Dea Rash Extension Educator FCS/4-H Youth Development Payne County
|
|
- Darrell Cox
- 5 years ago
- Views:
Transcription
1 Dea Rash Extension Educator FCS/4-H Youth Development Payne County OHCE Leader Lesson October 2018
2 Vegetable Stock Vegetable stock can be used in place of chicken or fish stock. Beyond the standard recipes, below, vegetable stocks allow for much improvisation, Good additions include onions, carrots, potatoes, corncobs, fennel, fresh herbs, ginger, garlic, washed organic vegetable skins and even a few tablespoons of lentils. Avoid including vegetables in the cabbage family (except when used deliberately and with discretion), eggplant, and most strong greens (with the exception of kale); too many carrots or parsnips will turn the stock overly sweet. A small turnip will add complexity to the stock and offset the sweetness of the carrot. When possible, tailor the ingredients to suit the recipe the stock will be used in. In general, 5 cups of vegetables to 6 cups water makes about 3 to 4 cups stock. Combine in a stockpot: 1 medium Onion, sliced 1 Leek, white part only, cleaned thoroughly and sliced 1 Carrot, peeled and sliced 1 small Turnip, peeled and sliced 6 cloves Garlic, peeled and smashed 6 cups Cold Water 1 Bouquet Garni Bouquet Garni Since herbs tend to float and get in the way as you skim the surface of a stock it is recommended to tie them together in a little packet, known as a bouquet garni. Vary the contents to suit your dish, with additions such as whole cloves, dill, lemon zest, or garlic. Wrap in a 4 x 4-inch piece of cheesecloth: Small bunch of parsley or parsley stems 8 sprigs Fresh Thyme, or 1 teaspoon dried 1 Bay Leaf 2 or 3 Celery Leaves (optional) Tie the cheesecloth securely with a piece of cotton twine or omit the cheesecloth and simply tie the herbs together at their stems. Refrigerate in a tightly covered container until ready to use. Simmer gently, partially covered, until the vegetables are completely softened, 45 to 60 minutes. Strain into a clean pot or heatproof plastic container, pressing down on the vegetables to extract the juices. Season with: salt and ground black pepper to taste (optional). Let cool, uncovered, then refrigerate until ready to use.
3 Tomato Soup with Grilled Cheese Croutons 2 T. butter, divided 1 small onion, chopped 1 stalk celery, chopped 3 cloves garlic, chopped 1 (28 oz.) can whole peeled tomatoes, preferably San Marzano 3 c. reduced-sodium chicken broth, no-chicken broth or vegetable broth 1/4 c. heavy whipping cream (optional) 1/4 tsp. salt and 1/4 tsp. ground pepper 2 large slices whole-wheat country bread 2 oz. sliced sharp Cheddar cheese (3 slices) 1/4 c. chopped fresh basil Heat 1 Tablespoon butter in a large saucepan over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic; cook, stirring, until fragrant, about 10 seconds. Stir in tomatoes (with juice). Add broth and bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook for 10 minutes. Puree the soup in the pot using an immersion blender or in batches in a blender. (Use caution when pureeing hot liquids.). Stir in cream, if using; add salt and pepper. Meanwhile, preheat a panini maker (or you can use a skillet or a waffle maker). Spread one side of each slice of bread with the remaining 1 Tablespoon of butter. Turn the slices over and top one with cheese. Top with the other slice, butter-side up. Cook the sandwich in the panini maker/skillet/waffle maker until golden brown and the cheese has melted, 4 to 5 minutes. Cut the sandwich into bite-size pieces. Divide soup into (4) bowls. Top each serving with grilled cheese croutons and a sprinkle of basil. Serving Size: 1½ cups soup & ¼ cup croutons Per Serving: 258 calories; 13 g fat(7 g sat); 5 g fiber; 27 g carbohydrates; 12 g protein; 46 mcg folate; 29 mg cholesterol; 8 g sugars; 0 g added sugars; 148 IU vitamin A; 28 mg vitamin C; 236 mg calcium; 2 mg iron; 430 mg