The New Dietary Guidelines have rede-fined the look of the dinner plate. Ratherthan a chunk of meat accompanied bysome token vegetables and a mound ofstarch, visualize over half of your platecovered in colorful vegetables, with a dollop(1-cup) of a whole grain starch, and theremaining space (less than 10%) taken upwith a lean protein. Asian cuisine fits thismodel with its emphasis on an abundanceof vibrant vegetables, rice or rice noodles,and lean proteins—beef, chicken, fish,seafood, and soy.

Gourmet Dining Frozen Skillet MealsToo busy to cook or just not up for

cooking tonight? Gourmet Dining has thesolution--a complete meal ready from thefreezer to the table in 10 minutes. Theselection includes a range of ethnic, restau-rant-style meals made in one pot, includingItalian dishes such as Chicken Alfredo andOriental dishes such as Chicken or ShrimpFried Rice and five stir-fry dishes—Chicken,Pork, Beef, Shrimp, and Seafood. The GourmetDining ingredients (rice or noodles, protein,vegetables, and sauce) are in separatepouches, so you can decide how much youwant to use. Each package makes three tofour servings. Gourmet Dining also has twofrozen vegetable stir-fry packages—Pekingand Imperial Vegetable. Gourmet Dininghas been awarded the Best Taste Awardfrom the American Culinary Institute forthe past four years.

Pros The meals are low fat (0 to 5 g), andmost are great sources of vitamin A (25 to

80% DV) and vitamin C(25 to 60% DV) alongwith a good source offiber (2 to 5 g) perserving (8 oz).

Cons Althoughthese meals haveno added MSG, oneserving can provideup to 1,080 mgsodium (34% DV).You can modify thesodium by usingless of the sauce.The directions callfor the addition of2 tablespoons oilfor stir-frying orthe use of a non-stick spray, whichwe recommend.

We tried theShrimp Stir-Fry andfound the qualityand taste excellent--crisp vegetables andfirm, but not overcooked shrimp. We com-pared the use of the total sauce packagewith half that amount to lower the sodiumand found the reduced amount adequate.

Asian Frozen Dinners

Frozen dinners have been around for a longtime. According to the American Food Insti-tute, Americans spent more than $5.9 billionon them last year. But now more than a thirdof that—$2.2 billion—is being spent on whatis described as ethnic food, with more Indian,Thai, and other East Asian entrees crowdingout the fish sticks in the freezer case.

Our mission statement:Our mission is to provide health andculinary professionals with objective,

balanced, and science based informationon new food products, food issues,trends, and educational resources.

INSIDEPage 1-4,7 Asian Food Reviews

Page 5 Asian Food Comparison Chart

Page 6 Asian Sauce Reviews

Page 6 Asian Sauces Chart

Page 8 Field to Plate – Mangoes

Insert Asian Cuisine

Key to information boxes

Rating ★★★★ Highly Recommended

★★★ Recommended★★ Recommended with Reservations

★ Not Recommended

Claims Health & nutrition claims onthe product’s label

$ Suggested or average retail price

☛ DistributionSM = SupermarketsH/N = Health/Natural Food StoresGS = Gourmet & Specialty StoresDC = Drug & Convenience StoresCS = Club & Super StoresND = Nationally distributedRD = Regionally distributedTM = Test MarketSD = Spotty distributionMO = Mail OrderIO = Internet OrderFS = Food Service

☎ Contact Company phone number

Internet Address

NA = Information not available at the time of publication

= Written offer for free product sample on insert.

= Coupon for free productsample enclosed.

= Editorial comments

March/April 2005

Your resource for food & nutrition news & educational tools!Supermarket Savvy

FY

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continued on page 2

GOURMET DINING FROZENSKILLET MEALS

Rating ★★★★

Claims No MSG, low fat or fat free

$ $4.83/32-oz package

☛ Distribution SM, CS, ND

☎ Contact 1-877-599-9330

www.gourmetdining.net

Food Reviews – Asian Cuisine

Nutrition FactsServing Size: 8 ozServings Per Container: 4Calories 250 Calories from Fat 0

% Daily Value

Total Fat 0g 0%Saturated Fat 0g 0%

Cholesterol 70mg 23%Sodium 810mg 34%Total Carb. 45g 15%

Dietary Fiber 5g 19%Sugars 7g

Protein 16g

Vitamin A 80% • Vitamin C 60%Calcium 6% • Iron 20%

Gourmet Dining Shrimp Stir-Fry

Contessa’s Convenience & MinuteMeals: Chicken Stir-Fry

Whether you are a family of three or asingle diner, Contessa has a convenientmeal for you. Their line of ConvenientMeals serve three and can be prepared in10 minutes. The focus is on ethnic flavors—Italian, Mexican, and Asian. Contessa’sConvenience Meals were recognized in2003 by Good Housekeeping magazine asthe “Best Convenience Dinner.”

Contessa Minute Meals are frozen, single-serve portions in Asian and Italian varietiesthat are ready in just minutes in themicrowave. Asian varieties include SoyGinger Shrimp, Spicy Beef, Sweet & SourPork, and Orange Chicken.

