Sweet ‘N’ Savory Onion Quiche Baked Green Bean Fries Easy Meatball Nachos Garden Fish Fillet  Bell Pepper Frittata Mini Steak Tacos Chicken & Broccoli Alfredo Bake Grilled Meats Red Wine Rubs

A Better Breakfast Starts With Vegetables

(NAPSI)—Here’s a delicious idea: Enjoy vegetables for breakfast. Eating a balanced breakfast with lean protein, healthy carbs and a small dose of healthy fat can be a great way to start the day. Vegetables such as onions help you increase your intake of dietary fiber and other important nutrients with layers of flavor. Use these easy ideas to start your day with a nutritional boost.

• Add chopped onions, tomatoes and either spinach or kale to omelets.

• Combine hash browns or other breakfast potatoes with cooked vegetables and tofu.

• Sauté mushrooms, onions and bell peppers and add to scrambled eggs.

• Use up last night’s leftover salad and top with a poached egg.

• Spread a thin layer of onion-flavored cream cheese on lightly toasted whole-grain bread. Add sliced tomatoes and sweet onions, avocado and fresh, baby spinach leaves.

• Try this tasty onion quiche from the National Onion Association. A lighter version of the classic, this dish is easy to prep ahead and reheat in the morning to take to work or school.

Makes 6 to 8 servings


  • 5 cups yellow onion, thinly sliced

  • 1 tablespoon olive oil

  • ½ cup Canadian bacon, diced

  • 1 cup nonfat Swiss cheese, grated

  • 1 tablespoon sugar

  • 1 tablespoon flour

  • 1 teaspoon salt

  • ¼ teaspoon cayenne pepper

  • ½ teaspoon black pepper

  • ¼ teaspoon nutmeg

  • 2 eggs, 1 egg white, slightly beaten

  • ¼ cup 2% milk

  • 1 9-inch pie shell, unbaked

  • Rosemary and sautéed red onion for garnish

Directions: Preheat oven to 425 degrees. Sauté onions in olive oil until tender and translucent. Add Canadian bacon and grated cheese. In a separate bowl, combine sugar and flour with seasonings. Add slightly beaten eggs and milk to flour mixture. Put sautéed onion, ham and cheese in a pie shell; pour milk and egg mixture over onions. Bake for 35 minutes or until custard sets and top is golden brown. Serve warm.

• Wrap up a morning’s nutrition with a breakfast burrito: Fill a whole wheat or sprouted wheat tortilla with sautéed onions, scrambled eggs, tomatoes and cilantro. Top with plain yogurt and a fresh salsa like this one:

Makes 6 servings


  • ½ cup chopped yellow onion

  • 2 cups chopped fresh ripe or thawed frozen peaches, drained

  • 3 tablespoons chopped cilantro leaves

  • 2 tablespoons chopped jalapeño pepper

  • Salt

  • Fresh lime juice

Directions: Combine ingredients in medium bowl, adding salt and lime juice to taste; cover and refrigerate until ready to serve. Makes 6 servings.

Tip: Yellow onions are the best, all-purpose choice for both raw and cooked dishes. For more great tips and recipes using onions, visit

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Green Beans Among World’s Healthiest Foods

(NAPSI)—Scientists studying vegetables are finding out more about the long popular green bean. Not only do the pods contain fiber and vitamins C, K, A and B, but the latest research shows they have more antioxidants than other foods in the pea and bean families.

Registered Dietitian Tammi Hancock recommends eating fresh or frozen green beans to maximize nutritional value. “At 31 calories and plenty of nutrients per cup, they’re a great choice,” Hancock says.

For a tasty and nutrient-rich side dish, prepare green beans using Smart Balance® Butter Flavor Non-Stick Cooking Spray, a heart-healthier alternative to butter.

Baked Green Bean Fries With Chipotle Dipping Sauce

Baked Fries:

  • Smart Balance® Butter Flavor Non-Stick Cooking Spray

  • 8    oz. fresh green beans, trimmed

  • ¼   cup flour

  • 1    egg

  • ¼   cup Smart Balance® Fat Free Milk and Omega-3s

  • ¼   teaspoon garlic powder

  • ½   teaspoon salt

  • ¼   teaspoon black pepper

  •    teaspoon cayenne pepper

  • 1½ cups panko breadcrumbs

      Chipotle Dipping Sauce:

  • ¼   cup Smart Balance® Omega Light Mayonnaise Dressing

  • 2    T minced seeded chipotle peppers with adobo sauce


Preheat oven to 450 degrees. Line 2 baking sheets with foil. Spray foil with cooking spray.