sodium; 617 mg potassium; Vitamin C (47% daily value), Calcium (24% dv) Easy Butternut Squash Soup 1 (12 oz.) pkg. refrigerated cubed butternut squash 1/2 c. finely chopped onion 2 T. unsalted butter 1 (14.5 oz.) can reduced-sodium chicken broth 1 (12 oz.) can fat-free evaporated milk 1 tsp. packed brown sugar 1/2 tsp. kosher salt 1/2 tsp. ground nutmeg 1/4 tsp. ground white pepper (more if desired) Fresh thyme sprigs (optional) Freshly grated nutmeg (optional) Pour the butternut squash into a 2-quart microwave-safe baking dish with a lid. Add 2 T. water. Cover and microwave on 100% power (high) for 3 minutes. Stir. Microwave on 100% power (high) for 3 more minutes. Stir again. Microwave on 100% power (high) about 2 more minutes or until squash is very tender. Using a pastry blender or potato masher, mash squash. Meanwhile, in a heavy medium saucepan, cook onions in hot butter until tinder, stirring frequently. In a food processor or blender, combine cooked onions, mashed squash, broth, evaporated milk, brown sugar, salt, 1/2 tsp. ground nutmeg and white pepper. Cover and process or blend until smooth. Return soup to the saucepan. Cook and stir over medium-high heat until heated through. If desired, garnish with thyme and freshly grated nutmeg. Serving size: 1 cup Per serving: 185 calories; 6 g fat(4 g sat); 2 g fiber; 25 g carbohydrates; 8 g protein; 7 mcg folate; 15 mg cholesterol; 15 g sugars; 8,507 IU vitamin A; 18 mg vitamin C; 300 mg calcium; 1 mg iron; 560 mg sodium; 388 mg potassium Nutri on Bonus: Vitamin A (170% daily value), Calcium (30% dv), Vitamin C (30% dv) Carbohydrate Servings: 1½ Exchanges: 1 milk, 1 starch, 1 fat
4 Healthified Broccoli Cheddar Soup 1 bunch broccoli 1 small onion, finely chopped 1 medium red-skinned potato, diced 1/4 c. flour 3 c. low-sodium chicken or vegetable broth Kosher salt and freshly ground black pepper 1/4 tsp. freshly grated nutmeg 1 c. grated extra-sharp Cheddar cheese 1 tsp. Worcestershire sauce 1 (12 oz.) can fat-free evaporated milk 2 scallions, thinly sliced Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately. Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes. Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar cheese, Worcestershire and milk. Season with salt and pepper and garnish with scallions. Cook s Note: Leftover soup should be reheated in the microwave rather than on the stovetop where the cheese will break or separate from the broth. 6 servings Nutrition Information: (per serving): Calories: 230; Total Fat: 8g; Saturated Fat: 4.5g; Cholesterol: 20mg; Sodium: 360 mg; Carbohydrates: 26mg; Dietary Fiber: 4 g; Protein: 16g; Sugar: 10g Contest-Winning Easy Minestrone 2 large carrots, diced 2 celery ribs, chopped 1 medium onion, chopped 1 T. olive oil 1 T. butter 2 garlic cloves, minced 2 can (14.5 oz. each) reduced-sodium chicken broth 2 cans (8 oz. each) no-salt-added tomato sauce 1 can (16 oz.) kidney beans, rinsed and drained 1 can (15 oz.) chickpeas, rinsed and drained 1 can (14.5 oz.) diced tomatoes, undrained 1 1/2 c. shredded cabbage 1 T. dried basil 1 1/2 tsp. dried parsley flakes 1 tsp. dried oregano 1/2 tsp. pepper 1 c. uncooked whole wheat elbow macaroni 11 tsp. Grated Parmesan cheese In a large saucepan, sauté the carrots, celery and onion in oil and butter until tender. Add garlic, cook 1 minute longer. Stir in the broth, tomato sauce, beans, chickpeas, tomatoes, cabbage, basil, parsley, oregano and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add macaroni; cook uncovered, 6-8 minutes or until macaroni and vegetables are tender. Ladle soup into bowls. Sprinkle with cheese. Nutrition Facts (per 1 cup serving): 180 calories; 4g fat (1g saturated fat); 4mg cholesterol; 443 mg sodium; 29g carbohydrate (7g sugars, 7g fiber)); 8g protein Diabetic Exchanges: 2 starch, 1 lean meat Freeze Option: Before adding cheese, freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.