Pros The meals are a healthy combinationof lean meat, vegetables, and a serving ofstarch. All the meals are low fat (less than30% fat calories) and most provide anexcellent source of vitamins A and C, fiber,and protein.

Cons For the Convenience Meals that con-tain rice, you have to cook the rice in aseparate pot or in the microwave for 4 to5 minutes. The sodium can be high (360 to1,250 mg). Lowest in sodium are theChicken Stir-Fry (360 mg) and the Sweet &Sour Shrimp (430 mg). For the Minute Meals,the sodium ranges from 440 to 1,000 mg.

We tried several meals and found themto be high quality and tasty. The Sweet &Sour Pork Minute Meal was our favorite.

Thai Kitchen Stir-FryRice Noodles

Here is a product thatallows you to prepare anauthentic Thai noodledish in less than 15 min-utes. Thai Kitchenstarts with 100%pure rice noodlesand adds an authen-tic blend of season-ings for a tasty sidedish, or a satisfyingentrée with theaddition of freshvegetables or meat.The three new andimproved varietiesare Toasted Sesame,Curry, and Lemon-grass & Chili.

Pros Low fat (3 to4 g) for a 1-cupserving if youspray the stir-frypan rather than using the 2 tablespoons oilrecommended.

Cons You need to soften the noodles inhot water before stir-frying in a wok orlarge frying pan. The sodium is high (530 to1,325 mg), but can be lowered by using lesssauce.

We added some shrimp to the CurryNoodles and prepared a satisfying main dishin 12 minutes with only half the sauce. Seethe review of Thai Kitchen Noodle Carts inSUPERMARKET SAVVYTM, Nov/Dec 2004, p. 5.

Forkless Gourmet Bun MealsIf you are looking for authentic ethnic

food for a fast lifestyle, try ForklessGourmet Bun Meals—they were created tofit in your hand and your life. These mealsin a bun are available in nine Mexican andAsian varieties, such as Chicken SesameTeriyaki, Kung Pao Shrimp, ChipotleChicken, and Black Bean Adobo. The bunsare individually wrapped and packaged twoto a box. To prepare, just pop one in themicrowave for 1-1/2 to 2 minutes.

Pros Depending on the flavor, they con-tain 260 to 320 calories, 10 to 16 g protein,and 5 to 9 g fat (between 16 and 27% fatcalories) per bun. They are trans fat freeand contain no artificial ingredients.

Cons The sodium is high (470 to 590 mgper bun).

The buns stayed tender and the fill-ings hot. We thoroughly enjoyed the BlackBean Adobo and Chicken Teriyaki buns.

March/April 2005 2

continued on page 3

THAI KITCHEN STIR-FRY RICENOODLES

Rating ★★★

Claims None

$ $2.85/2 servings

☛ Distribution SM, ND

☎ Contact 1-800-967-THAI

www.thaikitchen.com

FORKLESS GOURMET BUN MEALS

Rating ★★★

Claims Vegetarian (some),trans fat free

$ $3.99/two 5-oz buns

☛ Distribution SM, H/N, SD

www.forklessgourmet.com

CONTESSA’S CONVENIENCE& MINUTE MEALS: CHICKEN STIR-FRY

Rating ★★★

Claims low fat

$ Convenience Meal:$4.99 to 6.99/22 to 24 oz

Minute Meals: $3.99/10 to 11 oz

☛ Distribution SM, H/N, ND

☎ Contact (310) 832-8000

http://www.contessa.com

Food Reviews continued from page 1

Nutrition FactsServing Size: 1 bunServings Per Container: 2Calories 320 Calories from Fat 80

% Daily Value

Total Fat 9g 14%Saturated Fat 1g 5%

Cholesterol 0mg 0%Sodium 470mg 20%Total Carb. 49g 16%

Dietary Fiber 5g 20%Sugars 6g

Protein 15g

Vitamin A 2% • Vitamin C 60%Calcium 6% • Iron 20%

Forkless Gourmet Vegetarian Feast

Nutrition FactsServing Size: 1 cup preparedServings Per Container: 2Calories 285 Calories from Fat 25

% Daily Value

Total Fat 3g 5%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 530mg 22%Total Carb. 60g 20%

Dietary Fiber 0g 0%Sugars 10g

Protein 4g

Vitamin A 0% • Vitamin C 2%Calcium 2% • Iron 0%

Thai Kitchen ToastedSesame Stir-Fry

Nutrition FactsServing Size: 1 Bowl (10.5oz)Servings Per Container: 1

Calories 320 Calories from Fat 30% Daily Value

Total Fat 3.5g 5%Saturated Fat 1g 5%

Cholesterol 25mg 9%Sodium 440mg 19%Total Carb. 58g 19%

Dietary Fiber 2g 8%Sugars 2g

Protein 13g

Vitamin A 15% • Vitamin C 60%Calcium 2% • Iron 4%

Contessa Minute MealsSweet & Sour Pork

Nutrition FactsServing Size: 1 3/4 cupsunprepared with sauce (8oz)Servings Per Container: about 3Calories 140 Calories from Fat 15

