Friday, October 29, 2010

Enchilada Rice

This is a complete meal in one. This recipe is quick, healthy and most of all economical that pleases my family. My family really enjoy this recipe.

The Enchilada Rice recipe include a variety of vegetables, meat & beans and milk. In preparing this recipe vegetables can be pre prep ahead of time to help consume time. Remember to thaw out your ground meat in the refrigerator ahead of time.

The cooking time for this meal is 30 minutes. This allow more time to spend with your family. I hope you try this recipe I know you will be pleased and if you do not like beef you can use chicken or turkey as a substitute and it will still be delicious.

Eat Well to do Well!


Thursday, October 21, 2010

Easy Egg Salad

This is the easiest egg salad I've ever made. Not only is it easy to prepare, it's CHEAP! To add your own personal touch, you can add your favorite veggies, eat it with a couple of slices of whole wheat bread or crackers, and even serve it along side your favorite fruit.

Make dinner easy tonight!

Sunday, October 17, 2010

Couscous Chicken

Hi all,

I wanted to make a dish using a non-traditional pasta to show the versatility of pastas available. Therefore, I chose Couscous. Couscous is a coarsely ground semolina pasta that is a dietary staple in North American countries. It is also widely used in Middle Eastern countries and has become popular in American dishes. It is made of semolina, flour, salt, and water. Similar to rice in shape, color, and texture, it is used in many dishes as rice would be. A grain of couscous is similar in size to a grain of sugar.

It is most often served with meat (chicken), lamb and vegetables. Everyone seasons couscous differently and there are many varieties of pre-seasoned couscous at the supermarket. Be sure to check the sodium content when selecting a pre-seasoned couscous. It can usually be found with the rice or pasta in the grocery store. I found it with the rice on the top shelf.

Educate your palate and explore new foods today!
Dee Lee

Monday, October 4, 2010

Black Bean Casserole

Okay, how many of you grew up thinking pinto beans (or "red" beans if you were raised in the country) were the only type of bean out there? Well, growing up in my household meant that pinto beans and cornbread were not a side dish, they were a main dish! They were cheap, easy to prepare and could feed many!

Now, as an adult, I have found a second love in the bean beans. Many of us have been introduced to black beans via southwest cuisine, and thank goodness for that introduction! Black beans are full of flavor and something else that we all need - FIBER! They can be prepared in a variety of ways, including casserole form! This is a unique dish that is rich in flavor, but poor in calories and fat which means it tastes good and is good for you! And just like pinto beans, they are inexpensive and easy to prepare. In fact, this recipe uses canned black beans which makes preparation even easier.

It's easy to pair this recipe with a garden salad for a complete meal, but of course you don't want to forget to add a side of salsa or pico de gallo to kick the flavor up a little! Hope you enjoy

Thursday, September 30, 2010

Oven Roasted Chicken and Vegetables

This recipe is so easy - I'm sure it will become a family favorite! You can change it up any way you wish by adding vegetables, herbs, and spices of your preference. Using a recipe such as this helps increase your family's consumption of vegetables - don't be afraid to add a variety of veggies and change it up every time you make it!

We'd like to hear to from you - are the Dinner Tonight! videos helping you prepare more nutritious meals at home? Help us know if we are on the right track by posting some comments - we look forward to hearing from you.


Friday, September 24, 2010

Spicy Tortilla Soup!

As it begins to get cooler outside, this tasty soup will warm you up! The Spicy Tortilla Soup is a great fall and winter recipe to add to your weekly menu. Don’t let the word “spicy” in the title scare you away from this recipe because it can be prepared to fit your families taste buds. The recipe calls for two ingredients – salsa and chili powder that can add a little kick of “spicy” to the soup, but if you don’t want any “spicy” use a mild salsa and omit the chili powder for a not so spicy (but still delicious!) tortilla soup.

I also have to tell you, this recipe is a great recipe to use if you want to increase your vegetable consumption. While the basic recipe does not call for a variety of vegetables, feel free to be creative and add what you have on hand. In my home, we typically add cooked black beans, corn and peppers for added color and variety. Zucchini, avocado, and cilantro could also be great additions.



Friday, September 17, 2010

Fruity, Crunchy Chicken Salad

So, if you're like me, you're a busy mom, working full time and don't have much time to "think" about what's for dinner! I always dread the evenings that I come home from a late day at work to a house that needs to be cleaned, and kids (and a husband) that are starving!! If you're like me, you also want to fill those little hungry bellies with something nutritious that is easy to make (and quick) and that is not going to break the wallet!