5
6
7 Beer Chili Bean Soup BHG - serves 4 Ingredients 1 15 oz can Hot-Style Chili Beans with chili gravy 1 12 oz can Beer (1-1/2 cups) 1 11 ¼ oz can Condensed Chili Beef Soup 1 ½ cups Chopped Cooked Turkey (about 8 ounces) 1 cup Hot Water 1 tsp Dried Minced Onion 1 tsp Worcestershire Sauce ½ tsp Garlic Powder Shredded Cheddar Cheese Dairy Sour Cream (optional) Directions In a large saucepan combine chili beans with chili gravy, beer, chili beef soup, chopped turkey, the water, dried minced onion, Worcestershire sauce, and garlic powder. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Serve with cheese and, if desired, sour cream. Makes 4 servings. Nutritional facts per serving: calories: 353, total fat: 10g, saturated fat: 5g, monounsaturated fat: 3g, polyunsaturated fat: 1g, cholesterol: 57mg, sodium: 1154mg, carbohydrate: 35g, total sugar: 1g, fiber: 12g, protein: 27g Chicken Tortilla Soup Kraftfoods.com - 4 servings - 35 minutes Ingredients 6 corn tortillas (6 inch), divided 1 ½ tsp vegetable oil, divided ½ lb. boneless skinless chicken breasts, cut into bitesized chunks 2 cans (14 oz. each) chicken broth 1 cup Thick 'N Chunky Medium Salsa 1 cup frozen corn 1 cup Shredded Cheddar Cheese Directions Preheat oven to 400 F. Cut 2 of the tortillas into strips; toss with 1/2 tsp. of the oil. Spread in single layer on baking sheet. Bake 10 to 12 min. or until crisp, stirring occasionally. Meanwhile, finely chop remaining 4 tortillas. Heat remaining 1 tsp oil in large saucepan on medium-high heat. Add chicken; cook and stir 5 min. Add chopped tortillas, broth, salsa and corn. Bring to boil; reduce heat to medium-low and simmer 15 min. Ladle soup into serving bowls; top with cheese and tortilla strips. Variation: May substitute beef for chicken and add beans. Nutrition 370 Calories, 15 g fat, 1400 mg Sodium, 34 g carbs, 4 g fiber, 27g protein, Vitamin A 10%DV, Vitamin C 6% DV, Calcium 30% DV, Iron 10%DV
8 French Onion and Beef Soup Source: Better Homes and Gardens Makes 4 servings, Start to Finish: 25 minutes Ingredients 3 Tbsp. Butter or Margarine 1 medium Onion, thinly sliced and separated into rings 2 10 ½ oz. cans Condensed French Onion Soup 2 ½ cups Water 8 oz Cooked Beef, cubed (2 cups) 4 1-inch-thick slices French Bread ½ cup Shredded Gruyere or Swiss cheese (2 oz) Directions 1. Preheat broiler. In a large skillet melt butter over medium heat. Add onion; cook about 5 minutes or until very tender. Stir in French onion soup, the water, and cooked beef. Bring to boiling, stirring occasionally. 2. Meanwhile, place the bread slices on a baking sheet. Broil 4 inches from the heat about 1 minute or until toasted on one side. Top the toasted side of bread slices with shredded cheese; broil about 1 minute more or until cheese is melted. 3. To serve, ladle soup into soup bowls. Top with bread slices, cheese sides up. Makes 4 servings. Slow Cooker Black-Eyed Pea Soup 1 medium Onion, chopped (about 2/3 cup) 4 cloves Garlic, minced 1 Tbsp. Ground Cumin 2 Tbsp. Oil 3 cans (16 oz.) Black Beans, undrained, divided 1 can (14 ½ oz.) Chicken Broth, divided 1 jar (16 oz.) Thick 'N Chunky Salsa ½ cup Sour Cream Directions Cook and stir onion, garlic and cumin in oil over medium heat in large saucepan 3 minutes. Place 1 can of the undrained beans and half of the broth in blender or food processor container; cover. Blend until pureed. Add to ingredients in saucepan. Repeat with second can of undrained beans and