Community Corner

ShopRite's Autumn Tips for Eating Well

Some tasty food advice from a corporate dietitian

Got a Craving?  Make a Swap!

If you’re following a healthy eating plan but have a snack-food craving,
what do you do?  Prepare yourself with healthy swaps.  Whether they’re
store bought or homemade, we have suggestions for healthier versions of the
most popular snack foods: salty snacks, fried foods, fast food, and sweet
treats.

Salty Snacks

When it comes to chips, store bought, light versions are your best bet.
Look for “Light” or “Baked” versions of your favorite brands, or try these
suggestions:
Pop Chips – only 110 calories per 1 ounce serving
Glenny’s Low-fat Soy Crisps – 140 calories for 2.6 ounces
Utz Rice Crisps – 140 calories per 1 ounce serving

Fried Foods?  Whether you opt for store bought or fast food versions of French fries, both varieties can provide a dose of unhealthy saturated and trans fat.
When a craving strikes, try this simple swap for preparing French fries at home:

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Baked French Fries
 ~ 1lb Russet potatoes, sweet potatoes, butternut squash, carrots, or
turnips – peeled and cut into “fry” shapes, 1/8 tsp course sea salt

Lay “fries” onto a paper towel and sprinkle with salt.  Let fries sit to
allow for excess moisture to release.  Pat dry.  Bake 20 minutes at 425º,
flip, and then bake an additional 20 minutes.

Fast Food
Pizza is a family favorite, especially for busy weeknight meal ideas.  Try
the recipe below for a healthy, fun, and delicious homemade pizza:

Single Serve Pizzas:
1 package whole grain pocket-less pitas or whole grain English muffins,
assorted pizza toppings–  low-fat cheese, marinara sauce, peppers, onions,
mushrooms, or your favorite vegetables.  Add cooked, chopped grilled
chicken breast for an extra boost of protein.

Place pitas on a baking sheet and lightly spray with olive oil cooking
spray.  Top with marinara sauce, cheese and assorted toppings.  Bake in the
oven at 350º until cheese is melted, toppings are heated, and pita is
lightly toasted.

Sweet Treats
How sweet it is to have options like these!  If you’ve got a sweet tooth
for ice cream and frozen treats, ShopRite has many “light” or “low-fat”
versions available.  Look for labels that say “no sugar added,” “light,”,
“slow churned,” or “fat-free.”  Be sure to always read labels.  

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Try these:
Edy’s Slow Churned frozen yogurt – made with skim milk and yogurt
ShopRite no-sugar-added fudge pops – only 50 calories per pop
Breyer’s Smooth and Dreamy fat free – create a sandwich with low-fat graham
crackers
So Delicious coconut milk mini fudge bar – only 70 calories per bar


For more health & Wellness tips, visit shoprite.com/wellness

Here is this week’s Right for Tonight recipe. Enjoy!

Quick Artichoke Chicken
Prep Time: 10 minutes   Cook Time: 30 minutes
Make it a meal: Serve with whole wheat couscous.

Ingredients:
1 tbsp. ShopRite Imported olive oil
4 (4-oz.) boneless, skinless chicken breasts-on sale!
2 cups sliced mushrooms
1 large onion, thinly sliced
1 (14.5-oz.) can no-salt-added diced tomatoes, undrained
1 cup artichoke hearts, drained and quartered
1 cup ShopRite reduced sodium chicken broth
1 tsp. hot sauce
2 cups fresh baby spinach leaves


Directions:
1. In a large skillet heat oil over medium-high heat. Season chicken with
freshly ground black pepper to taste. Add chicken to skillet; cook 4
minutes per side or until browned. Transfer to a plate; set aside.

2. Add mushrooms and onion to skillet; cook over medium heat until onion is
tender. Stir in tomatoes, artichokes, broth and hot sauce. Return chicken
to skillet. Simmer, uncovered, 20 to 30 minutes or until an instant-read
thermometer inserted into the chicken registers 165°F.

3. Stir in spinach; cook just until wilted. Season with pepper to taste,
and serve.

Serves 4
Per Serving: 275 calories, 6g fat, 2g saturated fat, 0g trans fat, 75mg
cholesterol, 400mg sodium, 13g carbohydrate, 4g fiber, 38g protein

Natalie Menza, MS, RD
Manager of Health and Wellness
Wakefern Food Corporation
105 Fieldcrest Avenue
Edison, NJ 08837


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