% Daily Value

Total Fat 2g 3%Saturated Fat 0g 0%

Cholesterol 35mg 11%Sodium 360mg 15%Total Carb. 15g 5%

Dietary Fiber 4g 16%Sugars 3g

Protein 15g

Vitamin A 35% • Vitamin C 60%Calcium 6% • Iron 10%

Contessa Minute MealsChicken Stir-Fry

Brown Rice is a Whole Grain

Try brown rice as an accompaniment to yourstir-fry dinners. It does not have to take a longtime to prepare. Uncle Ben’s has an InstantBrown Rice that is ready in just 10 minutes.Or try Rice Expressions, a frozen brown ricethat can be prepared in the microwave in just60 seconds. (SUPERMARKET SAVVY,Jan/Feb 2005, p. 1)

Bird’s Eye AsianVegetables

If you like to stir-fry, but don’t havetime for the cuttingand chopping, tryBird’s Eye Oriental-style vegetableswith sauce—AsianVegetables inSesame GingerSauce or SzechuanVegetables in aSesame Sauce.Both are boxes offrozen vegetables—2 cups per box andare a great way tomeet the newUSDA guidelines ofconsuming five servings of vegetable perday. One cup of cooked vegetables is equiv-alent to two vegetable servings and con-tains only 60 calories.

A mix of different vegetables is a greatway to obtain the various nutrients thatcolored vegetables provide. The vegetablescan be cooked in a microwave or stove topin 5 minutes.

Pros A great variety of vegetables in onepackage that are low calorie (60 calories),low fat (2 g), and a good source of vitamin A(15 to 25% DV) and vitamin C (15 to 25% DV)

Cons The sauce is high in sodium (460 to630 mg). Use less sauce to lower the sodium.

Bird’s Eye Voila! frozen meals werereviewed in SUPERMARKET SAVVYTM, Jan/Feb2005, p. 2). Asian varieties are ChickenTeriyaki and Beef & Vegetable Teriyaki.

Fresh vs. Frozen vs. Canned Vegetables

Can you tell the difference between recipesmade with canned, fresh and frozen foods?Neither can the experts. The first phase of athree-part study conducted by the Universityof Massachusetts found that recipes usingcanned ingredients are similar in nutritionaland taste value to those made with fresh orfrozen items.

(University of Massachusetts Nutrition Study2000. Health & Nutrition at www.mealtime.org/)

La Choy AsianVegetables

A great staple to keepin the kitchen cupboardis canned Asian vegeta-bles. La Choy has a line ofcanned Orientalvegetables that arelow in sodium—Fancy Mixed Chi-nese Vegetables(30 mg), SlicedWater Chestnuts(10 mg), SlicedBamboo Shoots(10 mg), and BeanSprouts (10 mg).These productsalso are fat free.

Pros Low insodium and fat free.

Cons Also availableare higher sodiumOriental vegetables--Chop Suey Vegetables (320 mg) and Stir-FryVegetables (200 mg).

To lower the sodium in canned veg-etables, put them in a colander and washwith cool water.

Cascadian FarmEdamame

Edamame, a shellbean, also is called an“immature greensoybean.” Casca-dian Farm organicEdamame is sold asa frozen producteither in the pod orshelled. It is har-vested at its peakand quickly frozento “lock in nutrients”like the antioxidantvitamin C.

Pros An excellentsource of soy pro-tein (10 g), high fiber(4 g), and vitamin C(25% DV); a goodsource of calcium(10% DV) and iron(10% DV). Cons A bland product on its own. Bestwhen mixed with a flavorful dish.

Shelled Edamame is more convenientfor stir-fry dishes. Edamame needs to becooked, steamed, or boiled before eating. Ittakes about 3 to 4 minutes in boiling wateror 1 to 2 minutes in the microwave.

3March/April 2005

continued on page 4

BIRD’S EYE ASIAN VEGETABLES

Rating ★★★

Claims Low sodium

$ $2.05/9 oz

☛ Distribution SM, ND

www.birdseyefoods.com

LA CHOY ASIAN VEGETABLES

Rating ★★★

Claims Low sodium, fat-free

$ $1.39 to $2.59/can

☛ Distribution SM, ND

www.conagrafoods.com

CASCADIAN FARM EDAMAME

Rating ★★★★

Claims Organic, soy protein,heart healthy, high fiber,

good source of vitamin C,calcium & iron

$ $2.79 to $2.89 / 10-oz

☛ Distribution SM, H/N, ND

☎ Contact 1-800-624-4123

www.cascadianfarm.com

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Nutrition FactsServing Size: 1 cupServings Per Container: 2Calories 60 Calories from Fat 9

% Daily Value

Total Fat 1g 2%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 630mg 26%Total Carb. 12g 4%

