1 HERB OYSTER STUFFING 6 cups cubed bread 4 slices lean bacon, chopped 2 medium onions, finely chopped 2 stalks celery, chopped 1 pound button mushrooms, sliced 1 teaspoon dried thyme 1/2 teaspoon dried sage 1 cup low-sodium chicken broth, or as needed 2 jars shucked oysters, drained and chopped 1/2 cup chopped fresh parsley 1. Preheat the oven to 300 F. Spread the cubed bread on a cookie sheet and dry it in the oven for 10 minutes. Remove the bread and turn the oven up to 350 F. 2. Cook the bacon in a large nonstick skillet over medium heat. When the bacon becomes translucent and the fat starts to melt, add the onions and celery. Cook until the vegetables are tender, about 10 minutes. 3. Add the mushrooms, thyme and sage and cook for 5 minutes more. 4. Transfer the mushroom mixture to a large bowl and let cool for a few minutes. Stir in the dried bread, oysters and parsley. Add just enough chicken broth to moisten the stuffing and season to taste with salt and pepper. (This can be prepared up to 1 day in advance and stored in the refrigerator.) 5. Transfer the stuffing to a large baking dish, cover with foil and bake for 35 minutes. Remove the foil and bake until the stuffing is golden brown on top, about 10 minutes more. Serving Size: 1/2 cup Per Serving: Calories 344, Fat 9g, Saturated Fat 3g, Protein 17g, Sodium 728 mg, Carbohydrate 57g, Fiber 12g LaDell Emmons Family & Consumer Science Pittsburg County 707 W. Electric McAlester, Oklahoma www/oces..okstate.edu/pittsburg Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, sex, age or disability, or status as a veteran, and is an Equal Opportunity Employer.
2 Super Moist Pumpkin Bread 1/2 stick unsalted butter 1/2 cup sugar 1 large egg 1/2 cup canned pumpkin 1/4 cup nonfat, plain yogurt 1/4 cup honey 1 teaspoon vanilla extract 1 cup flour 1 teaspoon baking powder 1 teaspoon cinnamon 1/4 teaspoon salt 1/4 teaspoon ground ginger 1/4 teaspoon ground allspice 1. Preheat oven to 350 F. Spray a bread pan with nonstick cooking spray. 2. In the bowl of an electric mixer, beat together the butter and sugar on high speed until smooth. With the mixer on low speed, add the egg and combine. Add the pumpkin, yogurt, honey and vanilla and combine until smooth. 3. In a separate bowl, combine the flour, baking powder, cinnamon, salt, ginger and allspice. Fold this mixture into the pumpkin mixture and combine until smooth. 4. Pour into the prepared pan and place in the center of the oven. Bake for 45 to 50 minutes or until a toothpick inserted into the center comes out clean. Per Serving: Calories 170, Fat 4g, Saturated Fat 2g, Protein 3g, Sodium 77 mg, Carbohydrate 33g, Fiber 1g APPLE CRANBERRY BREAD nonstick cooking spray 1 cup dried cranberries 1/2 cup apple cider 1/2 cup unsalted butter, at room temperature 1 1/2 cups sugar 3 large eggs, at room temperature 1/4 teaspoon ground cinnamon 1/2 teaspoon ground allspice 2 cups all purpose flour 2 1/2 teaspoons baking powder 3/4 cup applesauce 1. Preheat the oven to 350 F. Spray two 9" loaf pans with nonstick spray and set aside.. 2. Rehydrate the cranberries by combining them with the apple cider in a microwave safe bowl and microwave them for 1 minute. Leave the cranberries in the hot cider and set them aside. 3. Place the butter in a mixing bowl and beat at high speed with an electric mixer for 30 seconds. Gradually add the sugar and continue to beat until the mixture is pale yellow and very fluffy. 4. Turn the mixer to low and add the eggs one at a time. Stir in the cinnamon and allspice. 5. Sift the flour, baking powder and salt together. Drain the cranberries and discard the liquid. 6. Stir in half of the flour mixture. Stir in the applesauce and cranberries. Stir in the rest of the flour mixture. 7. Pour the batter into the prepared pans. Bake until the loaves are golden brown and set in the center, about 35 to 40 minutes.
