Bulgogi

A dear friend of mine introduced me to Bulgogi when I was in college and this recipe has become a quick favorite among friends and family. This recipe was a family tradition for her family in Washington state and the only time they would prepare Bulgogi is when all of her family was able to come together. She became homesick while in college and asked me to make the dish for her one day. After preparing this dish once I instantly loved how easy it was to make such a tasty and nutritious meal.

Bulgogi is a Korean style barbecue that is very nutritious with only 89 calories and 7 grams of fat per serving. With the holidays coming up this would be a great dish to make if you have guest to entertain. This recipe will allow you to serve a warm and delicious meal without taking you away from your friends and family for an extended amount of time. This Bulgogi dish will keep your guest healthy, happy and entertained by such a unique dish.

This dish would also be a great way to introduce children, friends and family to new cultures and their customs. With Bulgogi being a Korean dish you could serve the Bulgogi with a bowl of whole grain rice and chop sticks to add spice to your family dinner one night. America is such a blessed place to grow up and raise a family because we have the opportunity to be introduced so many different cuisines and cultures without ever leaving the country. All of the ingredients can be found at your local grocery store for a reasonable price and do not require you to travel to special market stores.

I hope this dish warms your heart and stomach as much as it has warmed mine. Bulgogi has become a special dish for me to make for my friends and family and I hope this dish will become special for you as well.

Spicy Fish Tacos

I must admit when I tell people about my Spicy Fish Taco recipe I have seen some facial expressions that give me the impression that it does not sound appealing in any form or fashion. But when I serve this dish to them their expressions immediately change and I begin to hear remarks such as, “Oh my, this is absolutely delicious! I cannot believe it! What is the recipe?” Ha!

So if you eat fish all of the time I feel you will be pleased, and if you do not normally include fish in your diet after trying this recipe you may change your opinion altogether. This is not only a simple recipe, but it is quick and easy too. And people will rave about the taste and appearance! The best part is it is not expensive to prepare and can serve a lot of people so if you’re on a budget, it is a great choice.

According to the Mayo Clinic, fish is usually low in calories, saturated fat and cholesterol, and is a great source of protein and numerous vitamins. Fish is also high in omega-3 fatty acids.

Just remember to practice good food safety, such as:

•When selecting fish or seafood products remember to purchase from a reputable source, if you buy something from a street vendor it may not have been kept at a safe temperature or proper food handling practices used and could cause food borne illness. Be very particular where you purchase seafood.

•When buying packaged seafood products check the packaging for any tears or rips to ensure you do not end up with bacteria transfer with other grocery items.

•Check expiration dates on the packaging labels.

•Don’t purchase any fish products that look or smell strange.

•Make sure when grocery shopping you place the refrigerated items in the cart at the end of your shopping trip and always keep meats away from produce and other items.

•If you are traveling for more than 1 hour following grocery shopping think about utilizing a cooler to keep them at the right temperature.

I hope you try this recipe I know you will be pleased and if you absolutely do not like fish you can use chicken as a substitute and it will still be delicious!

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.

Take care my friends,
Cassandra

Slow Cooker Ham and Potato Au Gratin

Leftover ham after the Thanksgiving holiday? Here's one of my favorite recipes that can use some of the ham you had leftover. I've never tried substituting cooked turkey, but I bet it is just as good! I might try that this coming weekend after the holiday, if there's any leftover!

Being a county Extension agent allows for some night meetings in order to meet the needs of our clientele. I tend to use quick slow cooker recipes like the Ham and Potato Au Gratin recipe on nights when I only get to come home for a short amount of time before I'm out the door to a night meeting with 4-H youth, diabetes education classes, or the county fair association. Just simply layer the ingredients in the slow cooker and set on low for a long meeting (4 hours or longer) or high for a short meeting (about 2 hours). When you get home dinner is ready for the table. Serve with some hot rolls and a side salad or green vegetable or fruit and you will have a healthy warm and comforting meal for your family. What a great meal to satisfy a famished family after a short Christmas shopping trip!

If you and your family are tried of ham after Thanksgiving, simply cut/slice the leftover ham and place in freezer bags or containers for later date. Remember to come back to our healthy living videos during the holiday season for more ideas that can add variety to your dinner time meal planning.

Wishing you all a healthy and happy holiday season!
Dee Lee

Altering Recipes

Here recently our family has been trying to cut back on the calories and fat in our diet. I took our favorite creamy chicken enchilada recipe and worked on it until we created this recipe. It is really not hard to change recipes so they are lower in fat and calories. Listed are some tips on altering recipes to be healthy.

Make a large pot of homemade beef, chicken or vegetable stock and freeze the broth in ice cube trays. Pop out only as many cubes as you need to add wonderful flavor to your food, especially on busy days when you don't have much time to cook. Cook your rice and pasta in the stock for added flavor and not added fat.

Thicken soups with prepared instant mashed potatoes (or pureed cooked potatoes) instead of heavy cream. Evaporated skim milk can take the place of heavy cream as well.

Replace the mayonnaise and sour cream in recipes with pureed, seasoned silken tofu or plain low-fat yogurt, dressed up with your favorite diced vegetables and seasonings.

Happy Cooking

Pumpkin Soup

Nothing reminds us more of fall and cool weather than pumpkins…however, have you ever thought of making pumpkin soup for your dinner tonight? I hope you’ll give this recipe a try. Here are several reasons: pumpkin is loaded with beta-carotene, an important antioxidant. Current research tells us a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer, protects us against heart disease, as well as some degenerative aspects of aging.

Notice this pumpkin soup recipe also “sneaks in” some mashed carrots to add even more nutrition to this soup. The beans (your choice – either white or black beans) add some all important fiber to the diet. You don’t have to tell your family how good this soup is for you, just make it and you will be pleasantly surprised!

Happy Cooking,

Donna

Savory Slow Cooker Pot Roast

Growing up in a family with two working parents, meals were sometimes prepared and cooked while we were away or busy with other activities. Savory Slow Cooker Pot Roast is a meal that can be prepared and left, while you are busy taking care of every day life.

I make this yummy recipe on a regular basis and it has become one of my favorites to make for friends or to take for potluck dinners. I hope you enjoy the simplicity of making this tasty dish. I serve it with traditional foods such as: mashed lowfat cream cheese potatoes (using the gravy from the pot roast), steamed carrots or green beans, and a piece of seasonal fruit.

Here are some important food safety reminders when using a slow cooker:

Clean
Always begin with handwashing, before, during and after preparing food. Make sure all utensils, equipment, and cooking areas are clean prior to handling food.
Refrigerate
Chill all foods before preparation in the refrigerator. To save on preparation time, I wash and cut up all my meats and vegetables for separate storage in the refrigerator prior to the time for cooking.
Never add raw frozen meat or poultry to a slow cooker. Because of the slow cooking process and thawing time, food could potentially remain in the temperature danger zone 40 to 140 degrees for more than 2 hours. Foods with high moisture content, such as chili, soup, stew, spaghetti sauce or others with sauce, tend to do well in slow cookers. If using a commercially frozen slow cooker meal, prepare according to manufacturer's instructions.
Filling the Cooker
A slow cooker should be filled no less than half full and no more than two-thirds full to allow for optimum cooking. Vegetables cook slower than meat and poultry in a slow cooker so if using them, put the vegetables in first. Then add the meat and desired amount of liquid such as broth, water or barbecue sauce. Keep the lid in place, removing only to stir the food or check for doneness. Every time you open the lid, you are increasing the amount of cooking time and lowering the temperature in the slow cooker.
Cooker Setting
Most cookers have two or more settings. Foods take different times to cook depending upon the setting used. Certainly, foods will cook faster on high than on low. However, for all-day cooking or for less-tender cuts, you may want to use the low setting.

If possible, turn the cooker on the highest setting for the first hour of cooking time and then to low or the setting called for in your recipe. However, it's safe to cook foods on low the entire time — if you're leaving for work, for example, and preparation time is limited.