Many of us grew up with the traditional chicken salad recipes that were filled with high fat mayonnaise, lots of pickle relish (which meant lots of sodium), and a pretty bland flavor. Well, throw that old recipe out the window and check out the new and improved Fruity, Crunchy Chicken Salad!!

This recipe is easy on the wallet...only $1.04 per serving and is healthy for the heart! Filled with non-traditional flavors such as orange, cranberry and jicama, this salad is sure to please all taste buds!!


Julie Gardner

Wednesday, September 8, 2010

Spicy Pork and Orange Salad

I think you’ll like this recipe featuring the winning combination of pork and orange with a little surprise flair of spice. This recipe is very nutritious as well as tasty. This “all in one” dish combines meat, vegetables, fruit and nuts.

Preparation wise, I cut the pork tenderloin in slices so it cooks really quickly. Another time saving element is purchasing the shredded coleslaw mix. If you have kids at home, it would be a perfect opportunity to enlist their help to peel the oranges and measure the cranberries. Your family will be more likely to try new flavors and food combinations if they have a chance to help prepare it!

Serve this salad with the dressing of your choice…just remember not to drown the salad with it! There are too many flavors and textures in this salad to cover with too much dressing. Choosing a low-fat or non-fat dressing always decreases your calorie intake. Let me know how you like this salad for your family’s dinner tonight!


Wednesday, September 1, 2010

Stuffed Baked Potatoes

Stuffed baked potatoes are a comfort food, notorious for NOT being on your healthy diet menu. The woes of missing out on this wonderful comfort classic is a thing of the past. Now, you can
"have your cake and eat it too."

Not only is this recipe a great comfort food, but it's also great for using up leftovers as well. It is so versatile because you can use whatever veggies you might have left over from the night before, shred up the grilled chicken your husband or wife is so proud of and use it in place of the ground turkey. You now have a meal that is not only economical, but tasty too!

If there is a low fat option for an ingredient, use it! Take advantage of the many delicious low-fat/fat-free items that the grocery stores now have. Using low fat sour cream and reduced fat cheese in this recipe is an easy way to lose the unwanted fat and keep the flavor.

I hope this brings the comfort back to your family's healthy lifestyles. Eat and be happy!

Kari =)

Wednesday, August 25, 2010

Pepperoni Frittata

Are you wondering what a frittata is? Basically it's an omelet that is flavored with herbs and is cut like a pizza. The herb used in this recipe is Italian seasoning, which is a blend of oregano, marjoram, thyme, rosemary and sage. I use this frequently when making Italian recipes. I even add a little to jarred spaghetti sauce to perk up the flavor. If Italian seasoning isn't something you keep in your pantry, you can use oregano but I would only use about 1/2 teaspoon.

To lower the fat and sodium content, use fewer slices of one will miss it. You can also spray the skillet with a vegetable spray instead of using butter to cook the potatoes and onion if you want to lower the fat content. Sometimes I will use less butter as well as the spray. Instead of using the Mexican blend cheese, you can use part-skim mozzarella or your favorite shredded cheese.

Remember that eggs are a goood source of riboflavin, B12, phospherous and protein. They are also very economical. When a dozen eggs costs $1.80, each egg is only 15 cents.

Be sure to practice good food safety when using raw eggs. Wash hands after cracking the eggs and sanitize the counter top after preparing the recipe. Make sure that the eggs cook thoroughly. I like to insert a knife in the center of the frittata. If it comes clean, then the eggs are cooked thoroughly.

Now that school has started again, you may find yourself in a squeeze for time. Look in your fridge for the eggs and you can have dinner on the table in just a few minutes. If you have leftovers, the fritta reheats great for lunch the next day.

The Gingered Melon Salad is cool and crisp in texture and easy to prepare. It compliments the spiciness of the frittata very nicely.

We appreciate the Texas Egg Council for sponsoring this video. I hope that your family enjoys this recipe as much as mine. Let me know what you think.

Happy cooking!


Monday, August 23, 2010

Beef Kabobs

A simple and fun recipe that takes just a few minutes to prepare. Let everyone in the family make their own with the vegetables they like and will eat.

To add variety to this recipe, try different spices and flavors to add a different flair. Look at the vegetables that are in-season at your local grocery store. Purchasing in-season fruits and vegetables can be done at a cost savings to you and adds variety to your diet.

This recipe is loaded with protein from the beef, but remember you can substitute the beef for chicken, pork, or make vegetable kabobs. Remember to add a whole grain as a side dish to get the added benefits of whole grains in your diet.