3 GRILLED CHICKEN BREAST WITH RATAOUILLE For the ratatouille: 1/2 tablespoon olive oil 1/2 cup onion chopped 1/2 cup finely chopped green or red pepper 1 small eggplant, cubed (about 1 cup) 1/2 small zucchini, cubed (about 1/2 cup) 1 clove garlic, crushed 1/2 bay leaf 1 sprig fresh oregano, or dash dried 1 cup chopped tomatoes with their juice, canned or fresh salt to taste freshly ground black pepper For the grilled chicken breasts: 4 skinless, boneless chicken breasts, about 3-4 ounces each 2 teaspoons olive oil salt to taste freshly ground black pepper 1. Heat the oil in a 4-quart sauce pot over medium heat. Add the onion and cook until soft and translucent, about 3 to 4 minutes. 2. Add the pepper and cook 2 minutes more. Add the eggplant and cook 2 more minutes. 3. Add the zucchini, garlic, bay leaf and oregano. Season lightly with salt and pepper and continue to cook for 2 more minutes. 4. Add the tomatoes and simmer for 40 minutes, uncovered. Keep warm. 5. Preheat the grill. 6. Brush the chicken breasts with olive oil and season with salt and pepper. 7. Grill the chicken breasts until cooked through, about 4 to 6 minutes per side, depending on the thickness of the breast. 8. Place 1 breast on each plate and serve with the ratatouille. Serving Size: 1 breast with ½ cup ratatouille Per Serving: Calories 253, Fat 7g, Saturated Fat 1g, Protein 57g, Sodium 384 mg, Carbohydrate 13g, Fiber 5g CRANBERRY WALNUT BREAD 1/4 cup vegetable oil 1 1/2 cups brown sugar 1 egg 1 egg white 3/4 cup applesauce 2 cups all-purpose flour 2 teaspoons baking powder 1/4 teaspoon salt pinch ground cinnamon 1 cup dried cranberries 1/4 cup chopped walnuts 1. Preheat the oven to 350ºF. Spray a bread pan with nonstick cooking spray. 2. In a mixing bowl, stir the oil, sugar, egg, egg white and applesauce together. 3. In a separate bowl, sift the flour, baking powder, salt and cinnamon together. Fold the flour mixture into the applesauce mixture. 4. Fold the dried cranberries and walnuts into the batter. 5. Pour the batter into the prepared pan and bake for 45 minutes, or until the bread is golden brown and a toothpick inserted into the middle of the bread comes out clean. 6. Place the bread on a wire rack and let it cool for 10 minutes before slicing. Serving Size: 1 slice Per Serving: Calories 215, Fat 7g, Saturated Fat 1g, Protein 4g, Sodium 122mg, Carbohydrate 36g, Fiber 1g
4 FRESH PUMPKIN PIE 1 small, fresh pie pumpkin 1/2 cup brown sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger pinch ground cloves 1/4 teaspoon salt 1 egg 1/2 cup milk 1 pre-made, unbaked, 9-inch pie crust 1. Preheat the oven to 375ºF. 2. Cut the pumpkin in half and microwave it until tender, about 7 minutes. With a large spoon, scoop out the flesh and place it in a food processor and process until smooth. 2. Add the sugar, cinnamon, nutmeg, ginger, cloves, salt, egg and milk and process to combine. Strain to remove any bits of solid pumpkin. 3. Line a 9-inch pie plate with the pie crust. Pour the pumpkin mixture into the pie crust and bake until the pumpkin mixture is set, about 30 to 40 minutes. Serving Size: 1 piece Per Serving: Calories 171, Fat 6g, Saturated Fat 1g, Protein 3gg, Sodium 183mg, Carbohydrate 26g, Fiber 1g Italian Pasta Salad 1 10-oz. package frozen broccoli flowerettes 1/2 pound cooked pasta /2-oz. can no salt added diced tomatoes, drained 1/2 tsp garlic powder or 1 clove garlic, diced 1/2 cup nonfat Italian vinaigrette salad dressing 1. Bring a large pot of water to a boil over High heat. 2. Add frozen broccoli and cook for 5 minutes or until crisp-tender. 3. Drain, put back in pot and mix with remaining ingredients. 4. Serve immediately warm or chilled. Yields: 4 servings. Each serving provides: Calories: 276 Carbohydrate: 56gm Protein: 11 gm. Sodium: 302gm Fat: 2 gm. Saturated Fat: 0gm Fiber: 6 gm Serves 20 Lemon-Strawberry Punch 1 can (6 oz.) frozen orange juice concentrate, thawed 1 pkg. frozen sliced strawberries 1 can (6 oz.) frozen lemonade concentrate 1 quart carbonated water 1 quart ginger ale Sliced bananas (garnish) Sliced oranges or lemons (garnish) Combine frozen lemonade, the strawberries (half -thawed with juice), and the orange juice. Place in a punchbowl with ice. Just before serving, add carbonated water and ginger ale. Garnish with thin slices of orange or lemon.