remaining broth. Add remaining can of beans and salsa to saucepan mixture; mix well. Bring to a boil on medium-high heat. Reduce heat to low; simmer 15 min., stirring occasionally. Ladle soup into serving bowls. Drizzle each serving with 1 Tbsp. sour cream. Nutrition: 230 calories, 7 g fat, 33 carbs, 960 mg sodium, 11g fiber, 10 g protein, 2% DV Vitamin A, 8% DV Vitamin. C, 10% DV Calcium, 20% DV Iron Nutritional facts per serving calories: 465, total fat: 21g, saturated fat: 10g, monounsaturated fat: 6g, polyunsaturated fat: 1g, cholesterol: 82mg, sodium: 1701mg, carbohydrate: 40g, total sugar: 9g, fiber: 3g, protein: 28g
9 Creamy Potato Soup BHG - 4 side dish servings Ingredients 5 medium Potatoes, peeled and cubed (about 1 2/3 lbs) ½ cup Chopped Onion 1 ½ cups Chicken Broth or Vegetable Broth 1 Tbsp Butter or Margarine 1 Tbsp All-purpose Flour ¼ tsp Dried Dill or Basil, crushed ¼ tsp Salt Dash Ground Black Pepper 1 cup Lactose Free Milk Directions 1. In a large saucepan cook potatoes and onion, covered, in a large amount of boiling water about 15 minutes or until tender. Drain well. Set aside 1 cup cooked vegetables. 2. In a food processor bowl combine the remaining cooked vegetables and the chicken broth. Cover and process about 1 minute or until smooth. Set aside. 3. In the same saucepan melt butter. Stir in flour, dill or basil, salt, and pepper. Add milk all at once. Cook and stir until slightly thickened and bubbly. Cook and stir 1 minute more. 4. Stir in the reserved 1 cup cooked vegetables and blended vegetable mixture. Cook and stir until heated through. If necessary, stir in additional milk to reach desired consistency. If desired, season to taste with additional salt and pepper. Makes about 4 1/2 cups (4 side-dish servings). Taco Soup 1½ lb. Ground beef (pork could be substituted) 1 medium onion, chopped 1 can Ro-Tel tomatoes 2 cans stewed tomatoes 1 can Ranch Style beans 1 can pinto beans with jalapenos 1 can whole corn, drained 1 pkg. taco seasoning 1 pkg. Hidden Valley dry salad dressing Brown ground pork and onions. Add all ingredients and simmer 20 minutes. Top with shredded cheese, Fritos, or tortilla chips. Nutrient Information per Serving: Calories 288, Protein 22 g, Fat 5.7g, Sodium 749 mg, Cholesterol 41 mg Nutritional facts per serving calories: 236, total fat: 5g, saturated fat: 3g, cholesterol: 13mg, sodium: 509mg, carbohydrate: 40g, fiber: 3g, protein: 8g, vitamin C: 47%, calcium: 10%, iron: 10%
10 QUICK & EASY BEEF STEW This quick and easy recipe shows you how to make beef stew in just 30 minutes, not hours. Using Beef Stew Seasoning Mix, a more tender cut of beef and frozen vegetables makes stew a weeknight meal. Makes 8 (1-cup) servings. 10 mins Prep time 20 mins Cook time 2 pounds boneless beef sirloin steak, cut into 1-inch cubes 3 tablespoons flour 2 tablespoons vegetable oil, divided 1 package Beef Stew Seasoning Mix 3 cups water 5 cups frozen vegetables for stew Coat beef with flour. Heat 1 tablespoon of the oil in large nonstick skillet or Dutch oven on medium-high heat. Add 1/2 of the beef; brown on all sides. Repeat with remaining beef, adding remaining 1 tablespoon oil. Return all beef to the pan. Stir in Seasoning Mix and water. Add vegetables; bring to boil. Reduce heat to low; cover and simmer 15 minutes or until vegetables are tender. Vegetable Options: Prepare as directed, using 5 cups of your favorite frozen vegetables, such as corn, peas, carrots