Dietary Fiber 2g 8%Sugars 0g

Protein 2g

Vitamin A 25% • Vitamin C 15%Calcium 2% • Iron 2%

Birds Eye Asian Vegetables in

Sesame Ginger Sauce

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Nutrition FactsServing Size: 1/2 cupServings Per Container: 7Calories 15 Calories from Fat 0

% Daily Value

Total Fat 0g 0%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 200mg 8%Total Carb. 5g 2%

Dietary Fiber 3g 12%Sugars 1g

Protein 1g

Vitamin A 60% • Vitamin C 30%Calcium 2% • Iron 0%

La Choy Stir FryVegetables

Nutrition FactsServing Size: 2/3 cupServings Per Container: 3Calories 120 Calories from Fat 50

% Daily Value

Total Fat 5g 8%Saturated Fat 0.5g 3%

Cholesterol 0mg 0%Sodium 10mg 0%Potassium 460 mg 13%Total Carb. 9g 3%

Dietary Fiber 4g 14%Sugars 3g

Protein 10g

Vitamin A 2% • Vitamin C 25%Calcium 10% • Iron 10%

Cascadian FarmEdamame

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Edamame

Edamame is a specialty soybean harvestedas a vegetable when the beans are immatureand have expanded to fill 80 to 90% of thepod width. The word Edamame translates inmany ways including “green soy bean,” “babysoybean,” and “beans on branches.” Theyoriginated in China and were developed inJapan for eating out of the pod. Edamame iscalled the “wonder” vegetable because it con-tains all nine essential amino acids neededto be a complete protein source like eggsand meat. Apart from being a great source ofsoy protein, it is rich in fiber and potassium.

Seapoint Farms DryRoasted Edamame

This is a greatsnack—Seapoint FarmsDry Roasted Edamame.It is rich in soy protein(14 g), fiber (4 g), andiron (20% DV) for a 1/4-cup serving. Since no oil is added in theroasting, the result-ing product containsonly the natural fatin the soybeans(5 g). This is 55%less fat than inpeanuts. The prod-uct is lightly salted(76 mg).

Pros High sourceof soy protein (14 g)and fiber (4 g).Convenient andtasty.

Cons It is easy toeat too many. Stickto the serving sizeof 1/4 cup.

You can eatSeapoint Farms Dry Roasted Edamameright out of the bag or use it to add an extracrunch to a variety of recipes includingtrail mix, salads, vegetables, and stir-frydishes.

Mori-Nu Silken TofuMori-Nu tofu is the

only U.S. brand of tofusold in a shelf-stable,aseptic package thatneeds no refrigerationuntil open. All theMori-Nu tofu products contain less than2.5 g fat per serving, with only 0.5 g fat intheir lite tofu products. Tofu provides a

convenient andhealthy way toincorporate soyinto any Asiandishes as a meatalternative. Thereare six varieties ofMori-Nu Tofu,including silkentofu in soft, firm,and extra firm tolow-fat silken litetofu.

Pros Low calorie(30 calories), lowfat (2.5 g), andshelf stable.

Cons Lower soyprotein content (5 g) compared to 7 to 8 gin other tofu products.

Their soft tofu is smooth and perfectfor shakes, sauces, and dips.

NaSoya Lite Firm Tofu

With the announce-ment from the FDA that25 g soy protein a dayhelps fight coronaryheart disease, tofuconsumption hasincreased over thelast couple ofyears. NaSoya, abranch of VitasoyUSA, is quoted byAC Nielsen Data asthe number onetofu marketer inthe U.S. Each serv-ing of NaSoya tofuprovides at least6.25 g soy protein.NaSoya is madewith organic soybeans.

Pros The tofucontains 7 g soyprotein, is low fat(1.5 g), and con-tains no trans fat.It is fortified to meet 30% of the RDA forvitamins A, D, E, and B12 and calcium andonly contains 25 mg sodium per serving.

Cons For a sodium-free product, try theregular tofu instead

Firm tofu is easier to cut and worksbetter in a stir-fry or kabob recipe where itwill pick up the flavors of the marinade orsauce.

4 March/April 2005

FY

IxSEAPOINT FARMS DRY ROASTEDEDAMAME

Rating ★★★★

Claims Soy protein, fiber, iron

$ $1.29 to $1.49/4-oz bag

☛ Distribution SM, H/N, ND

www.seapointfarms.com

NASOYA LITE FIRM TOFU

Rating ★★★★

Claims Organic; heart healthy;soy protein;

vitamins A, D, E, B12; calcium

$ $2.38/box

☛ Distribution SM, H/N, ND

☎ Contact 1-800-VITASOY(848-2769)

http://www.nasoya.com

Nutrition FactsServing Size: 3 ozServings Per Container: 4Calories 30 Calories from Fat 5

% Daily Value

Total Fat 0.5g 1%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 70mg 2%Total Carb. 1g <1%