5 INGREDIENTS: LOWFAT BREAD STUFFING 4 ounces sweet Italian turkey sausage, casings removed 1 tsp canola oil 1 cup chopped onion 1 cup chopped celery 1 cup chopped mushrooms 1 tbsp fresh sage, finely chopped 1 tsp dried thyme 1/4 teaspoon black pepper 1 pound day-old artisan bread cubes /2 ounce can fat free, low sodium chicken broth 1 egg, lightly beaten, or 2 egg whites PREPARATION: Spray a large nonstick skillet with cooking spray. Cook sausage meat until browned, breaking it into chunks with a spatula. Remove from pan and set aside. Add 1 tsp canola oil to skillet. Add onion, celery and mushrooms, and sauté until tender. In a large bowl, combine bread cubes with cooked sausage, vegetable mixture, herbs and pepper. Whisk together broth and egg, and pour over stuffing mixture. Toss well to coat. Spoon stuffing into 13-inch x 9-inch baking dish and bake at 350 degrees for minutes, or until browned. Makes 12 servings Homemade Turkey Soup Ingredients: Yield: 16 cups 6 lb turkey breast. (at least 2 cups). 2 medium onions 3 stalks of celery 1 tsp dried thyme 1/2 tsp dried rosemary 1/2 tsp dried sage 1 tsp dried basil 1/2 tsp dried marjoram 1/2 tsp dried tarragon 1/2 tsp salt to taste black pepper 1/2 lb Italian pastina or pasta Preparation: 1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full. 2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also. 3. Simmer covered for about 2-1/2 hours. 4. Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator 5. After cooling, skim off fat. 6. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces. 7. Add turkey meat to skimmed soup along with herbs and spices. 8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. 9. Serve at once or refrigerate for later reheating. Serving Size: 1 cup: Per Serving: Calories 226, Fat 5g, Saturated Fat 1g, Cholesterol 93mg, Sodium 217
6 BAKED PORK CHOPS WITH APPLE STUFFING 4 pork loin chops salt to taste freshly ground black pepper 2 tablespoons olive oil 1 medium yellow onion, chopped 1/4 cup chopped celery 2 tart apples (such as Granny Smith), peeled, cored and chopped 1 1/2 cups bread cubes 1/4 cup chopped fresh parsley 1/4 cup apple cider 1 tablespoon Dijon mustard 1. Preheat the oven to 350º F. 2. Heat 1 tablespoon of olive oil in a heavy skillet over medium-high heat. Season the pork chops with salt and pepper and brown them on both sides, about 2 minutes per side. 3. Transfer the pork chops to a baking dish, turn the heat to medium and add the remaining olive oil to the skillet. Add the onion and celery and cook until the vegetables are soft. Add the apple and cook for 5 minutes more. 4. Add the bread cubes and parsley and remove from heat. Stir in just enough cider to moisten the mixture and season with salt and pepper. 5. Spread the mustard on top of each chop. Divide the stuffing mixture among the chops and pat it onto the mustard. 6. Bake the chops until they are fully cooked and the stuffing is nicely browned, about 20 minutes. Serving Size: 4 Per Serving: Calories 364, Fat 12g, Protein 33g, Sodium 284, Carbohydrate 31 g, Fiber 4 g, Saturated Fat 3g GARLIC MASHED POTATOES INGREDIENTS: 2 pounds potatoes, peeled and cut 6 garlic cloves, peeled 1/3 cup fat-free milk, warmed 1/3 cup fat -free sour cream 1/2 tsp black pepper Chives, freshly chopped PREPARATION: Boil potatoes and garlic cloves in a large saucepan for minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher, or with a mixer, until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives. Serves 6. LOWFAT TURKEY GRAVY INGREDIENTS: Pan juices from turkey 1/4 cup flour 4 cups fat free, reduced sodium chicken broth 4 tbsp red wine ground black pepper to taste PREPARATION: While your cooked holiday turkey is resting, strain the pan drippings and pour into a gravy separator. Place roasting pan on stovetop over a medium heat. You will likely need two burners. Sprinkle flour into pan and stir until golden brown. Reduce heat to low. Return defatted drippings to pan, add chicken broth and wine. Stir with a whisk until blended. Turnheat back up to medium and cook, stirring constantly, until gravy thickens. Season with black pepper if desired. Pour into a gravy boat, ready to serve Yields 4 cups
