Thin, richly flavored leaves Do not have the strong odor of green cabbage
|
|
- Avice Dorsey
- 5 years ago
- Views:
Transcription
1 CABBAGE Cabbage is cheap and widely used. Raw is delicious in salad or as coleslaw. Harvest large, unsplit heads that are tight and heavy. Can be steamed, boiled, microwaved or stir fried. Heads are solid, glossy and light green or purple in color. Cook just until tender using stainless steel pots. Stem end should be trimmed and not dry or split. Top half is more tender and shreds easier than the bottom. Fresh heads can be stored in the refrigerator up to 2 weeks. Green cabbage Mild flavor and crisp texture Dark outer leave and smooth pale inner leaves Overcooking results in a strong cabbage odor. Nine cups of shredded raw cabbage will result in 7 cups cooked. Do not rinse; cover loosely with a plastic bag. Add to pasta, soups, or stews or made into sauerkraut. Savoy cabbage Thin, richly flavored leaves Do not have the strong odor of green cabbage Red cabbage Smaller, denser heads with a bit tougher leaves Great for adding color to raw dishes, when cooking add vinegar/lemon to retain the color Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:
2 Nutrition Notes Cabbage is rich in vitamin K Vitamin K is known for its role in helping blood clot properly after an injury Vitamin K also plays a part in bone health Vitamin K is found in cabbage, cauliflower, spinach and other green leafy vegetables Find recipes & videos at igrow.org Braised Green Cabbage with Garden Vegetables Ingredients 1 head green cabbage (about 2 ½ lbs), shredded 1 medium onion, chopped or 4 green onions chopped with green tops 1 medium bell pepper, cut into ½ inch squares 1 teaspoon crushed red pepper flakes (optional) ½ teaspoon garlic powder ¼ cup olive oil or peanut oil 1 cup water or chicken stock Salt and pepper to taste Directions 1. Cut cabbage into quarters and shred thinly. 2. Chop onions and bell pepper and set aside. 3. Use a large (5 quart) pan with lid. Heat pan over medium high heat for a few seconds until hot. Add oil to hot pan, immediately add onions and bell peppers and stir for about one minute. 5. Add crushed red pepper and garlic powder, continue to cook and stir for 15 seconds. 6. Add two handfuls of cabbage stirring for about 30 seconds, continue adding the remaining cabbage and stirring at 30 second intervals until all of the cabbage is in the pot. 7. Add water or chicken stock, cover immediately and continue cooking for 10 minutes. Stir occasionally to keep from sticking. Add more water if necessary. 8. When cabbage is done, almost all of the liquid will have cooked away. Makes six servings. Nutrition Facts per Serving: Calories 160; Fat 10g; Cholesterol 0mg; Sodium 45mg; Carbohydrates 14g; Fiber 5g; Sugar 8g; Protein 3g 4. Add one half of the shredded cabbage, stir for another 30 seconds. Sources:
3 CABBAGE Choose large, tight, unsplit heads Heads should be heavy and free of decay Store uncut in the refrigerator up to 2 weeks Cover loosely with plastic Do not rinse before storing Prepare raw, steamed, boiled, or stir-fried; add to pasta or soup Use stainless steel pots Cook just until tender; overcooking will result in a strong odor The top portion is best for slaw; bottom half is best for cooking One 2 1/2 pound head yields 9 cups raw shredded cabbage Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
4 Braised Green Cabbage with Garden Vegetables Ingredients: 1 head green cabbage (about 2 ½ lbs), shredded 1 medium onion, chopped or 4 green onions chopped with green tops 1 medium bell pepper, cut into ½ inch squares 1 teaspoon crushed red pepper flakes (optional) Directions: 1. Cut cabbage into quarters and shred thinly. 2. Chop onions and bell pepper and set aside. 3. Use a large (5 quart) pan with lid. Heat pan over medium high heat for a few seconds until hot. Add oil to hot pan, immediately add onions and bell peppers and stir for about one minute. 4. Add one half of the shredded cabbage, stir for another 30 seconds. 5. Add crushed red pepper and garlic powder, continue to cook and stir for 15 seconds. 6. Add two handfuls of cabbage stirring for about 30 seconds, continue adding the remaining cabbage and stirring at 30 second intervals until all of the cabbage is in the pot. 7. Add water or chicken stock, cover immediately and continue cooking for 10 minutes. Stir occasionally to keep from sticking. Add more water if necessary. 8. When cabbage is done, almost all of the liquid will have cooked away. Makes six servings. ½ teaspoon garlic powder ¼ cup olive oil or peanut oil 1 cup water or chicken stock Salt and pepper to taste Nutrition Facts per Serving: Calories 160; Fat 10g; Cholesterol 0mg; Sodium 45mg; Carbohydrates 14g; Fiber 5g; Sugar 8g; Protein 3g Sources:
