Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension Master Food Volunteer 1
Serves 6 Spinach and Jack Cheese Bread Pudding 6 large eggs 2 cups low fat milk ½ teaspoon dried thyme ½ teaspoon salt ¼ teaspoon pepper Pinch nutmeg 10 ounces frozen chopped spinach, thawed and squeezed dry or 3 cups coarsely chopped fresh spinach and ½ cup chopped onion 8 ounces Monterey Jack cheese, shredded 8 slices firm white bread cut into ¾ inch pieces, about 10 ounces 1. Preheat oven to 350. If using fresh spinach, saute onion about 3 minutes in 1 tablespoon olive oil. Add spinach and saute 3 minutes more. In a large bowl with wire whisk beat eggs, milk, thyme, salt pepper and nutmeg until blended. With rubber spatula stir in spinach, cheese and bread. 2. Pour into a buttered 13 X 9 ceramic or glass baking dish. Bake until browned and puffed and a knife inserted in center comes out clean, 25 to 30 minutes. Let stand 5 minutes for easier serving. Nutrition per serving: 280 calories, 17g protein, 22g carbohydrate, 13g total fat (6g saturated), 2g fiber, 233mg cholesterol, 545g sodium. Modified from Casseroles: 60 fabulous One Dish Recipes. Serves 4. Asian Beef Stir Fry 3 tablespoons low sodium soy sauce 2 tablespoons rice wine vinegar 1 tablespoon brown sugar ½ teaspoon cornstarch 1 tablespoon vegetable oil 1 tablespoon minced or grated fresh ginger root 1 tablespoon minced garlic 1 pound beef round steak cut into thin strips 8 ounces snow peas (or 2 carrots thinly sliced and/or 2 cups of broccoli florets) 1. In a small bowl, combine soy sauce, vinegar, brown sugar, and cornstarch. Set aside. 2. Heat oil in a wok or skillet over medium heat until very hot. Add steak and stir fry for 2 minutes or until browned. Add ginger and garlic and stir fry for 30 seconds. Add peas (or carrots and broccoli) and stir fry for an additional 3 minutes. Add soy sauce mixture and bring to a boil stirring constantly. Lower heat and simmer until sauce thickens, about 1 minute. Serve immediately over rice or quinoa. (Modified from Allrecipes.com) 2
Sesame Beef and Broccoli Stir Fry Serves 4 10 ounces beef blade steak, trimmed, halved lengthwise, then cut cross wise into ½ inch thick slices 2 tablespoons soy sauce 2 teaspoons sugar 2 scallions, white parts minced, green parts sliced on a bias 1 ½ tablespoons vegetable oil 1 ½ teaspoons grated fresh ginger 1 clove garlic minced Pinch red pepper flakes 6 tablespoons orange juice 1 tablespoon sesame oil 2 teaspoons corn starch 1 ½ cup broccoli florets, cut into ½ inch pieces 1/3 cup water 2 teaspoons sesame seeds, toasted. Combine beef, 1 teaspoon soy sauce and ½ teaspoon sugar in a bowl; let sit for 10 minutes. Combine scallion whites, ½ teaspoon vegetable oil, ginger, garlic, and pepper flakes in a second bowl. Whisk orange juice, sesame oil, cornstarch, remaining 5 teaspoons soy sauce and remaining 1 ½ teaspoon sugar together in a third bowl. Heat 1 tablespoon vegetable oil in a 12- inch skillet over medium high heat until just smoking. Add beef in a single layer, breaking up any clumps and cook without stirring for 1 minute. Stir and continue to cook until beef is browned all over, 1 to 2 minutes. Transfer beef to clean bowl. Add remaining ½ tablespoon vegetable oil to now empty skillet and return to medium high heat. Add broccoli and water and cook covered until nearly tender about 2 minutes. Push broccoli to side of skilled. Add scallion mixture to skillet and cook until fragrant, about 30 seconds. Sir mixture into broccoli. Return beef and any accumulated juice to skillet and stir to combine. Whisk orange juice mixture to recombine and add to skillet. Cook, stirring constantly until slightly thickened, about 1 minutes. Sprinkle with sesame seeds and scallion greens. Serve. (Modified from Cook s Country Magazine, June/July 2014) Serves 6 Chicken and Dumplings Chicken Stew 3 tablespoons butter 1 small yellow onion, minced 3 carrots cut into ½ inch pieces 2 celery stalks, thinly sliced 2 teaspoons chopped fresh thyme leaves or 1 teaspoon dried 3