Blanch green beans in boiling water for 2 minutes. Drain and immediately plunge into an ice water bath. Drain when completely cooled and dry using paper towels.

Pour flour into a large plastic bag. In a shallow dish, beat egg with milk. Mix in garlic powder, salt, black pepper and cayenne pepper. Place panko breadcrumbs in a separate shallow dish.

Drop beans in bag of flour and shake to coat. Remove beans and shake off excess flour; set aside. Pour flour remaining in bag into egg mixture and whisk until smooth. Working with about 5 beans at a time, dip beans in egg mixture, turning to coat. Remove from mixture and place onto panko crumbs, gently coating. Transfer coated beans to prepared baking sheets, arranging beans about an inch apart.

Spray top of beans lightly with cooking spray, holding can an arm’s length away from the beans.

Bake in center of oven for 8−12 minutes or until panko crumbs are golden brown. Serve with Chipotle Dipping Sauce, prepared by combining mayonnaise and chipotle peppers with adobo sauce.

Yield: 6 servings; about 7 beans and 1 T Chipotle Dipping Sauce per serving.

Per serving: 100 calories, 3g protein, 14g carbohydrate, 4g fat, 0g saturated fat, 0g trans fat, 19mg cholesterol, 275mg sodium, 1g fiber, 2g sugar.

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There’s More To Meatballs

(NAPSI)—The familiar, bite-sized favorite, the meatball, has become all the rage, appearing in more places than just on the appetizer tray or at the pasta bar.

Because meatballs are fun and so versatile, many trendy consumers today may look at them in a whole new light.

Active families appreciate that frozen meatballs can be enjoyed any day of the week, because all the prep work has been done for you. The meatballs are already seasoned, making them an even-more-delicious (and possibly less expensive) addition to a recipe or sauce than unseasoned, plain ground beef. Once they’re defrosted, you can use the meatballs whole or dice them up, even grind them in a food processor. They can be stirred into favorite recipes, whether steamy soups and stews, hearty casseroles or flavorful pasta plates. They really stand out in a succulent meatball sandwich. Pick up a package of high-quality, frozen meatballs and use them in recipes much as you would ground beef.

You can get Casa Di Bertacchi meatballs from Sam’s Club frozen in a 6-pound bag, and keep them on hand for a quick dish when a hungry crowd suddenly appears, such as this tasty recipe for meatball nachos.

Easy Meatball Nachos


  • 16 Casa Di Bertacchi fully cooked meatballs, thawed

  • 1 medium onion, chopped

  • 1 green bell pepper, seeded and chopped

  • 1 tablespoon olive oil

  • 1 envelope taco seasoning

  • 1 can (14.5 ounces) sliced stewed tomatoes, with liquid

  • 1 can (15 ounces) black beans, rinsed and drained

  • 1 bag (10 ounces or larger) tortilla chips, any variety

  • Grated cheddar or Monterey Jack cheese

  • Sour cream (optional)


• Cut meatballs into quarters. In a large frying pan, sauté the onion and bell pepper in oil over medium-high heat until tender.

• Stir in meatballs and cook for 3 minutes. Stir in taco seasoning, tomatoes and beans.

• Reduce heat to medium and simmer for 10 minutes, stirring occasionally and breaking apart tomato chunks.

• Spoon meat mixture over individual servings of tortilla chips. Sprinkle cheese over top and garnish with sour cream.

Makes 8−10 servings.

Variation: Meat filling can also be served burrito style, in warm flour tortillas.

For more great meatball recipes, visit

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Lighten Up Your Supper

(NAPSI)—When you want a delicious, healthy meal, and timing is tight—go fish! Garden Fish Fillet balances the delicate flavors of fish, fresh herbs, carrots and grapes. A generous grating of nutty Jarlsberg cheese adds a tasty touch to this simple supper. Cleanup is quick and easy, too.