Food Safety Tips for Marinating:
Marinated food should be refrigerated, not left out on the counter to marinate. Poultry and cubed meat (such as what is in today's recipe), or stew meat can be marinated for up to 2 days. Beef, veal, pork, and lamb roasts, chops, and steaks may be marinated up to 5 days.

If some of the marinade is to be used as sauce on the cooked food, reserve a portion of the marinade before putting raw meat into it.

Have fun with this recipe because there are loads of ways you can make it yours.
Dee Lee ;)

Wednesday, August 11, 2010

Vegetarian Enchilada Casserole

For those of you who automatically think "no flavor!" when you see vegetarian in the title, this recipe will change your way of thinking for good! Between the cumin and enchilada sauce, this recipe can't help but pack a huge flavor punch. That's not even the best part! This recipe covers all of the food groups from the Food Guide Pyramid in one easy, cost effective and delicious dish.

The zucchini and corn provide vitamins A and C, while the black beans provide you with some of the protein your body needs! Who's missing the meat now? Sprinkle in the reduced fat cheese with all of it's calcium and you have made an awesome meal that will keep your body strong and healthy for years to come!

If you are still not convinced that this vegetarian casserole will knock your socks off, you can add ground turkey or left over chicken. (Just keep the meat lean.)

Let me know what you think!

Kari =)

Friday, August 6, 2010

Easy Cheesy Chicken

I have to start off by thanking my mom for this one. This recipe is one that I have been enjoying since I was a young child and now, I am still preparing in a snap for my family (including my in-laws!) on a regular basis. It is an easy, hearty and healthy meal perfect for the whole family.

As we all know, the cost of food has dramatically increased in the last few years. As result, my family and I have tried to be as thrifty as possible when we hit the grocery store every week. While this recipe is relatively inexpensive, I wanted to share a few cost saving tips for this recipe I have found to work well for my family.

1. To save on the chicken, substitute frozen chicken breasts or chicken tenders instead of using whole, fresh chicken breasts.

2. Consider using store brand soups. Most stores, now carry their own brand of low-sodium and/or low-fat cream of chicken soup. Other cream soups such as, cream of celery or cream of mushroom also work well for this recipe and are typically less expensive.

3. Make your own bread crumbs from leftover bread. Simply allow the bread to be exposed to air (leave the package open) over night and crumble it up the next day.

4. While the recipe calls for Swiss cheese, any variety of cheese works well. Use the variety that is on sell.

I hope these tips help reduce your food budget and the time spent in the kitchen!

Happy eating!


Thursday, July 29, 2010

Delicious Cajun Chicken

Hello, Everyone!

This dish is absolutely delightful! And the best part is it is simple and can be prepared in advance to save more time in your busy schedule. As you see when you look at the ingredient list it is short. If you want to cut corners even more you can use a premixed Cajun seasoning, especially if you don’t have all of the others in your pantry. That will cut your preparation time down tremendously. I also like this meal because you can literally purchase the items on the way home and follow the recipe and you’re done. So if you get a call from unexpected guests you can choose to buy right before or pull the meat from the freezer and defrost in the microwave and begin. So have fun with this recipe I hope you enjoy it as much as my family has, happy eating!

I would like to give special thanks to Danielle Hammond, RD. Extension Assistant, Expanded Food and Nutrition Education Program and Amanda Scott, RD, LD, MS. Program Specialist with Expanded Nutrition with the Nutrition and Food Science Department with Texas AgriLife Extension Service for their time, support and input to make this project successful.

Best Wishes,
Cassandra Coleman

Tuesday, July 20, 2010

Mexicali Turkey Skillet Casserole

During the summer, I look for recipes that are very quick but provide good flavor. I prefer not spending a lot of time in the kitchen. Mexicali Turkey Skillet Casserole meets this challenge. With only 5 ingredients, you can have dinner on the table in less than 30 minutes. Ground turkey breast is lean and provides a high quality protein. A 4 ounce serving has 160 calories, 8 grams of fat and 26 grams of protein. By using no-salt-added tomatoes and corn and a reduced sodium taco seasoning mix, the sodium level is much lower. Just don't tell your family and they won't know the difference!

To make this recipe even quicker, cook the macaroni a day or two ahead of time. Toss with a little olive or canola oil before refrigerating. When you want to make this recipe, just brown the ground turkey breast and add the other ingredients. It's ready to serve before you know it.

Gingered Melon Salad provides a cool and refreshing contrast to the Tex-Mex flavor of the casserole. What could be easier than cubing your favorite melons and tossing with a couple of ingredients? If you have leftovers, refrigerate up to 3 days.

Our thanks to the Texas Turkey Federation for sponsoring this video.

Happy cooking!