1/3 cup flour 3 cups low sodium chicken broth 1 ½ pounds boneless skinless chicken breast, cut into ¾ inch pieces ½ pound green beans, trimmed and cut into 1 inch pieces Salt and pepper Dumplings 1 cup flour 1 teaspoon baking powder 1 teaspoon salt 2 tablespoons chopped fresh parsley (or 1 tablespoon dried) plus more for garnish 2 tablespoons cold unsalted butter ½ cup whole milk Make chicken stew: In medium Dutch oven, melt butter over medium heat. Add onion, carrots, celery and thyme. Cook until onion is translucent, about 5 minutes. Add flour and cook stirring about 1 minute. Gradually add broth, stirring constantly and bring to a boil. Season with salt and pepper and return to a boil. Reduce heat and sinner 5 minutes. Stir in green beans and season with salt and pepper. Dumplings: Whisk together flour, baking powder and salt. Then whisk in parsley. With a pastry blender or two knives cut in butter until mixture resembles coarse meal. Stir in milk with a fork just until a dough forms. Drop butter by heaping tablespoons on top of stew. Cover and simmer just until dumplings are cooked through, about 12 minutes. Garnish with chopped parsley. (From One Pot, From the Kitchens of Martha Stewart Living, 2014) Chicken, Sweet Potato and Apple Skillet Serves 8. Prep time 15 minutes. Cooking time 30 minutes 2 pounds boneless skinless chicken breasts cut into cubes or short strips ½ teaspoon poultry seasoning ½ teaspoon salt 1/2 teaspoon pepper ¼ teaspoon thyme ¼ teaspoon onion powder ¼ teaspoon garlic powder ¼ teaspoon paprika 8 teaspoons olive oil, divided 8 slices bacon, cut into small pieces (can use reduced fat bacon) 3 cups Brussel sprouts, quartered 2 medium sweet potatoes, microwaved or boiled for 4 minutes then peeled and cubed 2 golden Delicious (or any other variety of firm apples, cored, peeled and diced) ½ teaspoon cinnamon sugar 2 cups low sodium chicken broth, divided (or 2 cups water mixed with 2 teaspoons chicken soup base) 4
Season chicken with poultry seasoning. Heat half of the oil in a large deep non-stick skillet. Add chicken and cook over medium heat until lightly browned and cooked through, about 5-7 minutes. Transfer to a plate. Put remaining oil in skillet add bacon and cook until it starts to brown about 3 minutes. Add Brussel sprouts and sweet potatoes. Cook, stirring occasionally until crisp, about 5 7 minutes. Mix together then add to pan, salt, pepper, and remaining spices. Add apples and garlic. Stir well and cook about 3 minutes. Add half of the chicken broth and cook until almost evaporated about 2 minutes. Return the reserved chicken to the skillet and add remainder of the booth. Cook for 2 more minutes and serve. Nutrition: Calories 400, calories from fat 130, cholesterol 100 mg, sodium 700 mg, carbohydrate 28g, dietary fiber 5g, sugars 13 g. Protein 39g. Modified from Penzeys.com Salmon Noodle Bake Serves 6. Active time 25 minutes. Total time 45 minutes 1 ½ cups low fat milk 1 large onion, chopped 10 ounces sliced mushrooms 1 tablespoon reduced sodium soy sauce 2 tablespoons plus 1 teaspoon olive oil 2 large celery stalks, finely chopped 1 teaspoon fresh thyme leaves, chopped or ½ teaspoon dried thyme 1 tablespoon all-purpose flour 1 can (14.5 ounces) reduced sodium chicken broth (1 ¾ cups) 8 ounces curly egg noodles 12 ounces skinless salmon filet cut into 1 inch chunks or 2 5.5 ounce foil packages of salmon (rinsed). 1 cup frozen peas ½ teaspoon salt ¼ teaspoon ground black pepper 1/3 cup panko (Japanese style bread crumbs) or regular dried bread crumbs 1. Preheat oven to 350. Grease (or spray) shallow 3-quart baking dish. Heat large uncovered saucepot of salted water to boiling. Microwave milk on high until warm, about 2 minutes. 2. Combine mushrooms, and soy sauce in a 12-inch skillet. Cook stirring occasionally until mushrooms are just tender and sauce evaporates, about 5 minutes. Transfer mushrooms to large bowl. 3. Saute onions, celery and thyme in 2 tablespoons olive oil in same skillet over medium heat until onions are translucent, about 5 minutes. Sprinkle flour over onion mixture and cook, stirring 1 minute. Continue stirring and add broth then milk in a steady stream. Heat to boiling while stirring and then cook until thickened, stirring constantly, about 2 minutes. Transfer to bowl with mushrooms. 4. While sauce cooks, add noodles to boiling water, cook 1 minute. Drain well. 5. To bowl with mushroom mixture, add noodles, salmon, peas, salt and pepper. Gently stir to combine. Spread mixture evenly in prepared baking dish. 6. In a small bowl, combine panko or bread crumbs, remaining thyme, and remaining 1 teaspoon oil. Sprinkle evenly on top of noodle mixture. Bake until topping turns golden 17 18 minutes. Nutrition per serving: 370 calories, 22g protein, 43g carbohydrates, 12g total fat, 2g unsaturated, 4g fiber, 61mg cholesterol, 570 mg sodium. Modified from Casseroles: 60 Fabulous One Dish Recipes. 5