Garden Fish Fillet 
(Serves 4)


  • 4 4-ounce pieces boneless white fish fillets

  • 1 tablespoon olive oil

  • 4 tablespoons chopped fresh herbs (dill, tarragon, chives, parsley)

  • 2 cups shredded carrots

  • 1 cup halved seedless green grapes

  • 1 cup (4 ounces) grated Jarlsberg cheese

  • 4 lemon slices


Preheat oven to 425°. Coat fillet pieces with olive oil; arrange in a foil-lined, oven-proof baking dish. Mix together herbs, carrots, grapes and cheese. Divide mixture into equal portions to cover each fillet, then top each with a lemon slice. Cover dish tightly with foil and bake 20 minutes. Let stand 5 minutes, covered, before serving. If desired, drizzle with a simple lemon vinaigrette and a few grindings of fresh black pepper. Serve with steamed, lightly buttered asparagus and baby red potatoes.

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Better Nutrition For Your Calorie “Salary”

by Elizabeth M. Ward,
M.S., R.D.

(NAPSI)—While fad diets come and go, often making it difficult to decide what to eat as part of a healthy lifestyle, a balanced diet never goes out of style.

Each person has a calorie “salary,” an amount of calories to maintain his or her weight. You need to be mindful about how you spend calories and make sure to fuel your body with the nutrients it needs every day.

When planning where to “spend” my family’s calories, I choose nutrient-rich foods such as Eggland’s Best eggs, because they taste great and offer a bigger “bang” for our caloric buck. I like Eggland’s Best eggs because for just 70 calories my family gets an egg containing 10 times more vitamin E and 38 percent more lutein than an ordinary egg.

As a mother and a registered dietitian, I love the fact that Eggland’s Best eggs provide double the amount of omega-3 fatty acids and vitamin D of ordinary eggs, since these nutrients are essential for brain development and building strong bones. Plus, Eggland’s Best eggs contain less cholesterol and 25 percent less saturated fat.

For busy parents looking for tips on sustaining healthy eating habits throughout the day, I recommend preparing meals ahead of time.

Here is a nutritious recipe that can be enjoyed at breakfast, lunch and dinner.

To find more recipes and information on Eggland’s Best,

Eggland’s Best Bell Pepper Frittata

Makes 6 servings
Prep Time: 5 minutes
Cook Time: 20 minutes


  • 6 Eggland’s Best eggs

  • ⅔ cup fat-free milk

  • ⅔ cup bell peppers, diced

  • ⅔ cup shredded low-fat mozzarella cheese

  • ½ teaspoon salt

  • ½ teaspoon pepper

  • 1 tablespoon butter


Preheat oven broiler to medium-high heat.

In a medium bowl, mix Eggland’s Best eggs, milk, salt, pepper, butter until well blended; stir in diced peppers.

Cook in a 12-inch ovenproof, nonstick skillet over medium heat until edges are set and eggs begin to cook through, approximately 5 minutes.

Sprinkle shredded mozzarella cheese over eggs and remove from stove; heat under broiler until cheese is melted and eggs are set (1−2 minutes).

Cool for 10 minutes before serving.

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Tiny Tacos Full Of Nutrition

(NAPSI)—Mini steak tacos can be a grande idea, whether you’re celebrating Cinco de Mayo or just enjoying a hearty, healthy meal with your family and friends.

The recipe is made with authentic Hand Made Style Corn Tortillas that offer a “fresh from the kitchen taste” with a unique blend of corn and wheat. Packed with 14 grams of whole grain, 90 calories per tortilla and no trans fats, they have a delicious corn taste and the soft, flexible texture of flour tortillas. They’re from La Tortilla Factory, where the mission is to innovate while satisfying healthy eating habits and remaining grounded in Mexican heritage.

In fact, the company has contributed to the national shift in eating habits by continuously creating more healthful and more flavorful premium products of excellent quality, setting numerous industry standards along the way, and transforming the simple tortilla into an icon of good living.

In addition, the lean beef in the recipe is a tasty, healthy choice. That’s because a 3-oz. serving of lean beef has about 150 calories and is a naturally rich source of 10 essential nutrients needed for a healthy, active lifestyle. It also provides about half the Daily Value for protein. The protein in beef is a powerful nutrient that can help you strengthen and sustain your body.