While food is cooking and once it's done, food will stay safe as long as the cooker is operating.
Power Outage
If you are not at home during the entire slow-cooking process and the power goes out, throw away the food even if it looks done.

If you are at home, finish cooking the ingredients immediately by some other means: on a gas stove, on the outdoor grill or at a house where the power is on.

When you are at home, and if the food was completely cooked before the power went out, the food should remain safe up to two hours in the cooker with the power off.
Leftover storage
Store leftovers in shallow covered containers and refrigerate within two hours after cooking is finished. Reheating leftovers in a slow cooker is not recommended. Cooked food should be reheated on the stove, in a microwave, or in a conventional oven until it reaches 165 °F. Then the hot food can be placed in a preheated slow cooker to keep it hot for serving—at least 140 °F as measured with a food thermometer.

Refer to the April 5th blog: “Tips for Slow Cooking by Emily” for more information.

Safe & Happy Slow Cooking!
Dee Lee

Teriyaki-Ginger Pork Tenderloin

By Carrie Brazeal

When’s the last time that you served a pork tenderloin? Pork tenderloins are widely available and even come marinated - all you have to do is roast until the center of the tenderloin reaches 160 degrees, slice and serve. For a one-pound tenderloin at 350 degrees, this usually takes approximately 30 minutes. Don’t overcook or the pork may dry out. Be sure to use a meat thermometer and allow five minutes standing time before measuring the temperature.

The tenderloin is the leanest cut of pork and meets the guidelines for "extra lean" - a 3-ounce serving has less than 3 grams of fat, 1 gram of saturated fat and 62 milligrams of cholesterol – it’s as lean as a skinless chicken breast. Be sure to trim any visible fat from the tenderloin before cooking.

For a different change of pace, try Teriyaki-Ginger Pork Tenderloin. For this Asian-inspired meal, the pork is sliced into 1/2-inch slices,which means that it cooks rapidly. The sauce thickens quickly and is spooned over the pork slices. Serve with Curried Rice, steamed snow peas and orange slices. For the Curried Rice, prepare instant rice according to package directions, add a few ingredients and serve. Both recipes are quick and easy to prepare; you can have dinner on the table in less than 30 minutes.

I hope that your family enjoys this meal. Happy cooking! Carrie

Shrimp Diablo

Hello, Everyone! This is one of my absolute favorite meals to make! It is simple and quick to prepare. If you would just give it a chance, you will be amazed! And, to be honest, I am truly giving my secret away. Everyone that I have made this dish for has told me what a great chef I am, Ha! As you will see, it has only four ingredients. You can prepare for this meal ahead of time (like when the shrimp is on sale) by keeping frozen shrimp in your freezer. The other ingredients can be stored in your pantry. If you get a call for an unexpected guest, you can prepare this dish with ease. But the best thing is, it tastes great and is fast! You will impress everyone -adults and kids love it!

Here are some tips to help with preparing this tasty meal:

The red sauce can be any type you choose. This recipe calls for a 1 lb or a 10 ounce jar, you can add or use less dependent on your taste. To spice up the sauce you can add some red pepper flakes.

Defrost the shrimp in the refrigerator or under cool running water for no more than 20 minutes.

If you purchase shelled shrimp make it easier on yourself by peeling and deveining the shrimp while it is raw.

Just to give you an idea - when purchasing raw shrimp a way to calculate servings, is when the shrimp is cooked, it is equal to half the raw amount.
For example, 2 pounds of shrimp will cook down to approximately 1 pound.

To change up the recipe feel free to use crab or lobster in place of the shrimp.

I hope you try this recipe, I guarantee if are a shrimp fan like me you will love it. You can also be creative and use varying sauces or meats to make this fit your taste!

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

Beefy Stuffed Pasta

This recipe could be made ahead of time or even frozen to be cooked at a later time. The pasta shells can be filled and frozen separately. Prepare pasta shells as directed. Place filled shells onto ungreased baking sheet; cover and freeze. When frozen, place shells into resealable plastic freezer bag; seal bag. Place bag in freezer. To bake shells, heat oven to 350°F. Continue assembling casserole with frozen shells, sauce and cheese as directed in oven directions. Bake for 50 to 60 minutes or until heated through. You can also use your leftover cooked shells as an appetizer, rinse the shells with cold water, drain really well on a towel, then fill with egg salad or ham salad. Keep in the "frig" until ready to serve. Also, if you have shells that have broken up, and you can not fill them with what you are stuffing them with, put them aside to use in another pasta dish at a later time. Here is some food for thought; for years I have put salt in my water when boiling the water for the pasta, I really never stopped to think why, I just did it because that is what my mother did. Salt actually plays a very important role in the cooking of pasta; salt brings out the natural flavor of the pasta. The salt however, must be added once the water has started to boil. If the salt is added too late, it will not be absorbed correctly into the pasta. Adding salt too early may lengthen the boiling time. Allow the salt to dissolve before adding the pasta. So now you know! Happy Cooking!!
Halee Mitchell

Breakfast Casserole for Dinner Tonight?!

Some of you may think I have lost my mind when you see the title of this week’s recipe. However, my family has always enjoyed a breakfast for dinner occasionally. Maybe it is because we are always rushed in the morning and a quick bowl of cereal usually suffices for the beginning meal of the day. Dinner time is sometimes better to enjoy this type of meal.

Holidays and weekends are also a good time to try this casserole for a brunch as well. It is so handy to make up the night before. After sleeping late, put it in the oven and your meal will be ready shortly with very little effort!

Nutritionally, this casserole is full of good nutrition. Despite what you may have heard about eggs, they are really quite good for you. One egg provides 6 grams of protein which is 12% of the recommended daily allowance of protein. According to the American Egg Board, eggs provide all of the essential amino acids our bodies need. The high-quality protein in eggs helps us feel full longer and stay energized, which contributes to maintaining a healthy weight.

A recent survey of healthy adults conducted by the Egg Nutrition Center shows that nearly one out of four (24 percent) Americans still avoid eggs due to the fear of dietary cholesterol, even though 30 years of research has never linked egg consumption to heart disease. My advice regarding eggs is as with any food, moderation is the key to a healthy life style.

So, this week, get out of your comfort zone, and have Breakfast Casserole for your Dinner Tonight! Don't forget to try the yummy strawberry soup recipe as well. It is sure to be a family favorite.

Donna

Baked Chicken Fajitas

By Carrie Brazeal

For a quick and simple dinner, try Baked Chicken Fajitas. During the baking time, make Black Bean Salsa with Pineapple to serve with it. Dinner will be on the table in just a few minutes.

If you have time the night before or in the morning, cut the chicken breasts and veggies into thin stips, place in separate plastic lock-top bags and refrigerate. This makes preparation go much faster. Wrap the tortillas in foil and place in the oven with the fajitas the last 10 minutes and dinner will be ready.

Practice good food safety when working with chicken. Use a separate cutting board for fresh meats and veggies. Sanitize cutting boards after washing by dipping or spraying with a bleach solution (1 tablespoon of household bleach to 1 quart of water) and let air dry. This solution may also be used on countertops if not natural stone as well as knives and other utensils.

To make cleanup easier, line a 9x13-inch baking pan with aluminum foil before adding the ingredients. At cleanup time, just remove the foil and the pan should be clean.

If your family doesn't care for bell peppers, increase the onion or substitute zucchini squash or other veggies. The chili powder and cumin give a good flavor that your family will enjoy - its not too hot or spicy. Leftovers can be refrigerated and re-heated for lunch the next day.

Purchase chicken breasts when on sale and package for the freezer. I like to wrap individual breasts in wax paper and place in a lock-top freezer bag. Since they freeze individually, I can take out the exact amount that I need. Make sure that you label the bag with the date and contents. Remember FIFO - first in, first out. Have some type of system so that packages of food don't get stuck in the back of the freezer. Chicken breasts can be frozen up to 4 months without losing food quality.