Serves 8. Cooking time 8 10 hours Crock Pot Chicken Soup 2 onions, chopped 3 carrots sliced 2 stalks celery, sliced 1 teaspoon salt 3 tablespoons dried parsley flakes ½ teaspoon pepper 10 ounce package frozen peas 2 ½ pound whole chicken 4 cups water 1 cup noodles Place all ingredients in crock port except noodles, in order listed. Cover and cook on Low 8 10 hours. (High 4-6 hours). One hour before serving, remove chicken and cool slightly. Remove meat from bones and return to crock pot. Add noodles. Turn to high. Cover and cook one hour. From Allrecipes.com Crock Pot Roast Beef Serves 8. Cooking time: low 10 12 hours, high 4-6 hours. 2 pounds of beef chuck cut into 1 inch cubes ¼ cup flour 1 teaspoon salt 1/2 teaspoon pepper 1 ½ cups beef broth 1 teaspoon Worcestershire sauce 1 clove garlic 1 bay leaf 1 teaspoon paprika 4 carrots sliced 3 potatoes cut in large cubes 2 onions coarsely chopped 1 stalk celery, sliced Mix flour, salt and pepper and sprinkle on meat., tossing to coat. Put meat in crock pot. Add remaining ingredients and stir to mix well. Cover and cook on low 10 12 hours. Remove meat and vegetables. Remove remaining liquid to sauce pan. Mix ¼ cup flour with ¼ cup water. Add to meat sauce and simmer to thicken for gravy. From Allrecipes.com 6
(Serves 6) Low Country Boil 2 pounds small red potatoes 4 quarts water 1 (3-ounce) bag of crab boil seasoning 1 pounds kielbasa or hot smoked link sausage, cut into 1½-inch pieces 3 ears of corn, halved 2 pounds large fresh shrimp, peeled and deveined optional 2 lemons, sliced Put potatoes in large pot, then add water and seasonings. Cover pot and heat to a rolling boil; cook 5 minutes. Add sausage and corn, and return to a boil. Cook 10 minutes or until potatoes are tender. Add shrimp and lemons to stockpot; cook 3 to 4 minutes or until shrimp turn pink. Drain and serve. Recipe adaptation for the grill: Heat grill to 400 degrees. Spray a 13x9x6 inch foil pan with cooking spray and place seasoning bag in center of pan. Place corn down center of pan. Cut potatoes in half and spread on each side of corn. Place sausage on top of potatoes and shrimp and lemons on top of sausage. Pour one quart of water* over everything. Cover tightly with foil and place on hot grill. Cook for 15-20 minutes or until potatoes are tender. *This is really good with half water and half beer as liquid (a lemon summer beer is a good choice). Black Bean Quesadillas 3/4 cup chunky salsa OR tomatoes with green chilis 1 can 15.5 ounce low-sodium black beans (drained and rinsed) 1 ½ cups shredded reduced-fat Colby & Monterey Jack cheese ½ cup finely chopped bell pepper 1 cup chopped fresh spinach 2 tablespoons fresh cilantro (finely chopped) 6 8-inch whole wheat tortillas 1 teaspoon extra virgin olive oil Using a small-hole strainer, drain liquid from salsa; discard liquid. Transfer salsa to a medium bowl. Mix in black beans, cheese, bell pepper, spinach and cilantro until combined. Heat large griddle or skillet over medium-high heat. Warm tortillas so they will fold easier. Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each). Fold tortillas in half. Brush with oil. Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5 minutes. Cut quesadillas into wedges. 7
Zesty Whole Grain Salad 2 cups whole grain (brown rice, Kamut, quinoa) 2 tablespoons oil (canola or vegetable) 1/4 cup apple cider vinegar 1 tablespoon honey Salt and ground black pepper to taste 2 apples, chopped 1/2 cup nuts, chopped (pecans, walnuts) 1/2 cup dried fruit (cranberries, cherries, raisins) 1 bunch kale or 10 ounce package spinach, torn into bite sized pieces (about 6 cups) Cook whole grain according to package directions. Cool. Whisk together oil, vinegar, honey, salt, and pepper in a large bowl. Stir apples, nuts, dried fruit, and whole grain into dressing. Toss greens with other ingredients. Hints: Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples. Do not give honey and nuts to infants under one year of age. Leftover cooked, chopped chicken can also be added. http://www.whatscooking.fns.usda.gov/ http://www.extension.iastate.edu/foodsavings/recipes/all Remember Crock Pots aren t just for winter! This tool is a great way to have a one pot meal without heating up the kitchen. Kabobs on the grill are a great way to have an all-in-one meal. Set up cut veggies and meat and let everyone build their own. Make your own pizza is another all-in-one idea! Use ready-made crust, flatbread, biscuits or English muffins as crust and set out toppings to build your own special combo. 8