5 Cabbage South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
6 Cabbage South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
7 Braised Green Cabbage with Garden Vegetables CABBAGE Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Green cabbage, shredded Onion, chopped Bell pepper, cut into ½ in. squares Crushed red pepper flakes Garlic powder Olive oil or peanut oil Water or chicken stock Salt and pepper ½ head (1 ½ lb.) ½ medium or 2 green 1 small ½ teaspoon ¼ teaspoon 2 Tablespoons ½ cup To taste 3/4 head (2 lb.) 1 small or 3 green 1 medium ¾ teaspoon 1/3 teaspoon 3 Tablespoons 3/4 cup To taste 1 head (2 ½ lb.) 1 medium or 4 green 1 large 1 teaspoon ½ teaspoon ¼ cup 1 cup To taste Directions: 1. Cut cabbage in quarters and shred. Chop onions and bell peppers and set aside. Heat a 5 quart covered pan over medium high for a few seconds. Add oil to the pan, add onions and peppers. Stir for about 1 min. 2. Add half of the shredded cabbage, stir. Add crushed red pepper and garlic powder, cook and stir for 15 seconds. Add two handfuls of cabbage stirring for about 30 seconds. Add the remaining cabbage and stir at 30 second intervals. 3. Add water or chicken stock, cover, and continue cooking for 10 min. Stir to keep from sticking and add more water if needed. When done, almost all the liquid will have cooked away. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Braised Cabbage with Garden Vegetables. Slightly undercook so that it keeps its structure. Place in crock pot and transport to the store. Keep heated. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates. Ask parent s permission before children may sample. Ask them if they use cabbage often in their meals. Ask them if they could use this recipe. Point out that cabbage is a very economical vegetable. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication:
Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple.
CARROT Scrub all soil from carrots before eating or cooking. If desired, peel with a vegetable peeler. Baby carrots are slightly shorter carrots that have been peeled, trimmed, and packaged. Carrots team
More informationWash before eating. Pods are low in fiber Snap pods and eat with the peas inside
PEAS Peas are a member of the legume or bean family. Peas can be eaten fresh or cooked by steaming, sautéing, or stir-frying. Pea plants develop pods that enclose fleshy seeds. Pod thickness depends on
More informationAdd cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.
BELL PEPPER Eat raw with a dip, in salad, or grilled. Variety of colors red, orange, yellow, purple, green; variety of sizes and shapes. Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should
More informationPurple tinted globe type, available exclusively in produce markets More cold and heat tolerant
ARTICHOKE Should be firm, compact, and heavy for its size with even bright green color and no black bruises or purple tint. Small artichokes are best pickled, stewed, in casseroles; medium artichokes are
More informationBright pink to bright red stems Common for home growing, pies, freezing, and canning
RHUBARB Select firm, red stalks; usually those that are deep red are sweeter and richer, green stalks may be sour. If rhubarb is purchased with leaves or roots, it is important to remove them, they are
More informationMost are white, also yellow Larger, denser, and sweeter than turnips
TURNIP/RUTABAGA Heavy for their size, no soft spots or cracks. Turnip greens can be removed and used like kale or mustard greens. Small and medium sized turnips are sweeter. Cut roots into wedges and peel.
More informationSimilar to All American variety parsnips Generally thinner than typical parsnips
PA R S N I P Parsnips look like a white to cream colored carrot, growing 8-12 inches long. They have a nutty, celery flavor. Pick firm and dry parsnips. They can be stored in the refrigerator in an unsealed
More informationSelect even size for cooking and perhaps cut large sprouts in half. Best when absolutely fresh; store no more than 1-2 days.
BRUSSELS SPROUTS Great steamed, braised, boiled, or microwaved. Look like little heads of cabbage with a similar but slightly milder flavor and denser texture. Can be eaten as a side dish or added to soups,
More informationBean seeds dried and shelled for later use Includes dried beans (lima, kidney, pinto) or rehydrated canned beans
BEANS When buying fresh, select slender beans that are no thicker than a pencil; if beans are too mature the seeds will be visible through the pod. Store unwashed beans in a plastic bag. Keep for 3 days.
