Current weekly ad Commissary - Fort Irwin - Valid from 02/12 to 02/25 - Page nb 4

Products in this weekly ad

tomatoes vegetable tuna seafood olive oil water juice broccoli beans garlic basket salt pepper wheat orange sauce cups bowl bed mandarin

Acros | SERVING SIZE Protein 26g | Fat 31g* | Carbs 56g INGREDIENTS (SERVES 4) 1¥ecups couscous 2502, cans tuna in water Y4cup plus 2 tbsp. lemon juice divided 1/3 cup extra virgin olive oil Yecup black olive slices 2 claves garlic, minced Ta cherry tomatoes, halved Yecup scallions, chopped ¥ cup sliced peppercinis Yecup chapped walnuts or slivered almonds 1/3 cup fresh basil leaves, sliced and loosely packed (about 4-5 leaves) Salt and pepper to taste (optional) Yefrozen chopped broccoli thawed (optional) DIRECTIONS J, na medium-sized sauce pan, bring 3 cups of water to a boil and then add the couscous, Reduce heat to low, caver and simmer for 6 minutes. Remove the pot from the heat, (optional) add the broccoli, cover, and let set for 10 more minutes, 2. While the couscous is setting, combine 4 cup of lemon juice and drained tuna with the olive oil, garlic, olives, and peppercinis in a bowl. Add the hot, drained couscous to a bow! and pour the dressing overt. Stir gently. Let set for 5-10 minutes for the flavors to meld. 3.Just before serving, stirin the basil, walnuts, scallions, 2 thsp. of lemon juice and salt and pepper to taste, NOTE Consider serving this mixture aver a bed of mixed field greens or baby spinach and tossing ina few mandarin oranges. The large majority of fat in in this meal is "heart healthy’, however, aim to keep your total fat intake forthe day in check. The overall fat content can be lowered by omitting the nuts. Nutrition analysis is based the use of walnuts and the yield of 8.6 oz. tuna solids, once drained, and excludes the optional ingredients, Ss ea ILE ra EXCLUSIVELY FOR YOU % CALORIES OF MACROS | SERVING SIZE Calories 599 | Protein 17% | Fat 46% | Carbs 37% e080 SHORCOMUISHRES COM i COMMISH COM NUTRIENTS | SERVING SIZE Fiber 5g | Sodium426mg | Sat. Fat 4g dietary guidance for heart health, The USDA, The Centers for Disease Control and Prevention and the American Heart Association, are each consistent in promoting that a heart healthy diet can help protect the heart, manage blood pressure and cholesterol and reduce the risk of type 2 diabetes, Aheart-healthy eating plan includes: T hree scientifically credible entities that are sources for behavior strategies and + Eating a variety of fruits and vegetables daily «Consuming dried beans and legumes at least twice a week + Choosing mostly low-fat and fat-free dairy foods or protein foods + Making over half your grain choices whole wheat or whole grain + Incorporating and/or substituting health fats such as olive oil where possible + Limit the intake of empty calories from unhealthy fats, added sugars and alcohol «Keep sodium intake below the maximum amount recommended level. Incorporate a source or multiple sources of omega fatty acids foods such as nuts, fish and seafood, flax and chia seeds, and plan oils into daily intake, To build your basket with ingredients to support a heart healthy diet look for the dietitian approved thumbs up tag displayed throughout your commissary, or use Click2Go to choose a few dietitian approved recipes to build your shopping cart fora later pick-up. This recipe features foods that are lean, sources of heart healthy fats and omega 3 fatty acids, Use our other recipes, to assist you with keep track of the nutrition quality of your diet and assist you to align with the strategies bullet pointed above, Most recipes provide a detailed nutrition analysis to assist you. M iH Hy E DEFENSE COMM! ssa AGENCY “US. REGION SALES FLYER « DISPLAY PERIOD 4 - FEB 12-25, 2024 ABILITY OF PRODUCTS GRAPHICS, PRODUCTS ANT CHANGE. PCT SSUAL NFORMATIO AILLUSTRATION ONY AN IMPLY OR CONSTI PAGE 4