The salsa makes a great side dish to serve with the fajitas. Pineapple adds just the right amount of "sweet" to offset the peppers, onion and cilantro. Remember to wear rubber gloves when working with hot peppers such as jalapeno. Never touch your eyes, nose or mouth until you have washed your hands - the volative oils will cause burning. If your family doesn't care for cilantro, you can easily leave it out. If you have leftovers, the salsa can be refrigerated and served the next day with baked tortilla chips.

I hope that your family enjoys the fajitas and salsa. It's a favorite at my house. Happy cooking! Carrie

Reducing the sugar, sodium and fat are important for healthy cooking. You can take an old family favorite, alter some of the high fat and high calorie ingredients and make it something you can enjoy minus the guilty feelings. Boosting the flavor with herbs and spices is a great way to add flavor without adding calories or fat.

Where to begin? In most recipes you can reduce the sugar by 1/3 to ½ . When you reduce the sugar increase the spices such as cinnamon, nutmeg and cloves. While these spices are not sweet they become most appealing when combined with sweet flavors and work well when combined with unsweetened fruit, bringing out the natural sweetness.

You can reduce the salt significantly or omit completely in most recipes however this affects the flavor. Adding aromatics such as garlic and onion will increase flavor and their aroma will bring the family to the kitchen. To start out try a few flavors and determine what you like. Some that work well together are: rosemary and chicken or red potatoes, tarragon with fish, basil and oregano with pasta and tomatoes, nutmeg with cooked spinach, chili powder with corn, lemon pepper with squash, cloves, ginger and mace are all flavors that work well with most fruits. Read the label on spices - some contain salt, likely suspects are chili powder and lemon pepper.

You can reduce the fat in most recipes by 1/3 to ½, this includes oils, shortening and butter. When reducing the fat by 1 tablespoon you remove approximately 100 calories, a good thing but, it removes flavor as well. Increase the flavor by increasing or adding herbs and spices. Add the spice at the beginning of the cooking so the food will have time absorb the flavor. The zest of lemon, lime or orange gives incredible flavor to a dish. Here is an idea, make lemon butter sauce next time you grill fish, add the juice and zest of a lemon and reduce the amount of butter used, you will be amazed at the flavor.

When using herbs and spices it is always good to start with small amounts, you can always add more if you like.

If you need to substitute dried for fresh or vice versa use the following guideline:
1 tablespoon finely cut fresh herbs is equal to
1 teaspoon dried leafy herbs is equal to
1/4 to ½ teaspoon ground dried herbs

I hope you enjoy today’s recipe for quick chicken and pasta using fresh basil. If you find it needs a little more flavor for your taste add a sprinkle of salt free seasoning.

Healthy regards,

Dana

Beef and Cheese French Bread

By Carrie T. Brazeal

Hearty sandwiches make a quick yet filling dinner for hectic weekdays. Just keep these simple ingredients on your pantry shelf and you will always be ready when you need a quick, hot meal. To keep the fat content as low as possible, use at least 80% lean ground beef and drain thoroughly. I like to purchase lean ground beef when it’s on sale and freeze in one-pound packages. Make sure that you use freezer bags to prevent freezer burn. Label the bag with the date and how much is in the bag. After measuring out, I like to flatten the ground beef so it stacks easier in my freezer. It also makes thawing quicker since it is a uniform shape. A one-pound package will thaw overnight in the refrigerator (be sure to put the package on a plate to catch any drips) and be ready to brown when you get home. You may also thaw the ground beef in the microwave if you forget to place it in the refrigerator the night before. Follow your manufacturer’s instructions for thawing and make sure that you brown the meat immediately following thawing.

When I have time, I will brown three or four pounds of ground beef with onion, drain, package in one-pound bags, label and freeze. This makes meal preparation a lot faster with the meat already cooked. All I have to do is thaw and add a few other ingredients. I use the cooked beef and onion mixture in casseroles, spaghetti sauce, pizza - any recipe that calls for browned ground beef. Of course, if your family doesn’t care for onions, just omit it.

If your family doesn’t care for green peppers or olives, no problem. Just leave it out. With the salsa, onion, chili powder, garlic and cumin, the meat mixture has a wonderful flavor. I prefer using medium salsa since my family enjoys the extra “kick” but your family might prefer mild or hot. Make sure that you use salsa since it is thicker than picante.

Even though the recipe calls for French bread, you can use any type of bread as a base: Texas toast would make individual servings as well as English muffin halves, plain bagels, flatbread, etc. Adjust the baking time accordingly.

If the recipe is makes too much for your family, prepare it as instructed but leave out the olives since they don’t freeze well. Use half for dinner tonight and freeze half. The half loaf of French bread may also be frozen. I use the original plastic bag, seal it and overwrap with heavy duty aluminum foil. Freeze no longer than 1 month. Remove the foil and thaw for about 1 hour at room temperature. Thaw the meat mixture, spread on the thawed bread and heat as directed. You will have a hot meal in record time. The meat mixture may also be used to make tacos, wraps or served over lettuce for taco salad.

Add a tossed green salad and your favorite dressing or some crunchy veggies such as carrots, celery, cherry tomatoes, broccoli and cauliflower and your favorite non-fat frozen yogurt. You will have quick and nutritious meal that includes foods from the grains group (bread), protein group (ground beef or turkey), dairy (cheese and frozen yogurt), and veggies (carrots, broccoli, cauliflower). Instead of serving frozen yogurt, try any type of fresh fruit such as apple or orange slices or canned pineapple or pears.

I hope that you enjoy the Beef and Cheese French Bread. Happy cooking! Carrie

Southwest Veggie Burritos

Hello! I hope you try this recipe, not only is it delicious, it is tasty too! But the best part is it is very simple and most of the ingredients you may find you already have in your pantry. This recipe is also is full of major nutrients and vitamins. And if you have a person over for dinner that does not eat meat you can serve this dish to them. On the other hand, if you have a person over that only eats meals with meat, you can add chicken, pork, beef, or seafood, it is your choice. Just by adding any one of those extra ingredients it changes the whole taste, this is a very versatile recipe.

What I like are meals that if in the middle of preparation, you discover you don’t have all of the ingredients, you can substitute. This is definitely one of those recipes. I have a friend that said she tried this with pineapple and loved it! Make this your own and add meat or other fruits or vegetables. It is open to anything!

My daughter helps me make this and she loves to pour the ingredients in the bowl and mix them (plus it keeps her busy so I can work on other tasks, Ha!). This also sets a good example to family and friends because people sometimes assume if it is good for you it does not taste good. This has all of the benefits; it has vegetables, fruit and meat (if you choose), grains, and dairy. That means if you prepare this with all of those ingredients you have selected all areas of the “My Pyramid”. If you are not familiar with the, My Pyramid, be sure and contact your local county extension agent with the Texas AgriLife Extension Service. That is a contact that will have access to a wealth of knowledge and it is only a phone call away! I know if you give this recipe a chance it will become like many others on this website, a favorite of your families!

Best regards, Cassandra Coleman

Yummy Chicken Salad

Today's recipe actually came from my daughter! She and her roommates made this recipe when they were in college. It has been such a family favorite that Julie requested this "comfort food" as part of her wedding buffet! One of the reasons chicken salad is so popular is its versatility. If you don’t like the some of the “non-traditional” ingredients, either leave them out or substitute what your family likes. Adding additional fruits and vegetables is a perfect way to bolster your family’s intake of these items. Research shows very few of us get the recommended daily servings of fruits and vegetables.

Be prepared -this is a large recipe of chicken salad – perfect for a crowd or leftovers! If it seems overwhelming to you, simply half the ingredients! Remember these are recipes intended to help your family eat healthier – adapt as needed!