7 Convenient Peach Cobbler 3 15-ounce cans sliced cling peaches packed in 100% juice 2 cups reduced fat all-purpose baking mix 2 cups non-fat frozen vanilla yogurt Brown sugar 1. Drain peaches well; reserve juice. 2. Place peaches in a 9" microwave-safe dish. 3. Combine 1 cup juice and baking mix in a small bowl. 4. Spread mixture on top of peaches. 5. Sprinkle with brown sugar. 6. Microwave on High for 8 to 10 minutes or until dough is not moist. 7. Serve with yogurt. To bake instead of microwave, bake in a 425 F oven for 12 minutes. Yields: 8 servings. Each serving provides: Spud Stuffers 4 baking potatoes 1 cup chopped tomatoes 2 Tbsp ketchup 1/2 cup grated lowfat mozzarella cheese, optional Italian Topping 1/4 tsp garlic powder 1/4 tsp dry Italian herb seasoning Mexican Topping 2 Tbsp finely chopped red onion 1/4 cup canned diced green chiles Southwest Topping 1/2 cup canned corn, drained 2 Tbsp finely chopped green bell peppers Instead Of Use 1 cup of butter in baking 1 cup applesauce 8 ounces of cream cheese 8 ounces of yogurt cheese 1 cup crème fraiche 1 cup heavy cream (in recipes, not for whipping) 1 cup sour cream 1 cup fat for sautéeing 1 egg 2 egg whites 1 cup yogurt cheese made from lowfat or nonfat yogurt 2 teaspoons cornstarch or 1 tablespoon flour whisked into 1 cup nonfat milk 1 cup lowfat cottage cheese + 2 tablespoons skim milk + 1 tablespoon lemon juice 4 cups low fat stock, fruit juice or wine and sauté until liquid evaporates 1 cup oil or fat for basting 1 cup fruit juice or low fat stock 1. Wash potatoes, then pierce three times with a fork. 2. Put in microwave. Cook on High 6 minutes. Rotate potatoes 1/4 turn. Microwave on high 6 minutes. Or, bake in 400 F oven for minutes. 3. Meanwhile, place chopped tomatoes and ketchup in a medium bowl. 4. Prepare topping. Stir topping into tomato and ketchup mixture. 5. Remove potatoes from microwave or oven using a hot mitt or pad. Place on a plate and allow to cool until comfortable to touch. Slice lengthwise down center. 6. Spoon prepared topping into potatoes. Sprinkle each potato with 2 tablespoons mozzarella cheese and return potatoes to microwave. Heat on High 1 minute or until cheese melts. Yields: 4 servings.
8 Apple Yam Casserole 3 sweet potatoes, peeled and cubed 2 Granny Smith apples-peeled, cored and sliced 1/2 cup packed brown sugar 1/2 cup water 1/4 tsp ground cinnamon 1/2 cup raisins 2 Tbsp butter or margarine 1/4 tsp salt 3 Tbsp all-purpose flour 3 slices lemon, thinly sliced 1. Preheat oven to 350 F. Lightly grease a 2-quart casserole dish. 2. In the casserole dish, alternately layer the sweet potatoes and apples. 3. In a medium saucepan over medium heat, mix together brown sugar, 1/3 cup water, cinnamon, raisins, butter and salt. Cook 5 minutes. 4. In a small bowl, stir together remaining water and flour and combine with brown sugar mixture. 5. Pour over the sweet potatoes and apples. Place the lemon slices on top. 6. Bake covered in the preheated oven for 20 minutes, or until the sweet potatoes and apples are tender. Yields: 8 servings. Each serving provides: Calories: 191 Protein: 2 gm. Fat: 3 gm. Dilled Veggie Dip 1 1/4 cups plain fat free yogurt 1 cucumber, peeled, seeded, and chopped 3/4 cup light dairy sour cream 1 Tbsp chopped fresh dillweed or mint 3 cloves garlic, minced Black pepper 4 cups assorted raw and or/chilled cooked vegetables 1. In a food processor or blender container, combine yogurt, cucumber, sour cream, dillweed, and garlic. 2. Cover and process or blend until almost smooth. Season with pepper to taste. Cover and chill for 20 minutes. Yogurt Fruit Dip 1 cup nonfat lemon yogurt 1 cup fat free non-dairy whipped topping 2 cups fresh fruit of your choice Skewers 1. Mix yogurt and non-dairy whipped topping together in a bowl. 2. Stick pieces of fruit on the skewers and dip into the yogurt mixture.
HEALTHY KID FRIENDLY HOLIDAY COOKING Oklahoma State University Chellee Burson Family & Consumer Science/4-H 202 E. Main Stigler, OK 74462 918-967-4330 firstname.lastname@example.org www.countyext.okstate.edu/haskell
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