or green beans or 5 cups assorted cut-up fresh vegetables Classic Beef Stew: Substitute 1 can (14 ounces) beef broth, 2 teaspoons Seasoned Salt, 1/2 teaspoon Thyme Leaves and 1/4 teaspoon Ground Black Pepper for the Beef Stew Seasoning Mix and water. Nutrition information (Amount per serving) Calories: 278Cholesterol: 57mg Sodium: 550mgProtein: 25g Total Fat: 14gFiber: 1g Carbohydrate: 13g Louisiana-Style Chicken Soup Technically, this can t be called a gumbo because there is no roux but it certainly tastes like gumbo. Serve with a crusty baguette for mopping up every last delicious drop. 1 tsp. canola oil 12 oz. skinless, boneless chicken thighs, cut into bite-sized pieces 1/2 tsp. kosher salt 2 T. unsalted tomato paste 1 1/2 tsp. salt-free Cajun seasoning 1/4 tsp. crushed red pepper 1 (8 oz.) container pre-chopped fresh onion, celery and green bell pepper mix 1 (3 oz.) andouille sausage link, diced 1 bay leaf 1 (28 oz.) container unsalted chicken stock 1 c. frozen cut okra, thawed 1 c. water 2/3 c. precooked brown basmati rice (such as Uncle Ben s Ready Rice) 3 T. chopped fresh flat-leaf parsley Heat a medium saucepan over high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt. Add chicken to pan; cook 3 minutes, stirring once. Remove chicken from pan with a slotted spoon; set aside. Add tomato paste and next 5 ingredients (through bay leaf); cook 6 minutes or until vegetables are tender, stirring frequently. Add stock, okra, and 1 cup water; bring to a boil. Return chicken to pan; stir in rice. Reduce heat and simmer 9 minutes. Remove pan from heat; stir in parsley. Yield: Serves 4 (serving size: 2 cups) Nutritional Information: Calories: 240; Fat: 8.3g; Satfat: 2.1g; Monofat: 3.5g; Polyfat: 1.4g; Protein: 26g: Carbohydrate: 15g: Fiber: 2g; Cholesterol: 93mg; Iron: 2mg; Sodium: 598mg; Calcium: 64mg. Source:
Baked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationSoup s On! Recipes for the Crock Pot: Vegetable Beef Stew. Menu
Soup s On! Menu Vegetable Beef Stew Southwestern Pork Chili Chicken and Wild Rice Soup African Chickpea Soup Vegetable Barley Soup Asparagus Soup Poule au Pot Cream of Cauliflower Soup Sweet Potato Soup
More informationBlackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie
Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationFit & Flavorful Clam Chowder Recipe by Executive Chef Mark Beland
Clam Chowder Recipe by Executive Chef Mark Beland Calories: 280 Protein: 16g Carbohydrates: 45g Total Fat: 5g Saturated Fat: 1g Unsaturated Fat: 4g Trans Fat: 0g Cholesterol: 29mg Sodium: 489mg Fiber:
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More information2011 Warren RECC Recipe Cards
2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &
More informationHerbed White Cheddar Mac and Cheese
Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)
More informationRecipes November, 2015
Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan
More informationIngredients: Directions:
Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationROTINI CHICKEN CASSEROLE
ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy
SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5
More informationChicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/]
Entrées: Tip: pick 2-3 entrées per week and prepare them on the day before your work-week starts. Have premade meals prepped and packed in the fridge so you can take them to work rather than ordering takeout.