More informationStems used like green onions for mild garlic flavor Stiff stem is not easy to braid after harvest
GARLIC A bulb covered with dry, loose outer skin, made up of individual cloves; skin must be removed. Select plump, dry and firm heads with a smooth white covering. Choose large sized bulbs with roots
More informationRed. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions
ONION Onions are yellow, red or white. They have firm flesh and dry, crackly outer skins. Avoid any soft spots or sprouts. Onions may be eaten raw or cooked. To prepare, remove outer layer of skin and
More informationCan be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly.
A S PA R A G U S Choose firm, closed stalks with green to purplish tips. Add to salads, pasta dishes, and stir fry or eat cold with a dip. Stems should be smooth and even in color. Avoid dry stem ends
More informationCandy red color outside, banded red/white inside Sweet, mellow flavor, doesn t get woody with age
BEET Beets are usually round with a 1- to 2-1/2 inch diameter and deep burgundy color with edible green to burgundy leaves. Select beets that are smooth, hard, rounded, and free of cuts and bruises. Discard
More informationKnown for crispy leaves and mild flavor Pale green leaves are packed tightly together
LETTUCE Darker leaves are more nutritious. Leaves should be fresh and green, not wilted, brown or slimy. Refresh limp leaves by placing in ice water. Cooler temperature will keep lettuce fresher longer.
More informationWeight 6-15 pounds May have yellow, orange, or white flesh
WATERMELON Best clue to ripeness is a yellow or creamy underside, not white or pale green. Heavy with a hard rind. The flesh should be deep colored with dark brown or black seeds; a few white seeds if
More informationAfter cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months.
PUMPKIN Look for a heavy pumpkin with 1 to 2 inches of stem still attached. Avoid pumpkins with bruises or soft spots. Should be uniformly orange with a nice, hard rind. Lopsided pumpkins are just as good
More informationCold hardy hybrids. Developed for Northern states
PLUM Plums come in many colors and varieties. Fresh plums are often eaten fresh as snacks and are great raw. If the flesh is beginning to soften when gentle pressure is applied, it is ready to eat. If
More informationSmooth, whitish rind and lime green to white flesh, some have orange flesh Sweetest of all melon varieties
C A N TA L O U P E Choose those fruits with a sweet smell. If melon is not ripe when purchased, store at room temperature for 1-2 days. The cantaloupe should have a smooth, rounded stem scar and the blossom
More informationSTRAWBERRY/ RASPBERRY
STRAWBERRY/ RASPBERRY Handle gently since they easily bruise. Eat fresh within a week or freeze on a lined pan and place into containers after frozen. Avoid moldy or wrinkled berries. Wash, drain, and
More informationAlso added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating.
S U N F LOW E R SEEDS Sunflower seeds are often roasted and eaten as a snack. The edible portion, a tan colored kernel, is inside the shell, which is black to dark gray with white striping. May be incorporated
More informationLeading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush
APRICOT Choose plump, firm apricots with uniform yellow/orange color and no green or mushy spots. Ripe apricots are great sliced and eaten raw. Apricots can also be easily substituted in any recipe that
More informationGrown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent
GRAPES Grapes can be stored in the refrigerator for one week. Table grapes come in black, blue, golden, red, green, purple and white, and can have seeds or be seedless. Cut the stem to separate grapes
More informationRound and bite-sized with many seeds and juice Good in salads
T O M AT O Ripe tomatoes are red, round or oval, 1 to 6. Eat raw; add to salads & sandwiches. Cook by baking, stewing, grilling, stir-frying. Choose smooth tomatoes, slightly soft, bruise free. Serve in
More information(717) What s So Great about Cabbage? Selecting and Storing Cabbage
Cabbage Volume 1, Issue 13 www.panen.org pa_nen@phmc.org (717) 233-1791 What s So Great about Cabbage? Why is Vitamin K Important? Vitamin K is a fat-soluble vitamin, which means it is absorbed best with
More informationA SummerMenu for an August Fiesta
A SummerMenu for an August Fiesta Grilled Salmon Tacos with Avocado and Corn Pico de Gallo Watermelon and Summer Berry Salad with Watercress Black Turtle Beans with Lime Yogurt Crema and Fire-Roasted Red
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 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 informationApple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.
Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.
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 informationWhat s So Great about Spinach? Selecting and Storing Spinach
Spinach Volume 1, Issue 12 http://panen.org pa_nen@phmc.org (717) 233-1791 What s So Great about Spinach? What is beta-carotene? Beta-carotene is an antioxidant and a part of the carotenoid vitamin family.
More informationAPPLE NACHOS SPINACH & STRAWBERRY SALAD WITH JAM DRESSING
APPLE NACHOS ¼ cup peanut butter 2 tablespoons milk 2 red apples, cored and cut into ¼ inch slices ¼ cup non-fat Greek yogurt 1 tablespoon honey 2 green apples, cored and cut into ¼ inch slices 1. In a
More informationAn Autumn Celebration Menu
An Autumn Celebration Menu Moroccan Chicken Middle Eastern-Style Chickpeas and Barley Lemon-Sautéed Mustard Greens and Chard Honey-Glazed Carrots with Cumin and Coriander Seed Nutrition Facts Servings:
More informationPlace the diced bacon in a small pan and cook over medium heat, stirring occasionally, until crisp, drain.
Cod BLT Serves: 4 Prep Time: 10 min. Cook Time: 15 min. Total Time: 25 min. 1 sleeve Giant Eagle unsalted tops saltines 2 Tbsp. Market District extra virgin olive oil, divided 8 oz. Giant Eagle sliced
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 information1. Carrot Raisin Salad
Prep time: 15 minutes Serves: 12 Serving size: ¼ cup Peeler Large mixing bowl Measuring spoons Spoon 1. Carrot Raisin Salad 4 medium carrots, grated 2 medium apples, chopped 1 rib of celery, chopped 1
More information2. How Pork Compares To Other Meats 1. Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry.
Class #13: Let s Practice Pork A. Pork Nutrition 1. Pork now has a reputation as a white meat due to the fact that many lean pork cuts are similar in fat to a skinless chicken 1. Through changes in feeding
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 informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red
SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS
More informationPrep time: 5 min Cook time: 25 min Serves: 1-2 serving
Prep time: 5 min Cook time: 25 min Serves: 1-2 serving Ingredients: ½ cup gluten-free instant oats ¼ teaspoon baking powder 2 Tablespoons dried cherries ½ cup unsweetened almond milk ½ teaspoon pure vanilla
More informationCooking in the Classroom Recipes
Cooking in the Classroom Recipes Funded by USDA SNAP-Ed, an equal opportunity provider and employer. Source: adapted from http://www.fns.usda.gov/fncs-recipe-box Thai Cucumber Salad 3 Tbsp rice wine vinegar
More informationA mini-guide excerpted from
A mini-guide excerpted from For more tips and recipes, download the full 44-page color guide from at www.apre.org INTRODUCTION VEGETABLES Welcome! We re excited to share with you these tips for meeting
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 informationBarbecued Pork Steaks
Barbecued Pork Steaks Barbecued Pork Steaks 4 pork blade steaks, 1 to 11/4-inches thick 1/2 cup bottled barbecue sauce 1/3 cup honey 1 T. Worchestershire sauce 1 tsp. garlic salt 1/2 tsp. prepared mustard
More informationSpinach Pesto Pasta. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total: 35 min.
Spinach Pesto Pasta Prep Time: 10 min. Cook Time: 25 min. Total: 35 min. 2 cups Nature s Basket fresh spinach, divided 1 jar Classico pesto ½ cup Giant Eagle Parmesan cheese, divided ¼ tsp. Market District
More informationNational Eat Together Week Dinner Recipes. Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup. Bacon Pasta Delight
National Eat Together Week Dinner Recipes Cook Once, Eat Thrice: Ham Dinner, Brilliant Breakfast Quiche & Pea Soup Bacon Pasta Delight Sausage and Pepper Hoagies Best Ribs Grilled Cheese Casserole Recipes
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 informationRecipe: Grilled Asparagus
Recipe: Grilled Asparagus 2 tablespoons olive oil 1 teaspoon salt (kosher, if available) 1 teaspoon black pepper 1 teaspoon lemon juice 1 pound fresh asparagus 1. Combine first four ingredients and whisk
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 informationPeanut Sesame Noodles
BUDGET FRIENDLY RECIPES Peanut Sesame Noodles Serves 4. Prep time: 25 minutes active; 35 minutes total. 1 pound spaghetti 2 carrots, cut into matchsticks 1 2 red bell pepper, cut in strips 4 cups thinly-sliced
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 informationNew Year, New You. 9 Recipes for Under 400 Calories & less than $4
New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.