Finally, there are many websites that can break down the nutrient analysis of any recipe. If you have a health concern about any recipe, be sure and use all the free helps available online. Have a great day!
Donna

A Thought About Food: Family Mealtime + Fitness = Full Esteem Ahead

This recipe is one my family enjoys! This recipe is usually prepared by my husband for our family! I hope you will give it a try.
Think about this! August 24, 2009 was the first day of school for my son and daughter. My daughter, Shuncy, entered the 7th grade at Marlin Middle School and my son, KT, entered the 5th grade at Marlin Elementary School. On the morning of August 26, 2009, my daughter who had completed two days of increased activities including band, cheerleading and volleyball practice, exited the front door on her way to school while making the following statement, "Mama, make sure you have something cooked and ready for me to eat when I make it home." Her statement, brought to mind the important message we have been communicating through this blog. Her statement also reminded me of the major role that I play in making sure she receives daily nutritious meals. This is a major role because there is so much substance in the meals I provide her. Substance? Yes! The nutrition is substance! The time we spend together while consuming the meal is substance! It provides nourishment and contributes greatly to the self-esteem of each family member. I use to hear the saying full steam ahead when I was a child and it meant onward determination. I hope this blog motivates you to move forward in providing healthy meals for your family. Research shows that youth who have a balance of quality family time, physical fitness and healthy meals do better in school and life. For more information on this research visit the Cooper Institute at www.cooperinstitute.org/our-kids-health/index.cfm.
We as parents, play a major role in contributing to the self-esteem and substance of our family. Do the math! Family mealtime + Fitness = Full Esteem Ahead!

Lasagna Roll Ups

The key to this recipe and many others is to prepare ahead. When I make spaghetti meat sauce at home, I make enough for other recipes (like this one) too and freeze for later use! I also prepare the cheese filling either the night or morning before I plan to cook. Both of these steps save loads of preparation time for this meal.

To find information about freezing prepared foods visit the University of Georgia Cooperative Extension page linked below:

Freezing Prepared Foods

Have a great week and I hope you enjoy this recipe as much as I do!
Dee Lee :)

Re-create Leftovers for Tasty Family Meals.

Some of my favorite memories revolve around the times my family shared a meal together around the dining table. Do you ever wonder how Mom did it with busy kids and a full time job? The weekly menu was essential. It was and still is all about planning ahead. If you aren’t currently planning meals for your family try it for one week, I think you will find that it makes getting a healthy meal on the table a much easier process. Make your plan simple or detailed, that part is up to you, but by planning weekly menus you can cut down on shopping and preparation time and you receive a triple bonus of money savings, eating out less and family memories!
Look for menu ideas that allow you to cook once and eat twice, for instance, grilled chicken tonight becomes chicken fajitas tomorrow night. A few tips for implementing the cook once, eat twice strategy:
• Always follow the food safety principles, many have been outlined in previous BLOGS, remember to cook foods thoroughly, cool properly, refrigerate promptly and reheat leftovers to an internal temperature of 165°F.
• Don’t just plan to re-heat, plan to re-create, make extra spaghetti sauce tonight and serve along with meatballs for a meatball sub tomorrow.
• If you cook additional portions don’t ever let it get to the table or it will vanish! Set aside the extra portion you cooked before you begin to serve, package appropriately and place in the refrigerator or freezer for a future meal.
• Cook and freeze larger batches of key ingredients for a quick fix later in the week.
• Pack your pantry and freezer with staples like canned beans, sauces, tuna, fruit, pasta, rice and frozen vegetables. A few pantry staples can be the ingredient that takes the dish to the next meal with ease.

Let me give you an idea of how this week’s recipe for Tex Mex Beef Skillet can be one of your favorite re-creations. First when you brown lean ground beef (or ground turkey breast) brown two or three pounds, add some chopped onion and garlic. Cool quickly and divide the cooked meat into one pound portions and store in freezer bags in your freezer. These packages can be the base for many quick skillet type meals. Use within two to three months for best quality.

Keep quick cooking brown rice and canned beans in your pantry, along with green chiles and tomato paste, now you have the ingredients to put the Tex Mex Beef Skillet on the table for Dinner Tonight!

I serve this the first time around with a green vegetable or green salad and cornbread muffins. The second time around I serve this dish as the filling for burritos along with additions such as salsa, black olives, cheese and avocado or as a taco salad with lettuce and tomato topped off with salsa and low-fat sour cream.

Follow these simple tips, stir in a little imagination, heat to 165°F and you will be re-creating with ease in no time.

Healthy regards,
Dana

Spicy Stuffed Bell Peppers

Bell peppers are rich sources of some of the best nutrients available and an excellent way to spice up otherwise bland dishes. To start, bell peppers are excellent sources of vitamin B6, C, and K, beta-carotene, thiamine, and folic acid and the list goes on. Bell peppers come in a beautiful array of colors and shapes. Red bell peppers are fully ripened green bell peppers, with a milder, sweeter flavor. The red bell peppers have significantly higher levels of nutrients than green peppers. Red bell peppers also contain lycopene, which is a carotene that offers protection against cancer and heart disease.

How to Select and Store Bell Peppers
Choose peppers that have deep colors and that are free of soft spots, blemishes and darkened areas. Peppers should be heavy for their size and firm enough so that they will gently yield to slight pressure. The shape of the pepper does not generally affect the quality, although for the Spicy Stuffed Bell Pepper recipe you will want to select bell peppers with height and sturdiness. Wash peppers just before using; remove the stem, seeds, and interior membranes, and add to salads, soups, or stir-fry’s. Unwashed bell peppers can be stored in the vegetable compartment of the refrigerator for up to one week in the refrigerator. Peppers are available throughout the year but are usually in greater abundance during the summer months.

A Few Quick Serving Ideas:
Roast peppers by holding them over an open flame, or broiling them about 1/2-inch from the broiler flame and rotating every minute or so until they blacken evenly. Put charred peppers in a plastic bag for about 10 minutes, then pull off the blackened peels and rinse the peppers under cold water. Pat dry, remove seeds and stems, and slice peppers. Use roasted pepper in salads, or purée in soups.

Purée roasted and peeled peppers with sautéed onions and zucchini to make a deliciously refreshing soup that can be served hot or cold.

Add chopped bell peppers to tuna or chicken salad.

Sauté chopped peppers, celery and onions then combine with chicken or seafood to make a simple Louisiana Creole dish.

I hope your family enjoys dinner tonight!

Buffalo Style Chicken Pizza

Does your family like pizza? Mine does. But ordering takeout can be expensive and the pizza tends to be high in fat and sodium. So for your next pizza night, try Buffalo Style Chicken Pizza. It’s simple and quick to make.

The recipe calls for wheat flatbread, which can be found in the deli or bread section of your local grocery store. Flatbread, which is similar to pita bread but is a little thicker, is usually sold in packages of four. The bread is about five inches across so it’s perfect for an individual pizza. If you cannot locate flatbread, pita works well as well as pre-baked individual pizza shells. Toasted English muffins would also work.

Any type of cooked chicken works well in this recipe. Pick up a roasted chicken at your grocery store’s deli; any flavor will work. I have used lemon pepper as well as barbeque with great results. Remove the skin and bones and chop the chicken. You will have approximately 4 cups. You will use 2 cups in this recipe so you can save the remainder for another meal or freeze for future use. A lock-top plastic freezer bag works well; just make sure that you label it with the name of the product and the date. Use within 3 days if refrigerated or 3 months if frozen for best eating quality. Instead of using a deli roasted chicken, the next time you grill chicken, add a few more breasts to use in this recipe. Two large or three medium size breasts will yield around 2 cups. Like the deli chicken, any flavor of marinade seems to work with this recipe. I have used teriyaki, chili and lime and other marinades. If using grilled chicken, plan to use it within three days of grilling.

The pizza does have a little "kick" to it since it uses hot pepper sauce. For most people, the pizza is not hot - it just has a good flavor. But keep in mind that different brands of hot pepper sauce have different degrees of "kick" so plan accordingly.

To lower the fat and sodium content, use less cheese. I suggest using both kinds (Cheddar and mozzarella) but reduce the total amount. You might try 3/4 cup of each to start. No one will miss it.

Serve the pizza with carrot and celery sticks and other fresh veggies along with your favorite low-fat salad dressing and fresh fruit (I like berries) for dessert. I hope that you enjoy Buffalo Style Chicken Pizza as much as my family.

