With a nod to the beginning of Lent this week most stores are featuring fish and seafood. Eggs are also on sale, and probably will be until Easter.

Food Tips of the Week

Most people probably think that when it comes to egg nutrition the protein is in the white and the fat is in the yolk. Actually, a large egg white contains 3.6g. of protein with only .06g. of fat, while the yolk contains 2.7g. of protein and 4.5g. of fat. Of the 4.5g. of fat, 2g. are mono-unsaturated (the healthiest kind) and .72g. are poly-unsaturated. The yolk also contains most of the vitamins and minerals.

By comparison, those four Girl Scout thin mints cookies you probably ate this week contain eight grams of fat, of which five are saturated.

If you need bread cubes for a recipe you should probably dry them in the oven rather than letting them air dry. When bread dries naturally, some of the starch in the interior combines with water and crystallizes. Then when you heat it up in the dish, the water comes out, which can make the finished dish soggy. When you heat it in the oven it dries much faster and the water evaporates rather than making starch crystals.

Bargains this week at Albertsons

Meat and Seafood

Chicken Breast, boneless/skinless, $1.87/lb.
T-bone Steak, family pack, $4.67/lb.
Assorted Pork Loin Chops, bone in, $1.88/lb.
Chicken of the Sea Chunk White Tuna, 5 oz. $1/can
Deming’s Pink Salmon, 6 oz. $1/can
Tilapia or Swai Fillet, previously frozen, $2.99/lb.
Cooked Clams, sold in 1lb. bags $2.99each
Pork Sirloin Chops, boneless, $1.99/lb

Produce

Clementine Tangerines, 3lb. bag 2 for $5.00

$1/each:

12oz box grape tomatoes
English cucumbers
Avocados
1lb. bag mini carrots
Fresh Express cole slaw or shredded lettuce

$1/lb.:

Broccoli crowns
Cauliflower
Pink Lady apples
Navel oranges
New red potatoes

Other Grocery

Milk, Albertsons ½ gallon, $1each
Challenge Tuscan Spreadable Butter, 7 oz, $1/each
Kraft Cheese, shredded or chunk 7-8oz, $2.99
Albertsons Block Cheese, 8 oz, $1.99
Albertsons Sour Cream, 16 oz, 4 for $5 ($1.25/each)
Crystal Geyser Water, 24 pack, 2 for $7 ($3.50/each)

Bargains this week at Safeway

With coupon from ad, save 30% on all frozen food items totaling $10 or more purchased using Safeway card, excluding meat, seafood and bakery items.

There is a buy any 3 save $6 on many participating brands of coffee and tea.

Meat and Seafood

Chicken Leg Quarters, frozen in 10 lb. bag, $.59/lb
Jennie-O ground turkey, 20oz, $3.99/each
Pork shoulder roast, whole in bag, $1.87/lb
Fresh Safeway chicken leg quarters, $.89/lb
Buy one get one free on many frozen Gorton’s fish and seafood selections
Safeway sliced ham or turkey lunchmeat, Friday only, $5
Bar-S Sliced Bacon, 16 oz, Buy one get one free

Produce

Navel oranges, $1/ 2lb.
Asparagus $1.99/lb
Fresh Express salads $.99/lb

Other Grocery

Tide laundry detergent, 50 oz, $5 (Friday – Monday only)
Selected Quaker and Post cereals, 13oz or 14oz, $1.99 (Fri-Mon only)
Quaker Oats oatmeal, 42 oz, $2.99
Anthony’s pasta, 12-16 oz, $1
Honey Nut Cheerios 17 oz, $2.99

Bargains this week at Fry’s

Fry’s is still running the Bonus Savings sale—you get $3 off now and a $2 coupon if you but 10 of the sale items, for a total saving of $5, but you have to remember to save and use your $2 coupon to get the full saving. Items on the sale this week include select General Mills Cereals for $1.99, select Campbell’s Chunky soup for $1.33, select 48 oz cartons of Breyers ice cream for $2.99, Ritz Crackers for $2.19 and Kraft Barbecue Sauce for $.69 among many others.

There is also a 50% off sale on Kellogg’s cereals, Brawny paper towels, Orville Redenbacher popcorn, Pillsbury brownie mix, Zataran’s rice or pasta, Close-Up toothpaste and Nature Made vitamins or supplements.

Meat and Seafood

Kroger boneless skinless chicken breasts, $1.88/lb
Bumble Bee tuna, 5 oz can, $.69
Tilapia fillets, fresh, farm raised, $6.99/lb
Extra Lean ground beef, $3.33/lb (3lb chub for $9.99)

Produce

Blueberries, 6 oz, $.99
Asparagus, $1.99/lb

Arizona Grown Items

$.99/lb:

Hot house English cucumbers
Red tomatoes on the vine
Broccoli
Cauliflower

$.99 each:

16oz mini carrots
Leaf lettuce
Celery
Greens
2 lb for $.99
Honey tangerines
Green cabbage

Other Grocery

Fry’s Large Eggs, 1 dz, $.98/each
Fry’s Sandwich bread, 24 oz loaf, $1/each
Kroger cheese, select bar or shredded, 12oz to 16 oz, $3.29
Marie Callender’s pies, $4.99

How to Fix Tilapia

Sometimes we choose not to purchase something because we don't know how to prepare it. Now that it's Lent, knowing how to prepare fish such as Tilapia can be a handy thing to know. Four ounces of tilapia contains about 100 calories, 21 grams of protein and no saturated fat or cholesterol. And it's one of the top 10 fish consumed in America.

Here's a quick video with Chef Jason Hill sharing a great tilapia recipe:

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For more ideas from Jason, go to his website: Cooking Sessions with Chef Jason Hill.