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!

Cheryl

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!

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

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 family....black 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

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.

Donna

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.

Enjoy!

Sarah

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!!

Enjoy!!

Julie Gardner

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!

Donna

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 =)

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 pepperoni...no 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!

Carrie

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 ;)

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 =)

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!

Sarah

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

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!

Carrie

No Cook Minestrone Pasta Salad

I don't know about you, but I have really been feeling the summer heat lately. Now that we are in the hottest part of the summer in Texas, I cannot think of anything better than a recipe that requires no more heat - no cooking that is! This cookless pasta salad is a cool, refreshing salad that packs a serious nutritional punch. From the beans that provide protein and fiber to the raw vegetables that provide good amounts of vitamins A and C, it will leave your body feeling satisfied and energized.

If for no other reason, give this one a try because it literally takes no more than a few minutes to prepare and serve or it can even be prepared the night before and stored in the refrigerator in a covered container.

This recipe is one of my "go to" recipes and I hope it will become one of yours too!

Now that summer is here this is a good time to cool down with a great heart healthy salad. The Sea shell salad is easy and quick to make. It has a variety of vegetable which include carrots and celery. It provides calcium with the low fat plain yogurt. To complement this salad it include sour pickles, tuna and light mayonnaise. This is a great meal at a very low cost. Less time spent in the kitchen.

Dinner Tonight on Facebook!

Dinner Tonight! now has it's own Facebook page! Connect with the Dinner Tonight team through communicating on Facebook or look for new exciting tips and hints on nutrition, food safety, recipes or other exciting information by adding Dinner Tonight to your Facebook groups and friends.

The new Facebook page can be found by searching for Dinner Tonight! or clicking on this link: http://www.facebook.com/?ref=home#!/home.php?sk=lf


Hope to see you there soon!

Dee Lee

Bacon Potato Omelet

WHenever I need to get dnner on the table in a hurry, I usually turn to eggs. My family enjoys breakfast for dinner and this recipes combines bacon, hash browns and eggs for a wonderful omelet. Not only does this taste great but it is so easy to make. This omelet doesn't have to be flipped in half... you just cover it when cooking until the eggs are firm. Be sure to follow best practices when using eggs: wash hands before and after cracking the eggs, disinfect counter top after preparation and cook until the eggs are firm in the center (either shake the skillet to see if the center wiggles... it shouldn't... or insert a knife in the center.. it should come out clean).

You can easily substitute other types of frosen potatoes for the hash browns. I have used cut-up frozen french fries as well as tatot tots. Cubed or sliced ham can be substituted for the bacon.

For a different type of salad, toss together a bag of salad greens and add 2 green chopped onions, 1 cup of chow mein noodles, 1/2 cup chopped cashews or other nut and 2 tablespoons sunflower seeds. Serve with your favorite light salad dressing. This crunchy salad complements the soft texture of the omelet very well.

Orange slices or other fresh fresh round out dinner.

I hope that your family enjoys this recipe as much as mine.

Happy cooking!

Carrie

Corn-Stuffed Pork Chops

Another easy recipe that looks like you've outdone yourself yet again for the family and friends! This recipe combines a meat, stuffing, and veggies - all of which you can adapt to what your family likes.

To begin, I always line my pan first with foil so I have very little clean up after the meal. Buy slightly thicker pork chops for this recipe so making the "pockets" in the pork chops will be easy. Then, stuff the chops with what you like in the way of veggies and experiement with the variety of stuffing flavors available at the store.

I know I sound like I'm repeating myself a lot in these pork presentations, but please don't overcook the pork and make it tough and dry. Pull out the food thermometer and check the pork - take it out when it reads 160 degrees. Each oven is different and times are never as accurate as the trusty thermometer.

Finally, garnishing is an important part of meal preparation. No matter how good food tastes, if it doesn't look good people are hesitant to try it! So, garnish these pork chops with paprika, parsley, pimentoes, etc.

I hope you have fun with this recipe - let me know how your family likes it!

Donna

Easy Chicken Pot Pie

I absolutely love chicken pot pie and making this one is so easy but still maintains that great homemade flavor. You can substitute any vegetables that you and your family like for the ones that I have used. Remember to use up any leftover vegetables from your fridge in this simple recipe.

Also, as a twist I have experimented with using leftover roast beef. I simply shred it, then make a brown gravy using beef broth, water, and a packaged mix or if I have enough broth from the roast I simply use it, some flour and a few seasonings. Add your favorite vegetables and top it off with the crust and again you have a great pot pie!