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationRecipe Selection. Smart Choices for WIC
This recipe book is made up of recipes that have been demonstrated and sampled in Delaware WIC clinics as a result of a joint project between the Food Bank of Delaware and the Delaware WIC. It is designed
More informationFRESH FROM THE GARDEN:
Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup
More informationSalads, Vegetables, and Desserts
Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. Season
More informationSERVES 2 SCROLL DOWN FOR 4 SERVING MENU
SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More informationApple Carrot Soup. Apple Coleslaw. Yield: 8 servings
Yield: 8 servings Apple Carrot Soup 1 pound pork (lean, cut into chunks) 4 apples (with skin, cored and quartered) 4 carrots (large, peeled and cut into chunks) 1 orange peel (dried, optional) 4 slices
More informationSoups. Making Stock. Hot Stock Tips Slowly simmering stock draws flavor from fish, meat or poultry bones, aromatic vegetables and herbs.
Soups Making Stock Hot Stock Tips Slowly simmering stock draws flavor from fish, meat or poultry bones, aromatic vegetables and herbs. Simple but So Rewarding Perhaps the hardest part of making stock is
More informationHealthy Spinach Artichoke Dip Slower Cooker or Oven
Healthy Spinach Artichoke Dip Slower Cooker or Oven 2 (14 oz) cans artichoke hearts, drained and coarsely chopped 1 (10 oz) package frozen spinach, thawed, drained and squeezed dry 1 cup shredded part-skim
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationPrep Time: 15 minutes
Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
More informationFive delicious heart-healthy recipes
Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationrecipe book First Edition
recipe book First Edition braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard,
More informationServe soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.
Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded
More informationSERVES 2 SCROLL DOWN FOR 4 SERVING MENU
SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side
More informationAppetizers and Snacks
Appetizers and Snacks Spicy Deviled Egg Aesthetically irresistible, this egg appetizer dish is made so meticulously to perfection. Spicy Deviled Egg Ingredients 1 hard-boiled egg 1 teaspoon pimentos ¼
More informationIntroduction. 3 P a g e
1 P a g e Contents Introduction... 3 Baked blueberry French toast... 4 Banana-oatmeal hot cakes with spiced maple syrup... 5 Baked chicken and wild rice with onion and tarragon... 9 Asparagus, tomato and
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More informationCook once, eat all week
Cook once, eat all week Prepare a large batch of roasted vegetables (along with brown rice and lentils) on the weekend, and you re all set for 3 quick and healthy plant-based dinners during the week. Use
More informationHoliday Recipe Modifications (general)
Holiday Recipe Modifications (general) Use herbs and spices rather than extra fat for flavor Try grilling or roasting vegetables instead of using casseroles for your sides Use skim milks, low fat or part
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice
HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked
More informationEasy Peasy Pasta. Prep Time: 20 minutes Serves: 6
Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped)
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts
HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan
More informationOne Pot October // Roasting Pan Recipes (Low Carb)
One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:
More informationLose It! Premium Meal Plan #3
Lose It! Premium Meal Plan #3 Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir-Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side dishes
More informationHealthy Living A-Z: Salad Essentials TOSSED SALADS
TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey
More informationRoasted Chicken Alphabet Soup
Roasted Chicken Alphabet Soup made with love by K3 2 whole chickens 5 qt chicken broth 4 Carrots (medium diced) 3 celery stalks (medium diced) 2 yellow onions (medium diced) 2 bay leaves 1 head garlic
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationRecharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationRecipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013
Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes
More informationMain Dish. Beef Italian Pasta. Serves: 4 Start to Finish Time: 30Mins.