Spicy Shrimp Spinach Salad

Do you stay busy and on the run? If so, then this is the meal for you, it is quick and easy, but also cost effective. The best part is that it tastes great too! I have made this dish numerous times and passed the recipe to friends and family. Since everyone enjoyed the recipe and thought it was delicious, I thought I would share it with you.

When you think of shrimp money comes to mind, but for this recipe you can use small shrimp or large, depending on your budget. Shrimp is packed full of nutrients such as protein and contains vitamin B-12, omega 3’s, iron, and niacin. The second main ingredient, spinach, is a wonderful dark leafy vegetable that also has a lot of nutritional value. For example, spinach is a good source of folate, iron, and vitamins K, A, & C. Just keep in mind the longer you cook the spinach, you lose more nutrients. Adding the tomatoes adds more nutrients and color to the plate. You can change this recipe by adding avocados or anything that you find savory.

Remember these tips when preparing this dish:

• Defrost the shrimp in the refrigerator or under cool running water for no more than 20 minutes.
• If you’re making this dish for a large crowd and will not be using the shrimp immediately after cooking, place it in the refrigerator until time to put it in the salad.
• Rinse spinach under cool running water and pat dry with paper towel.

This dish is simple, fast, nutritious, and scrumptious. Feel free to add other ingredients and if you serve this to someone who does not like spinach, you can substitute the spinach with whole grain noodles.

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.

Try a Skillet Meal for Dinner Tonight!

Hi!

This skillet meal is a new recipe I was given a few months ago and I have made it quite often since then. It is quick and easy to make and wonderful when you need to take an item to a new mom or a sick friend.

I made this recipe at my mother’s home several weeks ago. She told me via phone call last night that she has since enjoyed the skillet dinner four more times! My mom is a very good cook. She cooks for herself and often freezes extra portions for another meal.

Here are some hints for those who can’t eat the whole skillet dinner or you just don’t want to eat the same thing two days in a row!

• First, remember to check your freezer and be sure it is set to the recommended temperature of 0 F or lower.

• Put the cooled food into an appropriate container that is designed for freezing.

• Don’t forget to label the container with the name of the item, packaging date, and any other information you might find helpful. Then, you can be sure and use the item in a timely manner.

• Proper cooling, air removal, moisture-vapor-resistant packaging, and a tight seal will help guard against freezer burn. While a food with freezer burn is safe to eat, the quality is lower.

I hope you enjoy “Bethany’s Skillet Chicken and Rice Casserole” as much as my family has!

Donna

Cooking with Venison

The venison stir fry demonstrated is actually a recipe my husband and I create. We are both avid hunters; so therefore, there is always venison in the freezer. In fact, venison is the only type of meat we eat, so we are always looking for new ways to prepare venison. Venison is a good source of protein, while, unlike most meats, it tends to be fairly low in fat, especially saturated fat. Four ounces of venison supplies 68.5% of the daily value for protein for only 179 calories and 1.4 grams of saturated fat. In fact the American Heart Association has endorsed venison as a heart healthy red meat, and when properly handled, processed, and prepared, it tastes every bit as good as the finest cuts of beef. Since venison has less fat, recipes like stews or meatballs made with ground venison are good choices because they prevent it from drying out. Avoid steaks in restaurants; they are frequently cooked in butter in order to keep the meat juicy. Broil or roast the tender cuts such as roasts and chops. Slowly cook the less tender cuts by braising or cooking in liquid as demonstrated in this recipe. Listed below are some suggestions on cooking with venison meat. I hope you enjoy this recipe as much as my family does. Happy Cooking!

· Use ground venison meat instead of beef when making lasagna.
· Add a new twist to your chili con carne by using ground venison meat instead of beef.
· What better way to spend a summer evening than to grill venison kabobs. Simply skewer marinated
cubes of venison steak and your favorite vegetables and grill in the oven or on the barbeque.
· Make your own venison jerky, it is delicious and easy to make. Cut venison steaks into ¼ inch thick
slices, marinate overnight in salt and spices of your choice, arrange on aerated roasting rack and bake at
150°F for 6 hours.
· Warm up on a cold winter night by combining venison steak pieces, vegetables, spices and broth and
make a hearty stew.

Picky Eaters? Vacation Time? What to do?

When families are on vacation what a better time than that to expand on the ‘same old’ dinner time meal? Often times on vacation, new foods are introduced at restaurants and other people’s homes. If you have a picky eater in your family try some of these tips to get through meals.

• Most often, while you are on vacation, you are not the one cooking, therefore you are more relaxed. Family members pick up on this relaxed mood and know that the pressure is off. Afterall, when you take out the “I’ve been slaving over this dinner and you are going to eat it” factor, your anticipations go way down.


• When people try new foods, their environment is associated with that food. Think about the last time you tried a new food—were you with good friends? Having a good time? I remember I took a very picky eater with me on a trip recently. Everything she eats has to be done a certain way and any alternative of is just ‘yucky’ to her. When we got home, she was so excited to tell her mother that now she eats mustard with her turkey sandwiches instead of mayonnaise or salad dressing. This youth has worked hard to educate her palate during her 4-H foods and nutrition years and she has introduced many new foods into her diet—all while on trips with good friends and while having a great time!


• Sometimes there is added stress at home during meal times with sports practices, cleaning up the kitchen, doing homework, getting the kids to bed on time, and preparing everything for the next day. While on vacation, you have the perfect setting to try new foods.
  
  Expanding a picky eaters palate:


• Try introducing new foods by letting your picky eater try a taste from your plate. This way money is not wasted if they don’t like it.


• Choose restaurants that have foods you know your picky eater will like. If there is something familiar on the menu, they will more than likely try something new and different when on vacation than when at home.


• Don’t introduce picky eaters to new foods when they are tired, in an unpleasant mood, and hungry. Instead, wait until everyone has had a fun experience and then take them to a new eating establishment where some foods might seem familiar but different. Even foreign foods can be adapted to fit your picky eaters taste.


• Watch your own attitude and feelings in front of the picky eater. If they see you being picky and rejecting certain foods, they will pick up on it and know that it is acceptable to do the same. Don’t fight with them on it. When they are ready, your picky eater will introduce new foods into their menu. Be patient!
  
  Want to get your kids involved in foods and nutrition? Join Texas 4-H! Every county in the state of Texas has a 4-H & Youth Development Program, call your Texas AgriLife Extension Office today and find out how to join and get involved.

Enjoying the Family Meal

Family meals are important. You create special bonds and lifelong memories around the family table. Family meals can teach your child about healthful eating. You just need to be a good role model. When you try new foods your child may be more adventurous with food, too. Try these easy ways to make family meals a pleasant part of your family routine:

• Set a regular family mealtime. Regular mealtimes give your child a better chance to reat a variety of foods to get the right amount to grow, stay healthy, and keep a healthy weight.
• Make it simple, make it quick! Spend less time in the kitchen and more time at the family table. Simple meals, even cold sandwiches, taste as good as meals that take more work. You can make any meal special if you all feel relaxed and if mealtime is fille with caring and laughter. Simplify -- to take care of you, too!
• Show that family meals are important. Durig mealtime, turn off the TV. Find another way to see favorite shows. Let the answering machine take your phone calls, too. Have your family make calls before or after the meal hour. Show that same respect for other families when you make phone calls.
• Eat around a table. It's easier to talk and listen to your family when you face each other. Eating sid by at the kitchen counter takes away eye contact.
• Enjoy meal talk. Make easy conversations - no nagging or complaining. Talk so everyone can be a "star" at mealtime. Don't take over. your child will listen and learn by feeling included.
• Be realistic about mealtime. Try to sit down together. Keep meals from lasting too long. If kids get fussy, you family meal won't be fun. Wait until everyone is done to be excused.

Why Eat Together?

Nutrition: Studies show that most people - children, teens, older adults and singles - eat more balanced meals and wider variety of foods when they eat with family and friends.

Family Tradition: Food served at the family table helps shape and give lasting meaning to our cultural heritage. Positive food memories created during childhood are cherished for life.