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 informationLet s Preserve. Pickles. Bulletin #4044. Containers, Weights and Covers for Fermenting. Recommended Varieties of Cucumbers. Quality.
Bulletin #4044 Let s Preserve Pickles Recommended Varieties of Cucumbers Use open-pollinated pickling, such as SMR 58, Wisconsin SMR 18, and Multipik, or hybrids, such as Premier, Bounty, Score, and Calypso.
More informationASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS
ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS Yield: 6 servings TOTAL TIME: 25 minutes 2 tsp olive oil 5 shallots (halved and thinly sliced lengthwise) 8 oz shiitake mushrooms (stems removed) Coarse salt
More informationWatermelon Feta Misozuke (Miso Pickles) Appetizers
Watermelon Feta Misozuke (Miso Pickles) Appetizers Makes about one pint jar. Prep time: 10 minutes active; 5 hours total. 1 pound seedless cucumbers, sliced into ¼-inch thick rounds (do not peel) 2 teaspoons
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 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 informationEasy and Healthy Recipes for Kids
Easy and Healthy Recipes for Kids The recipes within this book are intended for children 2 years old and older. For more recipes like these, go to: www.whatscooking.fns.usda.gov Your Nutrition Resource
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 informationHEALTHY ITALIAN COOKING
HEALTHY ITALIAN COOKING 1. Use whole wheat, whole grain, or legume pasta instead of white pasta. 2. Make zoodles instead of pasta OR 3. Do half and half: half whole wheat pasta with half zucchini noodles.
More informationBaked Chicken with Vegetables
Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
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 informationCornmeal Crusted Salmon. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total Time: 35 min.
Cornmeal Crusted Salmon Cook Time: 25 min. Total Time: 35 min. ½ yellow onion 1 (10-oz.) bag Market District cherry tomatoes 1 cup Giant Eagle lowfat buttermilk 2 Tbsp. McCormick Gourmet Cajun seasoning,
More informationLet s Preserve. Tomatoes. Bulletin #4085. Recommended Varieties. Quantity. Table 1. Quantities of Fresh Tomatoes Needed for Tomato Products
Bulletin #4085 Let s Preserve Tomatoes Recommended Varieties Campbell 1327, Heinz 1350, Heinz 1370, Pik-Red, Supersonic, and late-season Ramapo are good choices for making juice, crushed, and whole tomato
More informationHEALTHY KID FRIENDLY HOLIDAY COOKING
HEALTHY KID FRIENDLY HOLIDAY COOKING Oklahoma State University Chellee Burson Family & Consumer Science/4-H 202 E. Main Stigler, OK 74462 918-967-4330 chellee.burson@okstate.edu www.countyext.okstate.edu/haskell
More informationRed Curry Beef Noodles Serves: 4 Prep Time: 10 min. Cook Time: 15 min. Total Time: 25 min.
Red Curry Beef Noodles Cook Time: 15 min. Total Time: 25 min. 1 lb. Market District beef flank steak ¼ cup Thai Kitchen red curry paste 1 (5.29-oz) pkg. Dynasty saifun bean thread noodles 1 bell pepper
More information4 frozen low fat whole grain waffles (or homemade waffles) 1 15 ounce can unsweetened apples ½ cup water 1/8 teaspoon allspice 1/8 teaspoon cloves
Fruit on a Raft (Waffles with Apples) Serves 2 4 frozen low fat whole grain waffles (or homemade waffles) 1 15 ounce can unsweetened apples ½ cup water 1/8 teaspoon allspice 1/8 teaspoon cloves Place the
More informationBrie Cherry Pastry Cups
Brie Cherry Pastry Cups These fancy appetizers are a snap to prepare, and will look very festive on your holiday table. You can also fill the mini fillo cups with any other fillings you like. 36 mini fillo
More informationThis ruby condiment is so perfect with roast chicken, turkey cutlets, or pork chops that you ll be glad making it takes just minutes.