There’s a substantial body of evidence, reports The Beef Checkoff, that the protein, iron and B vitamins in lean beef help maintain a healthy weight, build muscles and fuel a healthy and active lifestyle.

Mini Steak Tacos with Spicy Pico De Gallo

Makes 12 servings


  • 1½ pounds beef shoulder top blade (flat iron) steaks

  • 12 La Tortilla Factory Hand Made Style Tortillas

  • Spicy Pico de Gallo (recipe follows)

  • 8 ounces shredded Mexican cheese blend


½ cup prepared Italian dressing

¼ cup lime juice

1 tablespoon honey

1½ teaspoons ground cumin

1 teaspoon chili powder


Cut beef steaks lengthwise in half, then crosswise into ¼-inch strips; set aside. Combine marinade ingredients in medium bowl. Place beef and marinade in food-safe plastic bag. Close bag securely and marinate in refrigerator 30 minutes. Remove beef from marinade; discard marinade. Heat pan over medium heat until hot. Add ½ of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Repeat with remaining beef. Evenly divide beef strips over tortillas. Top with 1 tablespoon Spicy Pico de Gallo and 1 tablespoon cheese. Spicy Pico de Gallo: Combine 11/2 cups chopped tomato, ½ cup finely chopped onion, ¼ cup chopped fresh cilantro and 1 tablespoon minced jalapeño pepper in large bowl. Stir in ¼ cup hot picante sauce or salsa and 1 tablespoon fresh lime juice. Cover; refrigerate 1 hour to let flavors blend.

Nutrition information per serving: 210 calories; 9 g fat; 14 g carbohydrate; 20 g protein.

Recipe courtesy of The Beef Checkoff.

Learn More

You can find more tips and recipes at

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Cool Facts About Frozen Foods

(NAPSI)—Here’s cool news for when you want to make a nutritious meal fast: The Food and Drug Administration says there’s virtually no nutritional difference between fresh and frozen fruits and vegetables, explains Supermarket Guru Phil Lempert. A well-known food industry expert,Lempert holds the reputation as the premier forecaster of consumer behavior within the world of food. Lempert reports that frozen fruits and vegetables are typically harvested and flash frozen, leaving them more nutrient dense than their fresh fruit and vegetable counterparts, which can spend as much as half of their peak freshness period in distribution.

The Tasty Truth

More good news: Many of the ideas people maintain about frozen food are merely myths. Here’s a look at a few—and at the facts:

Myth: Frozen meals are heavily processed and not made with real ingredients.

Truth: Frozen meals can give families access to real, high-quality ingredients year-round. These meals start with simple and fresh- tasting ingredients including al dente pastas, crisp vegetables and tender meats.

Myth: Frozen meals are not good for people watching their weight or trying to eat healthy.

Truth: Frozen meals provide built-in portion control and are a tasty alternative to meal replacements such as bars and shakes. For example, you can find comfort food classics that taste like the real thing, often with fewer calories.

Myth: Frozen foods are taste- less and uninspired.

Truth: There are many chef-created options with frozen meals, such as a Top Chef Chicken Margherita with Balsamic, made with tender chicken, al dente pasta and roasted garlic from Healthy Choice, one of the pioneers of delicious, health-minded food. Its simple food made from only the best ingredients including crunchy apples, crisp vegetables, tender meats and pasta. These meals contain healthy alternatives that taste delicious: olive oil instead of butter; slow-simmered sauces instead of heavy cream; a splash of red wine for a punch of flavor instead of added salt.

Another option can be a hearty pot pie filled with tender meat and savory vegetables from Marie Callender’s, whose great-tasting dishes are always made from quality ingredients.

Personalize Your Frozen Meal

Frozen meals are an inexpensive and convenient solution to make meals taste like they are made from scratch. Not only that, frozen meals can be customized by adding ingredients or sides. The chefs at ConAgra Foods suggest adding sun-dried tomatoes to Marie Callender’s Chicken & Broccoli Alfredo Bake for complementary flavor. If you’re looking to kick up the heat, top Healthy Choice Chicken Enchilada Bake with a sliced jalapeño.

Expert’s Opinion

Whether you have a taste for international fare such as Portabella Parmesan Risotto or an everyday favorite such as Macaroni and Cheese, the chefs at ConAgra Foods—who create single-serve and multiserve frozen entrées for Healthy Choice, Marie Callender’s, Bertolli and P.F. Chang’s Home Menu meals—can provide what you want. No matter your mood, craving or preference, there are many options with frozen meals.