Dietary Fiber 0g 0%Sugars 0g

Protein 5g

Vitamin A 0% • Vitamin C 0%Calcium 2% • Iron 4%

Mori-Nu Silken LiteFirm Tofu

MORI-NU SILKEN TOFU

Rating ★★★

Claims Soy protein, low fat

$ $1.63/12 oz

☛ Distribution SM, H/N, ND

☎ Contact (310) 787-0200

www.morinu.com

Nutrition FactsServing Size: 1/5 pkg (79g)Servings Per Container: 5Calories 40 Calories from Fat 15

% Daily Value

Total Fat 1.5g 2%Saturated Fat 0g 1%

Cholesterol 0mg 0%Sodium 25mg 1%Total Carb. 0g 0%

Dietary Fiber <1g 2%Sugars 0g

Protein 7g 14%

Vitamin A 30% • Vitamin C 0%Calcium 30% • Iron 4%Vitamin D 30% • Vitamin E 30%Vitamin B12 30% • Phosphorus 15%

NaSoya Lite Firm Tofu

Nutrition FactsServing Size: 1/4 cupServings Per Container: 4Calories 140 Calories from Fat 50

% Daily Value

Total Fat 6g 9%Saturated Fat 1g 3%

Cholesterol 0mg 0%Sodium 76mg 3%Total Carb. 9g 3%

Dietary Fiber 4g 14%Sugars 1g

Protein 14g

Vitamin A 0% • Vitamin C 0%Calcium 6% • Iron 20%

Seapoint Farms DryRoasted Edamame

continued on page 7

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Healthy Oriental Foods Comparison Chart Items are listed in order, from least to most, by mg of sodium per serving.All items are less than 30% fat calories.Entrees are less than 720 mg Sodium and Side Dishes less than 480 mg Sodium

Serving Calories Fat % Fat Sodium Carbohy- ProteinVegetarian Entrees size & weight (g) Calories (mg) drate (g) (g)Thai Kitchen Peanut Noodle Cart (shelf stable) 1 tray (64 g) 265 7 25% 200 47 4A Taste of Thai-Pad Thai for Two (shelf stable) 1/2 container (4.5oz) 345 0.5 1% 395 89 5A Taste of Thai Pad Thai (shelf stable) 4.5 oz (128 g) 345 0.5 1% 395 89 5Thai Kitchen Savory Garlic Stir-Fry (shelf stable) 1 cup (75 g) 220 3 11% 443 46 3Thai Kitchen pad Thai-noodle cart (shelf stable) 1 tray (2.2oz) 235 3 11% 450 49 3Forkless Gourmet Vegetarian Feast (frozen) 1 bun (142 g) 320 9 25% 470 49 15Thai Kitchen Toasted Sesame Stir-Fry (shelf stable) 1 cup (77 g) 285 3 9% 530 60 4Thai Kitchen Lemongrass & Chili Stir-Fry (shelf stable) 1 cup (77 g) 285 3 9% 530 60 4Forkless Gourmet Black Bean Adobo (frozen) 1 bun (142 g) 270 7 22% 530 45 10Annie Chun’s Pad Thai Noodles (shelf stable) 1/3 box (2.75oz) 210 1 4% 570 48 3Annie Chun’s Pad Thai Noodles (shelf stable) 1 cup (77 g) 210 1 5% 570 48 3Thai Kitchen Pad Thai Stir Fry (shelf stable) 1 cup prepared 400 1 2.5% 621 93 5Thai Kitchen Stir-Fry Noodles (shelf stable) 1 cup (128 g) 400 1 3% 625 93 5Thai Kitchen Thai Peanut Stir-Fry (shelf stable) 1 cup (128 g) 310 7 19% 629 55 7Non-Vegetarian Entrees (frozen)Contessa Chicken Stir Fry 1 3/4 cup (8.1oz) 140 2 13% 360 15 15Contessa Chicken Stir-Fry 1 3/4 cup (227 g) 140 2 11% 360 15 15Contessa Sweet & Sour Shrimp 1 1/2 cup (227 g) 180 0 0% 430 40 9Contessa Sweet & Sour Pork Minute Meal 1 bowl (298 g) 320 3.5 9% 440 58 13Stouffer’s Skillet Sensation Teriyaki Chicken 1 3/4 cup (7.4oz) 160 1.5 8% 520 24 12Healthy Choice Mandarin Chicken 1 meal (10 oz) 280 3.5 11% 520 43 20Ethnic Gourmet Lemongrass & Basil Chicken 1 meal (11 oz) 400 12 25% 540 53 22Forkless Gourmet Chicken Sesame Teriyaki 1 bun (142 g) 320 8 22% 560 47 15Forkless Gourmet Pao Shrimp 1 bun (142 g) 320 9 25% 560 47 12Lean Cuisine Oriental Beef 1 meal (9 oz) 210 3.5 14% 570 31 14Healthy Choice Princess Chicken 1 meal (11 oz) 310 7 223% 580 41 18Healthy Choice Sesame Chicken 1 meal (9 oz) 260 6 23% 580 34 17Lean Cuisine Chicken Teriyaki 1 meal (320 320 3 7% 580 58 16Forkless Gourmet Thai Style Chicken 1 bun (142 g) 310 9 26% 590 43 16Healthy Choice Sesame Chicken 1 meal (10.8oz) 270 6 20% 600 37 16Healthy Choice Chicken Teriyaki 1 meal (11 oz) 270 6 22% 600 37 16Healthy Choice Oriental Beef 1 meal (11 oz) 300 9 30% 600 27 16Healthy Choice Beef Teriyaki 1 meal (9.5 oz) 310 7 23% 600 46 15Healthy Choice Oriental Style Chicken 1 meal (8.5 oz) 240 5 19% 600 28 21Uncle Ben’s Rice Bowl-Sweet & Sour Chicken 1.5 cups (12oz) 360 3 8% 620 65 17Lean Cuisine Chicken with Almonds 1 meal (8.5 oz) 260 4 13% 620 38 18Lean Cuisine Lemongrass Chicken 1 meal (9 oz) 240 6 21% 660 29 17Contessa Chicken Fried Rice 1 3/4 cup (227 g) 260 3.5 12% 680 49 17Lean Cuisine Chicken Fried Rice 1 meal (10 oz) 310 7 19% 690 45 17Lean Cuisine Teriyaki Steak 1 meal (10.5 oz) 340 7 18% 690 47 21Lean Cuisine Sesame Chicken 1 meal (9 oz) 330 8 21% 690 49 15Ethnic Gourmet Beef Bulgogi 1 meal (10 oz) 360 12 30% 700 36 13Gourmet Dining Shrimp Stir Fry 1/4 container (8oz) 180 0 0% 710 30 13Vegetable DishesLa Choy Water Chestnuts (canned) 1/2 cup (4.1oz) 25 0 0% 10 5 1Cascadian Farm Edamame (frozen) 2/3 cup (3.0oz) 120 5 38% 10 9 10Gourmet Dining Imperial Vegetable Stir Fry (frozen) 3/4 cup (85 g) 30 0 0% 30 5 2La Choy Bean Sprouts (canned) 2/3 cup (5.1oz) 15 0 0% 50 3 1La Choy Stir Fry Vegetable (canned) 1/2 cup (4.1oz) 15 0 0% 200 5 < 1Gourmet Dining Peking Vegetable Stir Fry (frozen) 1 cup (3.9oz) 50 0 0% 350 11 2Green Giant Szechuan Vegetables (frozen) 1/2 cup (4.3oz) 50 0.5 9% 410 9 2Bird’s Eye Szechuan Vegetables (frozen) 1 cup (110 g) 60 2 30% 460 9 1

