Dea Rash Extension Educator FCS/4-H Youth Development Payne County

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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.

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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:

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