, and fiber while also likely decreasing the number of calories in your meal, DEFENSE COMMISSARY AGENCY U.S. REGION SALES FLYER DISPLAY PERIOD 6 - MAR TI-24 2024 SPECICATION AND AVALABLUTY OF PRODUCTS COMMISSAW BEN’ GRAPHICS, PADDUCTS ANDO