CRAB AND BROCCOLI LINGUINI

CRAB AND BROCCOLI LINGUINI (5)

13.5 oz box of whole wheat linguini
1 lb bag of frozen baby broccoli florettes
15 oz part skim ricotta cheese
1 c skim milk
2/3 c Parmesan cheese
1/2 tsp garlic salt
1 Tbsp Italian herb seasoning (I used Good Seasons Salad Dressing mix)
12 oz flaked crab meat

Cook noodles as directed. Add broccoli during the last 3 minutes of cooking. Drain. Meanwhile, in a microwave-safe bowl (I used the dish I would store my leftovers in!) combine next 7 ingredients until smooth. heat until smooth, bubbly and slightly thickened. Combine with noodle and add crab meat.

Serve with a big fresh salad!

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TUNA AND HUMMUS WRAP

TUNA HUMMUS WRAPS 001 (570x428)

CUCUMBER DILL HUMMUS

1 (15oz) can chick peas, drain and rinse
2 Tbsp minced garlic
1/2 cup diced onion
1/2 cup diced cucumber
1 Tbsp dill weed
1/2 tsp salt
1/4 tsp pepper

I placed the last 6 ingredients in the blender and begin to puree.  Add the chick peas a little at a time and continue to puree until your hummus is a nice smooth consistency.

TUNA MIXTURE

2 (5oz) cans chunk light tuna in water, drained
1/3 cup chopped tomato
1/4 cup chopped red onion
1 (15oz) can cannellini beans, drained and rinsed
1 Tbsp minced garlic
2 Tbsp Italian Dressing
4 cups Romaine or mixed lettuce
4 large tortillas (I used Azteca flour tortillas but whole wheat would be a healthier choice!)

Spread one side of a tortilla with hummus, fill with tuna mixture and lettuce and wrap!

I OVER FILLED MY TORTILLA AND MY WRAP SPLIT OPEN SO AVOID OVER FILLING OR SERVE THE TUNA AND HUMMUS OVER A BED OF LETTUCE AND HAVE SOME PITA ROUNDS ON THE SIDE!

 

EAT SEAFOOD TWICE A WEEK

Twice a week, make seafood—fish and shellfish—the main protein food on your plate.
Seafood contains a range of nutrients, including healthy omega-3 fats. According to the
2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease

10 TIPS TO EAT MORE SEAFOOD

Taco

1.get creative with seafood
Think beyond the fish fillet. Try salmon patties, a shrimp
stir-fry, grilled fish tacos, or clams with whole-wheat
pasta. Add variety by trying a new fish such as grilled Atlantic
or Pacific mackerel, herring on a
salad, or oven-baked pollock.

2.put it on a salad or in a sandwich
Top a salad with grilled scallops, shrimp, or crab in place
of steak or chicken. Use canned tuna or salmon for sandwiches
in place of deli meats, which are often higher in sodium.

Bowl of Japanese Delicacies

3.shop smart
Eating more seafood does not have to be expensive.
Whiting, tilapia, suai, sardines, canned tuna, and some
frozen seafood are usually lower cost options. Check the local
newspaper, online, and at the store for sales, coupons, and
specials to help save money on seafood.

4.grow up healthy with seafood
Omega-3 fats from seafood can help improve nervous
system development in infants and children. Serve
seafood to children twice a week in portions appropriate for
their age and appetite. A variety of seafood lower in mercury
should also be part of a healthy diet for women who are
pregnant or breastfeeding.

5.know your seafood portions
To get 8 ounces of seafood a week, use these
as guides: A drained can of tuna is about 3 to
4 ounces, a salmon steak ranges from 4 to 6 ounces, and
1 small trout is about 3 ounces.

6. eat a variety of seafood
Include some that are higher in omega-3s and lower
in mercury, such as salmon, trout, oysters, Atlantic
and Pacific mackerel, herring, and sardines.

grilled fish

7.keep it lean and flavorful
Try grilling, broiling, roasting, or
baking—they don’t add extra fat.
Avoid breading or frying seafood and
creamy sauces, which add calories and fat. Using spices
or herbs, such as dill, chili powder, paprika, or cumin, and
lemon or lime juice, can add flavor without adding salt.

8.shellfish counts too!
Oysters, mussels, clams, and calamari (squid) all
supply healthy omega-3s. Try mussels marinara,
oyster stew, steamed clams, or pasta with calamari.

salmon

9.keep seafood on hand
Canned seafood, such as canned salmon, tuna, or
sardines, is quick and easy to use. Canned white tuna is
higher in omega-3s, but canned “light” tuna
is lower in mercury.

10.cook it safely
Check oysters, mussels, and clams before cooking.
If shells don’t clamp shut when you tap them, throw
them away. After cooking, also toss any that didn’t open.
This means that they may not be safe to eat. Cook shrimp,
lobster, and scallops until they are opaque (milky white).
Cook fish to 145°F, until it flakes with a fork.

Adapted from USDA 10 tips series.