Asian SaucesSan-J AsianGrilling Sauces

These fusionsauces are a mar-riage of Asian fla-vor and Americangrilling sauce taste.Try the Sweet &Hot Chili Sauce onchicken or vegeta-bles. San-J TamariSoy Sauce givesthis sauce itsunique flavor.Tamari is made withmore soybeansthan ordinary soysauce, which givesit superior flavorenhancing properties. San-J’s Cracked Pep-per Sauce is recommended for marinatingand grilling steak or salmon.

Pros The sauces are almost fat free (0 to0.5 g) in a 2-tablespoon serving.

Cons They are also moderate in sodium—370 mg sodium in 2 tablespoons of theSweet Hot Chili Sauce and 580 mg in thesame amount of Cracked Pepper Sauce.

These grilling sauces are a uniqueway to add an Asian flavor to any meat.Remember to include an abundance ofvibrant vegetables and a whole grain starchin your meal.

Gluten- and Wheat-Free Asian Sauces

If you are looking for gluten-free and wheat-free sauces, go to Edward & Sons TradingCo., Inc. at www.edwardandsons.com. Theycarry several brands that will meet yourneeds—Troy’s, Rainforest, Premier Japan,and The Wizard’s. These products are alsoavailable in health and natural food storesand in some supermarkets.

Annie Chun’sLemongrass Herb Marinade & Dressing

“This is an East-meets-West, dress-ing-meets-marinade,versatility-meets-healthy, all-purposesauce” says AnnieChun. It’s a low fatblend of olive oil,balsamic vinegar,herbs, and lemon-grass.

Pros This sauce isextremely low insodium (105 mg/1 tablespoon) for an Asian sauce.

Cons High in fat (60% fat calories) so usein moderation.

This sauce/marinade/dressing has acreamy feel and a tangy flavor that’s per-fect for salads or cold noodles right fromthe bottle. Or try it as a grilling marinadefor seafood or poultry. You can even pourthis sauce on steamed vegetables.