Communication: Shared mealtimes offer a chance to communicate with neighbors, friends and family; helping to bild a strong spirit of community and commitment to one another.

Culinary Skills: Children learn basic cooking skills and to appreciate a variety of tasty foods when they are involved in mealtim preparation.

I hope that you are enjoying the Dinner Tonight videos and blogs. Remember to sit the family down for the great recipes that you are trying out.

Happy Cooking!! Emily

Italian Tonight!

This week's featured recipe is Beef 'n Cheese Calzone and if a favorite among kids of all ages. The one thing I like about this recipe besides it's good taste, is that it is so versatile. You can fill the pizza crust with any meat, vegetable or cheese that you and your family like. This is definately a one dish meal because you have almost all of the food groups included in this recipe. It is so simple that you can get your kids or grandkids involved in preparing this easy dish. It is also packed with many vitamins and other nutritents that our bodies need. The meat gives us protein that we need to build and repair all body tissue, the vegetables are packed with Vitamin C that we need to aid in healing wounds and over course the cheese gives us calcium to build strong bones and teeth. Have your kids get involved in selecting the ingredients and you could even make two different calzone's to fit everyone's taste buds. Don't forget the pizza or spaghetti sauce for dipping! To complete this meal serve with a tossed salad and orange slices. I hope you and your family will enjoy this recipe as much as my family does.

Zucchini and Chicken Pie

This week we are featuring "Zucchini and Chicken Pie." Did someone say, "pie?" When a baker says the pie is ready, she usually gets everyone's attention, especially children. We know it's summer and like pie, summer attracts everyone's attention and yes, especially children. Mealtime has positive effects for families, especially children. During the school year, we desire quick meal preparation options because of the various demands on family time and during the summer, quick meal preparation options are still our desire because in addition to the time demands, is the heat, we want to cook and get out of the hot kitchen. Summer heat does not decrease our family's appetite, especially the children's appetite! Zucchini and Chicken Pie is a suitable option for you and your family this summer because it is quick, healthy, and cost-saving. Got your attention! Great! Here are a few more points to consider!

1) Zucchini is a summer squash and vegetables are at lowest price when in season. One medium-sized zucchini has only 25 calories. Zucchini has many health benefits and provides vitamin C, folate, potassium and vitamin A. Zucchini has a high water content. Summer's harvest of fresh vegetables is an important part of a healthy diet.

2) Roadside produce stands and Farmer's Markets are full of home grown vegetables creating a great way to enhance family time. Allowing children to pick vegetables that will be a part of the family meal is a way to increase their involvement or contribution to meal time.

3) You bake this recipe, reducing the amount of time you have to be in the kitchen. Baking works well for vegetables.

Finally, keep vegetables safe to eat by following the Partnership for Food Safety Education six recommendations. For more information, visit www.fightbac.org.

Enjoy your summer,


Alfornette

"The Other White Meat" for Dinner Tonight!

This week we are featuring a pork chop recipe. Don’t forget about pork when choosing meat for your dinner tonight. Pork has changed a lot over the years. Due to public demand and changes in feeding and breeding techniques, pork producers now offer a much leaner pork product. Common cuts of pork today are 16% leaner and have 27% less saturated fat than compared to pork in 1991! The tenderloin is the leanest cut of pork and meets the guidelines for “extra lean” - a 3-ounce serving has less than 3 grams of fat, 1 gram of saturated fat and 62 milligrams of cholesterol – it’s as lean as a skinless chicken breast.

This baked pork chop recipe uses non-fat sour cream to coat the pork chops before they are dipped in crushed corn flakes. One thing to remember about pork is not to overcook it – or your family may say it is too dry! The only way to know for sure when pork chops are done is when the food thermometer reads 160 degrees.

Finally, don’t be afraid to change this recipe to suit your family’s tastes. You could add your favorite seasonings to change things up a bit or a multi-grain cereal for the outside coating. The important thing is to vary your family’s menu so no one gets tired of eating the same thing all the time. Hope you enjoy today’s recipe!

Donna

Veggies with BowTie Pasta

A versatile dish that can be served alone with crusty bread or a fruit salad is Veggies with BowTie Pasta. If you have meat eaters in your family, consider a lean cut of meat for a lighter meal with fewer calories. Look to Dana’s blog on May 11th for tips and hints on adding protein to your dish without drying it out.

What makes this dish so versatile is the assortment of vegetables you can add to it. I change up the vegetables on a regular basis and it looks like a completely different meal. If you are short on time during the week, think about cutting up the vegetables and preparing your pasta ahead of time. Then when you get home, all you have to do is assemble the dish and sauté the vegetables, thus adding vegetables to your dinner table and making it a nutrient rich meal.

Safe Handling Tips for Vegetables and Fruits:
Each year, people get sick from foods that have not been properly handled, refrigerated, or cooked. If food is not handled properly, germs can grow to levels that make people sick.

Providing consumers with safe, wholesome fruits and vegetables is the first priority of farmers and produce managers. Fruits and vegetables can pick up dust and soil as they are being harvested, handled, packed, and shipped. They may also have trace amounts of chemicals and bacteria on the outer tissues that can be removed by washing. Consumers play an important role in making sure the food they eat is good for them and their families.

At the store: Look for fresh-looking fruits and vegetables that are not bruised, shriveled, moldy, or slimy. Do not purchase anything that smells bad, and do not buy packaged vegetables that look slimy. Remember, if it’s not in great shape at the store, you cannot make it any better!

Buy only what you need that can be used within a few days. Apples, potatoes, and citrus fruits can be stored longer. Handle produce gently at the store. Keep produce on top in the cart (putting groceries on top of produce can bruise it).

At home: Put produce away promptly. Keep most of your produce in the crisper. It has a slightly higher humidity than the rest of the refrigerator, which is better for fruits and vegetables. Throw away any produce that has been kept too long, or if it is moldy or slimy. Remember to keep all cut fruits and vegetables covered in the refrigerator.

Germs can adhere to the surface of produce and can be passed to the flesh when cut (cross contamination). The most important thing you can do is wash all fruits and vegetables in clean drinking water before eating, even if you do not plan to eat the skin, such as melons or oranges. Wash the produce just before you plan to use it, not when you put it away. However, lettuce can be rinsed before refrigerating to help maintain crispness. Washing in slightly warm water (not HOT) brings out the flavor and aroma of the fruit or vegetable you are preparing.

Temperature: All firm fruits and vegetables, such as apples, pears, tomatoes, peppers, cucumbers, and avocados, should be washed in water between 80 and 110 degrees Fahrenheit.

Spraying: The best method for washing ripe or fragile berry fruits--strawberries, raspberries, blackberries, and blueberries--is by spraying with a kitchen sink sprayer. Use a colander so you can gently turn the fruit as you spray.

Immersion: If you do not have a sink sprayer, berries and soft fruit should be placed in a wire basket or colander and then into a 5 to 8 quart pot of warm water. Move the basket in and out of the water several times. Change the water until the water remains clear. Do this process quickly. If the fruit absorbs too much water, it will lose flavor, texture, and aroma.

Dry: Dry with a paper towel. Greens, such as spinach, chard, kale, and collards should be cooked while wet, immediately after washing.

Cold Water Washing: Produce used in salads, such as lettuce, radishes, carrots, etc., should be washed in the coldest tap water available to maintain crispness. To get maximum crispness, immerse the greens in a mixture of ice cubes and water about a half-hour before serving.

Do not use detergent when washing fruits and vegetables. The detergent residues will be left on the fruits and vegetables. Produce items are porous and will absorb the detergent. The Food and Drug Administration has not labeled detergent to be used on foods.

In addition to washing, you should:

• Peel and discard outer leaves or rinds. Scrub hearty vegetables, such as potatoes and carrots, if you want to eat the fiber and nutrient rich skin.
• Clean surfaces, utensils, and hands after touching raw meat and poultry and before you use them on fresh produce.
• Keep refrigerators clean and cold (under 40 degrees Fahrenheit. Cover and refrigerate produce you have cut.
• Wash your hands thoroughly after using the toilet or changing diapers, and before preparing food.
• Read and follow label instructions such as "Keep Refrigerated" or "Use By" (a certain date).
• Keep prepared fruit salads or other cut produce items in the refrigerator until just before serving. Discard cut produce items if they have been out of the refrigerator for more than four hours.