Beef Italian Pasta Main Dish Serves: 4 Start to Finish Time: 30Mins. Ingredients: 1 ¾ cups uncooked penne pasta 1 pound lean ground beef 1 can (15 ounces) tomato sauce 1 can (14 ounces) low sodium beef
More informationSoups, Salads & Sandwiches
Beef Cooking Schools Were made possible through a Grant Sponsored by Oklahoma s Beef Producers $1-per-head checkoff, and administered by The Oklahoma Beef Council BEEF IT S WHAT S FOR DINNER Soups, Salads
More information10 Minute Veggie Soup makes 6 servings
10 Minute Veggie Soup makes 6 servings 4 (14.5 oz.) cans chicken broth, low salt variety 1 (14.5 oz.) can diced tomatoes, no salt added 1 teaspoon dried basil 1/2 teaspoon onion powder 1/2 teaspoon garlic
More informationRecipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting
Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring 2014 1 egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon
More informationLose It! Premium Meal Plan #48
Lose It! Premium Meal Plan #48 Asian Turkey Sauté Pork with Lemon and Capers Pan-Seared Tuna with Cilantro Sauce Margherita Pasta Slow Cooked Chicken SHOPPING LIST Ingredients for the side dishes are in
More information5 weeks 5 goals 5 solutions
week three WEEK THREE DINNERS SHEETPAN ROASTED FISH WITH ROASTED ZUCCHINI MONDAY TUSCAN BARLEY SOUP TUESDAY EASY ENCHILADA CASSEROLE WEDNESDAY GREEN CHILE CHICKEN BURGERS THURSDAY PORK CHILI VERDE FRIDAY
More informationGood-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3
Good-for-you minute mealshealthy food fast! 20- Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3 For more goodfor-you recipes, go to familycircle.com/ healthyfamilydinners. Gingered Tilapia
More informationGood-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa. page 3
Good-for-you minute mealshealthy food fast! 20- Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa page 3 For more goodfor-you recipes, go to familycircle.com/ healthyfamilydinners. Gingered Tilapia
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
More informationMENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
More informationOPTION 1 OPTION 2 OPTION 3
MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin
More information1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.
Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,
More informationTURKEY CASSEROLE WITH CHEESE
TURKEY CASSEROLE WITH CHEESE Prepare this turkey dish for brunch, lunch, or dinner. Feel free to use shredded Swiss or a mild Cheddar cheese in this flavorful turkey casserole. 3 cups diced cooked turkey
More informationRecipes November, 2010
Recipes November, 2010 Winter Fruit Bowl More Diabetic Meals in 30 Minutes or Less! 1 tart apple, unpeeled and diced 1 medium banana, peeled and sliced 2 Tbsp lemon juice 1/2 cup green or red grapes 1
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationBroccoli Cheese Soup. 1 (1 lb) loaf velveeta, cubed 1 cup milk ½ tbs garlic powder 2/3 cup cornstarch 1 cup water
Soups & Stews Beef Bourguignon 1tbs good olive oil 8 oz applewood smoked bacon, diced 2 1/2 pounds chuck beef cut into 1 cubes Kosher salt Freshly ground black pepper 1 lb carrots, sliced into 1 chunks
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad
HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationMenu Ideas and Recipes
Menu Ideas and Recipes We do not have to follow a set menu for dinners at the shelter, but are providing some meal ideas and recipes as a resource in case persons preparing meals would like a pre-planned
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet
HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green
More informationCLASSIC April 10, 2015
CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp
More informationLose It! Premium Meal Plan #12
Lose It! Premium Meal Plan #12 Tomato-Basil Mahi Mahi Jamaican Jerk Pork Pesto Primavera Orange Peel Beef Mexican-Style Chicken Soup SHOPPING LIST Ingredients for the side dishes are in italics. Meat 2
More informationSimply Filling, Simply Delicious
Simply Filling, Simply Delicious Power Food-rich meals, menus and snacks Now Including Breakfasts! Table of Contents Our Favorite Flavor Boosts 3 Three Simply Filling Menus Family-Friendly Menu Baked Chicken
More informationcitrus herb-roasted turkey & port gravy
citrus herb-roasted turkey & port gravy 0 minutes 3 hours servings /4 / 4 /4 orange, halved tubs Knorr Homestyle Stock - Chicken, divided cup chopped fresh herbs (fresh thyme leaves, sage, parsley and/or
More informationDAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]
MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family
More informationHeart-Healthy Thanksgiving Dinner
Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount
More informationSERVES 2 SCROLL DOWN FOR 4-SERVING MENU
SERVES 2 SCROLL DOWN FOR 4-SERVING MENU Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for
More informationClear Change TM. Category. Recipes
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
More informationAlmond Butter Bites. Black-Eyed Pea Salad
Almond Butter Bites ½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until
More informationPECAN CRUSTED TILAPIA
20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk
More informationCut avocado in half and remove pit. Using a large spoon remove the avocado from the skin and then cut into thin slices.