6 March/April 2005

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Nutrition FactsServing Size: 2 TablespoonsServings Per Container: 12Calories 30 Calories from Fat 5

% Daily Value

Total Fat 0.5g 1%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 370mg 15%Total Carb. 6g 2%

Dietary Fiber <1g 2%Sugars 5g

Protein <1g

Vitamin A 0% • Vitamin C 0%Calcium 0% • Iron 2%

San-J Grilling SauceSweet & Hot Chili

Nutrition FactsServing Size: 1 TablespoonServings Per Container: 16Calories 25 Calories from Fat 15

% Daily Value

Total Fat 1.5g 2%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 105mg 4%Total Carb. 4g 1%

Dietary Fiber 0g 0%Sugars 3g

Protein 0g

Vitamin A 0% • Vitamin C 2%Calcium 0% • Iron 0%

Annie Chun’s LemongrassHerb Marinade & Dressing

SOY SAUCE❋ Sodium (mg)

Tsang Low Sodium 300

La Choy Lite 560

Kikkoman Light 570

Kikkoman Mild 590

Tsang Regular 680

San-J Reduce 700

Kikkoman Regular 920

San-J Regular 960

La Choy Regular 1260

TERIYAKI SAUCE❋ Sodium (mg)

Kikkoman Light 310

Annie Chun’s 350

San-J Regular 450

Tsang Korean Style 460

Tsang Hibachi Grill 520

La Choy Regular 570

Kikkoman Regular 610

McCormick Regular 610

OTHER ASIAN SAUCE❋ Sodium (mg)

KAME Sweet & Sour 30Thai Kitchen Peanut Satay 100Annie Chun Lemongrass 105San-J Sweet & Tangy 160Tsang Imperial Citrus 170San-J Szechuan 180KAME Hoisin 185Annie Chun Shitake Mushroom 190KAME Szechuan 195Thai Kitchen Spicy Chili 195Thai Kitchen Red Chili 202KAME Oyster 260KAME Hot Chili 320San-J Thai Peanut 355Annie Chun Sesame Cilantro 400San-J Asian BBQ 420Thai Kitchen Pad Thai 469Tsang Szechuan 500Tsang Classic Stir Fry 570Thai Kitchen Sweet Plum 690Thai Kitchen Lemongrass Splash 690Thai Kitchen Spicy Thai BBQ 690San-J Thai Peanut 710Thai Kitchen Fish 1190

Choose Oriental Sauces Wisely –Check the Sodium Content

❋ Serving Size = 1 tbsp of sauce

SAN-J ASIAN GRILLING SAUCES

Rating ★★★★

Claims Low fat

$ $3.29 / 12 fl oz

☛ Distribution SM, ND

☎ Contact 800-446-5500

http://www.san-j.com

ANNIE CHUN’S LEMONGRASSHERB MARINADE & DRESSING

Rating ★★★

Claims Low fat, low sodium

$ $3.98/8-oz

☛ Distribution SM, ND

www.anniechuns.com

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trends, educational pro-grams, etc. We are evenlooking into a way topersonally review foodsand provide comments.

We are continuallyworking to upgrade theweb page to make it moreuseful to our subscribers. Did you knowthat you can now see thumbnail previewsof all Tip Sheets and Comparison Charts?All copy-ready handouts (Tip Sheets &Comparison Charts) are listed individuallyby title and also by category—Kids, Vege-tarian, Soy, Protein, Snacks, Meals, etc.

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Healthy regards,

7March/April 2005

Editor’s NoteDid you know that you can provide an

electronic subscription to your colleagueswho work with you for just $20 per year or$35 for two years? Just one person from acompany or organization needs to have aregular subscription (print or electronic)and be the contact person. Every subscribergets the same great benefits—

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Food Reviews continued from page 4

Fuze White TeaIn the 21st

century, tea hasgone beyond thedrink for Asians orthe wealthyBritish. Fuze hasdeveloped a bot-tled tea drink thatis high in antioxi-dants and thatcontains an excel-lent source of sixessential vitamins(C, E, B3, B5, B6,and B12) plus folicacid. Further, thecompany states

that onebottle of Fuze White/Green tea con-tains equal antioxidant capacity tothree servings of vegetables. This ismeasured by Oxygen RadicalAbsorbance Capacity (ORAC), aUSDA developed method for mea-suring antioxidant activity.

Pros One bottle of Fuze White Tea willprovide 100% DV of vitamin C, B3, B5, B6,and B12.

Cons Each serving of Fuze contains 15 gsugar from added fructose and honey. For thetotal jar, this is 34 g (about 7 teaspoons sugar).

Fuze White Tea has an earthy flavorand tastes best when chilled.

White Tea“White tea” does not refer to black tea withmilk, but rather to a specific form of teawhere the leaves and buds are simplysteamed and dried. Therefore, white tearepresents the least processed form of tea,since green, oolong, and black teas undergowithering before various degrees of oxida-tion. White tea brews from a pale-yellow to alight-red color and has a slightly sweet flavorwith no “grassy” undertones sometimesassociated with green tea. Research fromthe Linus Pauling Institute of the OregonState University also found that white teacontains more polyphenols than green teawhen measured on rats. White tea alsocontains higher levels of caffeine than greenor black teas.