Enjoy Dinner Tonight!
Dee Lee

Turkey Chili

What a delicious dish that is easy to prepare and most of all healthy too! The benefits of using turkey are fewer calories, high-protein, lower cost and it is nutrient-rich. When purchasing the turkey at your local market check to make sure it is lean. Much like ground beef and chicken, there are varieties. One way to eat healthy is to choose leaner meat. With beef, chicken and turkey, the leaner it is, the less fat you will have in your dish. You can locate this percentage on the nutrition label.

Another tip is if someone in your family just refuses to eat turkey over beef you can cut the meat portion of the recipe in half and mix turkey and lean ground beef together. They may not even notice a difference. If that does not work you can substitute the turkey for the leanest ground beef and keep the chili healthy. Don't forget to get creative and add your own favorite ingredients, spices or flavors. You may end up with a new family recipe to share with others! I like to have fun when I am cooking by including family and friends, so feel free to modify this recipe to meet your personal taste.

Here are some food safety tips when handling turkey:

• Remember to use separate cutting boards for meat and fruit/vegetables.
• If you prepare the dish early remember to place it in the refrigerator. It's important to refrigerate foods and leftovers within two hours or less. This slows down bacterial growth. The best way to cool leftovers, such as chili is to divide the leftovers into shallow containers for quicker cooling.
• Defrost in the refrigerator versus counter tops and remember to place the meat on the lower level to prevent cross contamination.
  
  
  I hope you enjoy this recipe!

Cassandra Coleman

Benefits of Salmon

The Hot Alaska Salmon Melts are not only good tasting but they are good for you. Most of us think of getting our calcium by consuming milk and yogurt, which is correct but you can also get your daily dose of calcium by eating the bones from the canned salmon. By crushing up the bones you are adding extra calcium to your diet. Think of it as "sneaking eating" and your family will never know. Another health benefit of salmon is the omega-3 fatty acids. These are important because they may help to thin blood and prevent blood platelets from clotting and sticking to artery walls. That in turn will aid in lowering the risk of blocked blood vessels and heart attacks.
This recipe can be adapted for your families taste buds! The canned salmon can be substituted for canned chicken or tuna. You may also use leftover hotdog or hamburger buns in the place of the English muffins. I hope you family will enjoy this recipe as much as mine does.

Stir fry is one of my favorite cooking techniques! It’s a simple and quick way to get a meal on the table. Stir fry is an Asian cooking method where vegetables and/or meat are cooked over high heat. Since they are cooked quickly, the vegetables retain their bright colors and their nutrient content. One advantage of stir fry is that you can cook the vegetables to the texture you desire, tender crisp if you like or cook a little longer for a softer texture, I usually place the lid over the skillet just at the end of the cooking to allow the vegetables to steam just a bit.

You can use almost any vegetable in stir fry, choose the vegetables that your family likes. The stir fry I am preparing for you today has a variety of brightly colored vegetables which add to the appeal of the dish. We are drawn to the bright colors of the vegetables, if a dish looks good we are more likely to try and enjoy it. When preparing your vegetables try to slice them so they are uniform in size so they will cook more evenly.

You can certainly make a vegetable only stir fry but if you choose to add a protein any of the following will work wonderfully, beef, chicken, pork, fish or tofu. In order to keep the meat from over cooking it is best to cook it first, once it is cooked thoroughly, remove it from the skillet, set aside and keep it warm. Once you have finished cooking the vegetables add your chosen protein back to the skillet, if you are using fish, break it up gently and stir minimally after you add the fish. Shrimp or scallops make a great protein addition too! If tofu is your choice, select firm tofu, slice it into bite-sized pieces and add it at the end of cooking.

The sauce I add to the stir fry pulls it all together and is a simple mixture of soy sauce, chicken broth and cornstarch. The cornstarch is used to thicken the sauce once it hits the heat. If you want to reduce the sodium, you can use light soy sauce, reduce or even omit the soy sauce. If you choose to use less soy sauce just increase the amount of chicken broth used.

Finally the cooking tools...you will need a large heavy skillet and spatula. Some assume you can’t stir fry without a wok but a heavy skillet that will handle the high heat works well.

I hope stir fry is a technique you will add to your cooking tool box, your family is sure to enjoy and you’re only limited by your imagination.

Healthy regards,
Dana

A New Spin on Quiche

I hope you are enjoying all the recipes from Dinner Tonight! This particular recipe for Rice Crust Quiche may be a little different than the more traditional quiche you are used to making…..or it may be a totally new experience for you. It is always good to experiment a little and this recipe will give you that opportunity!

First, the crust is a little unusual – would you agree? Who would think rice, egg and cheese could make a crust! It is actually easy and very healthy for your family. Be sure and use brown rice for a little added fiber to the diet. One other note – do not overcook the crust – remember it will be baked again when the filling is added.

The “meat” of the quiche can be any ingredient your family likes. Don’t be limited to a can of chicken or ham. Use left-over chicken from the previous night – be creative. You might even mix two different kinds of meat if you have a “little of this and a little of that” from the night before! The same rule applies to the vegetables mentioned in the recipe. Use what your family prefers. If they don’t like vegetables, you might try what Jessica Seinfield does...sneak them in anyway!!!!

I think you’ll be pleasantly surprised by the ease of this quiche recipe. It is inexpensive to make and sure to be a family favorite. Give it a chance! If you have questions, please post them...it just might help someone else.

Donna

I hope you and your family will enjoy the Chicken Taco Wraps this week and find that you can add a variety of toppings or substitute a different kind of bean, depending on what your family prefers. This recipes is one that we use with our Better Living For Texans Program , showing low income individuals and families how to stretch their food dollar and eat healthy at the same time. This recipe is not only healthy but quick and easy as well. It can be prepared in one dish and takes less than 30 minutes to prepare. Other great features to this recipe is that you can add a variety of vegetables to the Chicken Taco Wrap and the black beans are an excellent source of fiber in your diet. If you are watching your carbohydrate intake, you could omit the corn and replace it with extra lettuce, sweet bell pepper or another type of non-starchy vegetable. Choosing a whole wheat flour tortilla is just one more way you make this recipe healthier.
Since you are using raw chicken and fresh vegetables in this recipe, food safety is a must. First of all make sure you don't cross-contaminate by using the same cutting board for your raw chicken and your vegetables. The other three "C" 's to remember is Cook- make sure your chicken is cooked to an internal temperature of 170 degrees. Clean- wash your cutting boards, dishes, utensils and countertops with hot soapy water after preparing each food item and before you go on to the next food. The last is Chill-make sure you refrigerate any leftover foods within 2 hours after cooking. Most leftovers only last 2 to 3 days. If reheating an leftovers. make sure you heat them until fully hot.
Happy Cooking and enjoy your family time at the table!

Pork Chops with Tomatoes

This is one of my favorite recipes. The first time I prepared this dish was over 15 years ago. At that time the dish was for my husband and I because we were not parents. Today, two children later, I am still preparing this dish once or twice a month for my family. My family loves this dish because it is delicious. The tomatoes add great favor. Like my family, I love this dish because of the great taste but most importantly because it is nutritious, cost-saving and quick to prepare. This is a dish I can prepare any evening! Yes, any evening! I can prepare this dish and have a great dinnertime with my family even though my children have activities almost every evening. I can prepare this dish and have a great dinnertime with my family even though we attend church midweek activities on Wednesdays. So no matter what your schedule, I encourage you to prepare this dish for your family and then share your dinnertime experience on this blog. Listed below are some tips on preparing dishes on the weekends, when not so busy, to ensure getting quick, healthy, and cost-saving meals on the table to serve to family in the midst of busy weekly schedules:

1) Prepare meals on the weekend -for example, you can prepare soups, casseroles, chili, dry beans, baked chicken, roast. lasagna, and meatloaf.