Spicy Tuna Rice Bowl Prep Time: 15 min. Cook Time: 2 min. Total Time: 17 min. 1 jalapeño ½ bunch cilantro ½ seedless cucumber 1 cup Giant Eagle matchstick carrots ½ bunch green onions 1 avocado 4 packets
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationBariatric Recipes. Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track.
Bariatric Recipes Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track. Grilled Mustard Chicken Lime Basil Grilled Chicken Barbecue Roast Fish Italian
More information%FMJDJPVT %*"#&5&4 3&$*1&4
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
More informationFall Vegetables and Tofu with the Flavors of Western India
Fall Vegetables and Tofu with the Flavors of Western India Fall Vegetables and Tofu Farro and Barley with Cardamom Tomato and Onion Cachumber Carrot Koshumbir Nutrition Facts Servings: 1 meal Amount Per
More informationFuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise.
Adult Recipe Cards FuFu This popular African dish is fun to say and fun to eat. Serve fufu in place of mashed potatoes for a sweet surprise. 3 cups water 4 ripe plantains 1 tbsp butter 1 clove of garlic,
More information(this isn t the exact recipe, I made some changes)
Savory Pepper Steak http://crockingirls.com/recipes/savory-pepper-steak/ (this isn t the exact recipe, I made some changes) 1½ lbs round steak, cut into ½ in strips ¼ cup flour ½ tsp salt ½ tsp pepper
More informationCHICKEN & BROCCOLI ALFREDO
MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationWelcome! Week 1 Dinner Menu. Thursday
Weekly Menu Plan Welcome! Welcome to our weekly menu, kick-off where we'll share the recipes we're craving this week to help you plan an easy menu to get through Monday, hump-day, and all the way to the
More informationHealthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.
DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17
More informationSwiss Chard with Raisins and Almonds Recipe from Epicurious.com
Swiss Chard with Raisins and Almonds Recipe from Epicurious.com Ingredients 1/2 cup dry sherry 1/2 cup raisins 2 tablespoons olive oil 1/2 cup sliced almonds 4 garlic cloves, thinly sliced 4 bunches Swiss
More information6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf
BEEF RECIPES TABLE OF CONTENTS 3 Beef and Vegetable Kebabs Beef Enchiladas Beef Lettuce Tacos Beef Stew 4 Black Bean and Beef Chili with Cilantro, Lime and Avocado Salsa Black Bean, Steak and Avocado Salad
More informationMacheesmo Meals. Greens get overlooked sometimes in the fall with all the apples. Fall Green Cuisine! MEAL 1 MEAL 2 MEAL3 BONUS! Squash & Kale Stew
09/12/2013 Fall Green Cuisine! Macheesmo Meals Greens get overlooked sometimes in the fall with all the apples and gourds floating around. The nice thing about sturdy, fall greens though is that they aren
More informationHoney Mustard Chicken Fingers
Honey Mustard Chicken Fingers These pick up and go crispy chicken fingers are sure to please the pickiest of eaters. 5 servings 6 -/ / Tbsp. Hellmann s or Best Foods Light Mayonnaise Tbsp. Hellmann s or
More informationGarbage salad. Alison Rusczyk, University Libraries
Garbage salad Alison Rusczyk, University Libraries Ingredients, as much as you want for large or small salad! Watercress, two bunches Baby spinach, one or two packages Spring mix, one large package Any
More informationCold Soups Mini Recipe Book
Cold Soups Mini Recipe Book Carolyn Washburn And Carly Vanderhorst Utah State University Cooperative Extension Washington County Chilled Bean Soup 4 cups chopped tomatoes 2 cups spicy hot V8 juice 1 can
More information