Nutrition FactsServing Size: 8 fl. oz.Servings Per Container: about 2Calories 60 Calories from Fat 0

% Daily Value

Total Fat 0g 0%Saturated Fat 0g 0%

Cholesterol 0mg 0%Sodium 0mg 0%Total Carb. 15g 5%

Dietary Fiber 0g 0%Sugars 15g

Protein 0g

Vitamin A 0% • Vitamin C 100%Calcium 0% • Iron 0%Vitamin E 25% • Folic Acid 25%Niacin 50% • Vitamin B12 50%

Fuze White Tea FUZE WHITE TEA

Rating ★★★

Claims Natural antioxidants;vitamins C, E, B3, B5, B6, B12;

folic acid; polyphenols

$ $1.29 to $1.49 / 18 oz

☛ Distribution SM, DC, ND

www.drinkfuze.com

FY

Ix

Linda McDonald, MS, RD

Thanks toHelen Kan,

Dietetic Intern atUniversity of Houston,

for assistance withAsain Food research

and writing.

January 2002

Editor/PublisherLinda McDonald, MS, RD

Copy EditorsTara TerryGinger Bertrand

Advisory BoardAmanda Archibald, RD

Arch Consulting

Lisa Dorfman, MS, RD, LMHC

President, Food Fitness

International, Inc

Cathy Fitzgerald, MA, RD

M-Fit Supermarket Program

University of Michigan

Kathy Pompliano, MS, RD

Manager, New Business Development

NSF International.

Lynne Scott, MA, RD

Assistant Professor

Baylor College of Medicine

Sharon Smalling, MPH, RD, LD

Clinical Dietitian Specialist, Memorial

Hermann Hospital

SUPERMARKET SAVVY™Is published monthly

ISSN 1094-2440

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8

SUPERMARKET SAVVY™ (ISSN: 1094-2440) is published monthly (bi-monthly in print and a bi-monthly email hotsheet) by Linda McDonald Associates Inc., 11102 Lakeside Forest Lane, Houston, TX 77042. For subscription

information and customer service call 1-888-577-2889 or email to info@supermarketsavvy.com. Copyright 2005 byLinda McDonald Associates, Inc. All rights reserved. Linda McDonald Associates, Inc. makes this newsletter

available to subscribers for their use, and assumes no responsibility for that use. This newsletter is not intendedto provide advice on personal health matters, which should be provided by a qualified health care provider. No money or other compensation is accepted from food manufacturers for food reviews in this publication.

We strive to remain completely independent and objective in our review of food products.

SUPERMARKETSAVVY®

Index Annie Chun's Marinade/

Dressing p. 6

Asian Frozen Dinners p. 1

Asian Sauces p. 6

Bird's Eye Asian Vegetables p. 3

Brown Rice p. 3

Cascadian Farm Edamame p. 3

Contessa Meals p. 2

Edamame p. 4

Forkless Gourmet Bun Meals p. 2

Fresh vs Frozen vs Canned p. 3

Fuze White Tea p. 7

Gluten- & Wheat-Free Sauces p. 6

Gourmet Dining Meals p. 1

La Choy Asian Vegetables p. 3

Mori-Nu Silken Tofu p. 4

NaSoya Lite Tofu p. 4

Oriental Food Chart p. 5

Oriental Sauces Chart p. 6

San-J Asian Grilling Sauces p. 6

Seapoint Farms Roasted Edamame p. 4

Thai Kitchen Rice Noodles p. 2

White Tea p. 7

March/April 2005

Field to Plate asked resident produce expert,Mark Mulcahy to weigh in on Mangoes

MANGOES

SeasonalityMore people eat mangoes than any other fruitworldwide. The majority of mangoes eaten inthe US are imported from Mexico and SouthAmerica. Imported mangoes are availableyear round, but are at their peak May-August.US-grown mangoes (Florida) peak June-July.

RipenessMangoes come in a variety of colors. Someare greenish-yellow while others have adeep red or orange blush. When testing forripeness, as a general rule, golden yellow ororange throughout indicates ripeness as doesfreckling. A dark red blush is merely cosmeticand does not signify ripeness. Check yourmango around the stem for ripeness. Theflesh should be plump and round and youshould also be able to detect a nice fruitysmell. Mangoes will continue to ripen afterharvest, therefore it’s ok to buy unripe man-goes to ripen at home but avoid any that arehard and dark green.

Before you eatBefore a mango can enter the US it must havea US supervised hot water bath to kill fruitflies. For organic mangos, that’s all that hap-pens. Conventional mangoes may go throughadditional treatments such as a fungicidebath before being packed in fungicide treatedcartons to keep the fruit from rotting while intransport. Like all fresh produce, alwayswash your mangoes before handling them.

*Field to Plate™ is a food education company,whose experiential education forums and inno-vative giftware products are changing the waypeople, think and learn about food. Field toPlate™ brings informative fresh food and sea-sonal perspective to Supermarket Savvy readers.Field to Plate™ changing the way Americaeats one bite at a time www.fieldtoplate.comContact: info@fieldtoplate.com

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Sources: The Packer: 2000 ProduceAvailability & Merchandising Guide,Vance Publishing Corp.; Basic Guide toPesticides, Shirley Briggs, HemispherePublishing Corp.; Fruit, Alan Davidson,Simon & Schuster. Organic Options,Glen Ellen, CA.