2) Be sure to store the dishes you prepare on the weekend properly to prevent spoilage.

3) Use your prepared dishes within a couple of days, or divide the large
portions into smaller amounts and freeze for later use.

Remember, planning is the key to increasing family dinnertime!

Blessed planning,


Alfornette

Italian Beef Pasta

The Italian Beef Pasta recipe I demonstrated tonight is one of my family’s favorites. The recipe original did not call for the two cups of fresh spinach. I am always trying to find ways to get my family to eat healthier. I added the spinach in this recipe to increase our daily fiber intake. Little to my surprise they loved it and now it is a recipe I fix often. Listed below are a few suggestions to help make your recipes more nutritious:

· In many baked goods such as muffins and cakes, try replacing half to all of the fat with unsweetened applesauce or low-fat yogurt.

· Use naturally lower-fat cheeses, such as mozzarella, in place of higher fat cheeses, such as Swiss or cheddar.

· Replace one-quarter of the sugar in cookies, bars and cakes with an equal amount of nonfat dry milk. This not only reduces calories but increases the calcium, protein and riboflavin in the food.

· Gradually reduce the amount of salt in a recipe each time you make it. By doing so, you will adjust to a less salty flavor over time.

· Add herbs and spices for flavor instead of salt.

· Choose garlic and onion powder rather than garlic and onion salt.

· Add extra vegetables to casseroles, soups, salads and other dishes.

· Add fruits to muffins, pancakes and desserts.

· Substitute whole-wheat flour for half of the all-purpose flour when making breads, muffins, pancakes or other grain products.

· If you're preparing hamburgers or meatballs for dinner, consider replacing the crushed crackers with oatmeal instead. This will really help to boost the fiber content of the meal, as well as add a better source of complex carbohydrates.

The next time you prepare one of your family’s favorite recipe, try one of the suggestions listed above. Your family’s daily nutritional intake will be significantly increased. I hope your family enjoys this recipe.

Tips for Slow Cooking

Slow cooking s the best way to keep pace with our busy lives, because the meal you are making requires little or no attention while it cooks. Slow cookers range in size from to 1- t-quart capacity. The 1-quart size is perfiect for making and keeping dips and spreads warm for a party. The other sizes are ideal for one-dish meals (like today's Vegetable Soup).
Most slow cookers have low and high control settings. At low, the long cooking time of 8 to 10 hours fits with working schedules. At the high setting, food cooks approximately twice as fast on low heat.
The following tips - and a slow cooker - are all you need for a delicious, home cooked fix-and-forget meal!

• Know your appliance. A slow cooker is different than a warming pot! Slow cookers are self-contained, with the heating elements wrapping around the cooker.
• For easy cleanup, spray the inside of the slow cooker with cooking spray before adding the food.
• Enjoy the rewards of slow cooking by using less-expensive (and less tender) cuts of meat. The moist, gentle heat slowly tenderizes these cuts as they cook.
• Processed cheese tends to work better than Cheddar cheese.
• Use dried leaf herbs rather than ground because they keep their flavor better over the long cooking time. Or stir in fresh herbs during the last hour of cooking.
• Add dairy products such as milk and cheese toward the end of the cooking time. Dairy products tend to separate and curdle if cooked for a long time.
• Fish and seafood can fall apart or get tough if they are slow cooked too long. Ad these ingredients in the last hour of cooking.
• Add tender vegetables such as fresh mushrooms, tomatoes and zuchinni during the last 30 to 45 minutes to prevent overcooking.
• Do not cook whole poultry in a slow cooker because safe cooking temperatures can not be reached quickly enough near the bone.
• Keep the lid on! Removing the lid allows heat to escape and delays the cooking time by 15 to 20 minutes. Be sure to check for doneness just at the minimum cook time.
• Cool the slow cooker slightly before adding water for cleaning. Otherwise, the liner could crack.

Using the slow cooker, can save lots of time in the evening for busy moms! I dare you to try it!!!

Happy Slow Cooking,

Emily

Tips for a quick and simple Dinner Tonight!

What’s for Dinner Tonight? At the end of the day this is the question that’s on the minds of people everywhere. With our busy lives, eating out is a daily temptation but with the Dinner Tonight recipes from Texas AgriLife Extension Service and a little advanced planning you can overcome the temptation and put a healthy meal on the table for your family.

In order to prepare healthy meals you have to have a plan in place. Preparing a weekly meal plan is the first step. The easiest way to do this is just to sit down with pen and paper, divide the paper into 7 columns and 3 or 4 rows (depending on whether or not you include snacks in your meal plan) and just begin to fill in the blanks. You need to include a menu for each meal eaten at home and those you will take to work or school. Once your meals are planned for the week, prepare your shopping list. Do this by checking the pantry, refrigerator and freezer to see what items you have on hand, add the items you need to your list and you are ready to head to the grocery store.

Here area couple of quick tips for preparing your shopping list

• group the items by the category in which you find them at the store
• if you use coupons put a star by the item for which you have a coupon, this will serve as a reminder when you pick up that item to be sure you are getting the right brand, size, ect.

Post the weekly meal plan on the refrigerator and check it each night before bed to see if there is something that needs to be thawed, if so transfer that from the freezer to the refrigerator. It takes several hours for beef, chicken or pork to thaw, if you arrive home and the main ingredient for your meal is thawed and ready to be cooked this will help you avoid the temptation of eating out!

I hope you will visit our Dinner Tonight website each week to get some ideas to help you put a quick and healthy meal on the table for your family.

Healthy regards,

Dana

Three Way Garlic Pasta with Beans and Peppers

Welcome to the Dinner Tonight! Blog. Be sure to save this website in your favorites list or subscribe to the link for weekly updates. Each week a Texas AgriLife Extension Agent demonstrates an affordable, quick, and nutritious meal for you to make for your family. Visit our recipe section, nutrition tips, and view our videos. Come back often!

The Three Way Garlic Pasta with Beans and Peppers recipe I demonstrate tonight is one of my favorites. I enjoy making it because I can prepare much of it ahead of time, then when I come home I put dinner on the table quickly. Everything is pre-chopped and I put on the pasta as soon as I come in, adding the remainder of the ingredients per the recipe.

Preparation tips that I find helpful in the kitchen:

• Clean as you go. Wipe up spills when they happen and put dirty dishes in the sink or dishwasher as you use them.
• When cooking meats, make extra and freeze or refrigerate for later in the week.
• A huge time saver – have single sized resealable plastic bags of chopped onions, peppers, celery, tomatoes, and carrots or other vegetables all ready to go in the freezer. Pre-chopping and freezing veggies makes for easy going in the kitchen.
• Keep ‘cheat’ sheets inside cabinet doors for handy common quantity conversions. (see sample conversion chart) Another sheet I keep is one for seasonings - which works best for what types of foods and one for substitutions.

Pre-planning meals can be an enormous time saver in the kitchen on busy nights. I hope you enjoy this recipe as much as we do!

Dee Lee

Dinner Tonight!

Welcome to the Dinner Tonight! blog. Each week you will see a Texas AgriLife Extension Agent demonstrate a quick meal suitable for your family's dining pleasure. In addition to the video, recipes and nutrition information are available.

The Taco Soup recipe shown today is one that I’ve used for years simply because it is quick, easy, and good! It has enough meat and vegetables to satisfy any appetite. I turn on the crock pot when I go to work and my family’s entrée is ready when I come home. All I have to do is make cornbread or get out a box of crackers and we have a nourishing meal for the family. Now, that is fast food!

Here are a few tips that work for me:

• Make a menu for a week at a time.
• Check pantry and refrigerator for ingredients and purchase necessary items for each recipe.
• Review recipe in advance for any preparation steps that need to be done ahead of time.

With a little planning, a busy family can eat a nutritious, low-cost dinner together. I hope your family enjoys this recipe. Don’t forget to use the link to subscribe to this blog in order to get weekly updates!

Donna