Enjoy Your Sweet Moments, Naturally: Recipes Featuring Stevia In the Raw Cranberry Chutney This ruby condiment is so perfect with roast chicken, turkey cutlets, or pork chops that you ll be glad making
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More informationQuick and Easy Dinners
Quick and Easy Dinners Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna
More informationBaked 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 informationCLASSIC February 8th MENU
CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on
More informationDinner Salad Spinach, Romaine, and Strawberries with Balsamic Vinaigrette
Breakfast Egg, Spinach, and Bacon Sandwiches Lunch Spill-the-Beans Minestrone Dinner Salad Spinach, Romaine, and Strawberries with Balsamic Vinaigrette Entrée Turkey Fajitas Side Dish Rice and Vegetable
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More informationPRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each
MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in
More informationCrock Pot Beef Broccoli
Crock Pot Beef Broccoli 1.5 pounds top sirloin steak, thinly sliced and chopped into 2 pieces 1 cup beef broth ⅔ cup low sodium soy sauce ⅓ cup brown sugar 1 tablespoon sesame oil 1 tablespoon minced garlic
More informationChicken Milanese with Arugula Salad. Serves: 4 Prep Time: 10 min. Cook Time: 15 min. Total Time: 25 min.
Chicken Milanese with Arugula Salad Prep Time: 10 min. Cook Time: 15 min. Total Time: 25 min. ½ cup Giant Eagle 1% lowfat cultured buttermilk 1 large Giant Eagle egg 1 tsp. Grey Poupon Dijon mustard 2
More informationPLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org
PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies
More informationDAIRY/DAIRY CASE **Butter, unsalted [D2,D6]
MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry,
More informationBROWN RICE SALAD WITH SNOW PEAS, SUN-DRIED TOMATOES AND ARTICHOKE HEARTS
BROWN RICE SALAD WITH SNOW PEAS, SUN-DRIED TOMATOES AND ARTICHOKE HEARTS Yield: 4 Servings TOTAL TIME: 10 minutes 1 cup fresh snow peas (about 30) 6 oz. jar of marinated artichoke hearts (drained) ½ cup
More informationSweet and Sloppy Joe
Sweet and Sloppy Joe Time - 35 to 40 pound Ground Beef cup small diced bell peppers, ¼ to ½ inch (red, green, yellow or orange) ½ cup chopped onion can (8 ounces) tomato sauce ½ cup water ½ cup golden
More information1. Heat oven to 350. Butter and flour a large loaf pan (approx 9x5x3). Or use cooking spray.
Banana Bread with flaxseed meal Nutrition Info Calories: 211.4 Fat: 2.5g Carbohydrates: 45.0g Protein: 6.5g 2 1/2 cups whole wheat flour 2/3 cup sugar 3 1/2 tsp baking powder 1/2 tsp salt 1/2 cup flaxseed
More informationTHIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops
HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard
More informationSPEED-SCRATCH RECIPE COLLECTION
SPEED-SCRATCH RECIPE COLLECTION local produce + sustainable seafood from Chicken of the Sea Foodservice 3 introduction Enjoy this collection of easy foodservice recipes featuring sustainably sourced. Combine
More informationHEALTHY HYDRATION. enjoy the nutritional benefits of infused water
HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,
More informationSeafood Recipes
www.onieproject.org Seafood Recipes Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia
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 informationWLG Week Summer Strong Challenge Meal Plans. Week Four. Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner
WLG 2019 12 Week Summer Strong Challenge Meal Plans Week Four Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red
More informationWHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org
WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips
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 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 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 informationCLASSIC Fall/Winter Sample Plan
CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups
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 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 informationDRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6]
MENU: Day 1: Ch-EASY Italian Chicken, with steamed baby red potatoes and steamed green beans Day 2: Roasted Italian Veggie Bake with Spaghetti Squash, add a mixed baby greens salad Day 3: Garlic Herb Pork
More informationCaribbean Coconut and Pigeon Pea Rice
Caribbean Coconut and Pigeon Pea Rice A variation of the traditional Dominican dish known as Moro de Gandules con Coco, this creamy, risotto-like coconut and pigeon pea entrée gets an added hit of flavor
More informationAllergen Information: Tree Nut-Free, Peanut-Free, Soy-Free, Egg-Free, Dairy-Free
Roasted Pork Loin Cook Time: 45 min. 2 lbs. Giant Eagle boneless pork loin 4 Tbsp. Giant Eagle clover honey 1 Tbsp. salt 1 yam, cut 1 bag Giant Eagle Brussels sprouts, halved 1 red onion. wedged ¾ oz.
More information