“Fewer meals are made from scratch these days compared to a generation ago and many Americans are spending less time in the kitchen,” ConAgra Foods Spokesperson Lempert added. There is a myth that home cooked is always more nutritious than frozen but many frozen foods are portion controlled, start with fresh-tasting ingredients and have saturated fat and sodium levels that are much the same as their home-cooked counterparts, if not lower.” Therefore, you can feel free to feed your family frozen meals, knowing they’re wholesome as well as quick and easy to prepare.

Learn More

Visit to see how Healthy Choice and MarieCallender’s are helping to imagine what the future of the frozen food aisle could look like.

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The Bold Flavors Of Argentina’s Mendoza Meet In A Single Wine

(NAPSI)—The Mendoza region—the heart of Argentina’s winemaking district—has long been known for its high altitude and full-bodied wines.

Now, the oldest operating winery in the region has taken a step back in time to put its own twist on an Argentine winemaking tradition—a blended red wine.

The winery is Don Miguel Gascón and the wine is named Colosal. According to Ernesto “Nesti Bajda, the winemaker, Colosal represents the long-standing Argentine tradition of red blends.

The wine itself is named for the robust, full-bodied wine that was first made at Bodegas Escorihuela Gascón in 1890 by Don Miguel Gascón himself.

This full-bodied blend is Malbec based, with layers of Bonarda, Syrah and Cabernet Sauvignon to add complexity and rounder tannins. Distinctive flavors of dark blackberry, ripe plum and dark cherry meld with hints of oak, chocolate and mint, for a wine that could only be called Colosal.

Varietal Breakdown:

Each of the distinctive varietals contributes a unique characteristic to the wine.

 Malbec: The thick skin of this dark grape translates to a deep purplish-black color, complemented by floral violet aromas and dark fruit flavors with mouth-filling tannins.

 Bonarda: Light bodied, with fruit-forward flavors of ripe cherry and plum that meld with smooth tannins to create a pleasantly sweet mouthfeel with an overall elegance.

• Syrah: Dark skinned and full of flavor, this grape often produces blackberry, black pepper and spice aromas with occasional hints of green olive and a white pepper finish.

• Cabernet Sauvignon: Small and robust, this grape imparts sturdy tannins, black fruit aromas and flavors with some herbaceous hints and offers a softening effect when blended with other varieties.

Predominantly Malbec, Colosal owes its round, soft tannins, elegant floral aromas and intensely deep purple color to this grape. Syrah’s finesse and herbal spice hints complement Bonarda’s sweet licorice notes, giving Colosalits edge. Cabernet Sauvignon adds a strong mouthfeel and complexity.

Each of these varietals represents the best example of a type of wine produced in a region known for high altitudes, semiarid soil and four distinct seasons.

The wines of the region are also celebrated for the way they can be paired with different dishes.

As a native Argentine, Don Miguel Gascón winemaker Ernesto “NestiBajda grew up with an intrinsic proclivity for barbecuing meats and all the ingredients that come along with it. This passion was further realized during a trip to Texas to promote his wines, where he received a book featuring various barbecue rubs and sauces that he had never heard of before, and has been hooked ever since.

“I’m especially drawn to the interaction that occurs when a spice, rub or sauce is added to meat. This idea of blending various ingredients for the best, most flavorful outcome isn’t unlike what I do in the cellar with Gascónwines,” Nesti says. “I’ve currently collected more than 40 various rubs and am always on the lookout for more, but my favorites are still those that I create at home, like the two below.”

For chicken:

  • 2 parts oregano

  • ½ part minced garlic

  • 1 part paprika

  • Once rubbed, sprinkle some fresh peppermint leaves and lemon zest.

  • Add salt right before taking off the grill.

For beef:

  • 3 parts thyme

  • 2 parts black pepper

  • 1 part red pepper flakes

  • ½ part oregano

  • 1 or 2 pinches of nutmeg

Rub meat liberally prior to grilling.

To learn more about pairing full-bodied blended red wines such as Colosalwith these and other grilled meats using rubs, visit

Argentinean Table Wine 2010 Gascon USA, Hayward, CA. All rights reserved.

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