Use Phyllo dough for the crust because it is flakey and you will notice the difference. Whether I use Phyllo dough or pie crust, I always brush the top of the crust with egg white before baking to give it that glossy "professionally made" look.

Have fun with this simple recipe! Let me know your creative tricks to pot pies!
Dee Lee :)

Black Bean & Spinach Quesadillas

You're probably wondering where's the beef? Well, you'd be surprised to know that black beans are a great source of plant protein, provide other nutrients our body needs like iron and folate, are naturally low in fat and sodium, and have no saturated fat or cholesterol. In this recipe I used canned black beans. I rinsed and drained them to help reduce the sodium content even more. You'll also notice I used spinach to compliment the black beans in this recipe. At the supermarket, you can find fresh, canned, and even frozen spinach. Either one can be used in this recipe. If you use canned or frozen spinach, be sure to drain the spinach and ring any excess moisture out using a paper towel. Spinach is a great source of Vitamins A and C. This recipe is filled with foods that really pack a punch!

Enjoy!

Healthy Taco Casserole

Hello Everyone! This is a simple recipe that will impress anyone. The casserole has zest, flavor, and tastes great. It is a visually impressive dish and can be made very quickly. I love it when you can pull items from your kitchen that are usually kept on hand and you are able to create a delicious meal. Another advantage is, the ingredients are inexpensive and can serve several people. I have made this recipe and split it into two smaller glass casserole dishes and stored one by freezing it for another busy day. That way I can pull it out of the freezer and defrost it in the refrigerator for that particular week. Or if you have a neighbor or friend that is in need you can split it or use the whole recipe to pass along to them. A friend and I would often do that and exchange dishes so it would break the cycle of giving our families the same meals every week. Although now that is not so much an issue because I FREQUENTLY go to the Dinner Tonight videos for healthy, fresh, and new ideas that are easy to prepare.

Lastly, you can use any meat of your choice; you can use turkey or chicken it is totally up to you! Like I always say make it fit your family's personality. I have also added celery to sneak in more vegetables, this recipe is open to most ingredients! I hope you give this recipe a try you will not be disappointed!

Take care my friends,
Cassandra

Pretzel –Crusted Chicken

This recipe tastes terrific and looks like you’ve really outdone yourself with effort and expertise. I’ll let you in on a secret – that’s not true; it just looks like it is! The key to this recipe is in the preparation – remember to preheat the oven and I like to foil line a pan to save on dish washing. Cutting the chicken breasts to make a pocket for the filling is easy – just don’t cut all the way through or you will have two pieces of chicken and no pocket!

You could easily substitute other ingredients that are in your refrigerator for what is listed in this recipe. For example, when it calls for deli ham and you have turkey instead – use it! Cooking is a creative process – use what’s on hand and what your family likes. Another hint: listen to your family. My husband always wants pecans on everything and suggested pecans as a topping. I ended up compromising and using lesser amounts of both pecans and pretzels - - and we both were happy! I hope you will try this recipe and it will soon become one of your family’s favorites!

Let me know what you think!

Donna

Turkey Parmesan

Are things around your house more hectic than normal? It is at my house. End of school activities, Memorial Day, graduations and weddings are filling my calendar. So if you have a special dinner coming up or just need a new idea for a family dinner, try Turkey Parmesan. By the time that you cook angel hair spaghetti, you can have dinner on the table.

This recipe features turkey cutlets. These are thin slices of turkey breast so they cook uniformly and quickly. By flattening to 1/8-inch thick, they will cook in a matter of a few minutes. If you can’t find turkey cutlets, chicken breast will work. Just make sure that you flatten them to the appropriate thickness. It only takes a minute for this step. I prefer using my wooden rolling pin since it only takes a few whacks. Be sure to sanitize your countertop and rolling pin after flattening the cutlets to prevent cross-contamination.

Turkey cutlets are low in calories, low in fat and high in protein. Turkey has a great flavor that works well with the spaghetti sauce.

To get dinner on the table in a matter of minutes, put a pot of water on to boil for the angel hair pasta. While it’s coming to a boil, flatten the cutlets, coat with the coating mix and cook in a hot skillet. The cutlets will cook quickly so turn them a couple of times to prevent burning. Heat the spaghetti sauce in the microwave When the pasta is done, drain and add a cutlet, top with sauce and sprinkle with cheese. Dinner is ready!

The sauteed green peppers make a great side dish. Green peppers are a good source of vitamins, are very colorful and are full of flavor. Try a mixture of green and yellow peppers. They add a crisp texture to the cutlets and spaghetti. Saute the pepper strips after the cutlets are cooked. They only take a few minutes. The small amount of olive oil adds a lot of flavor that compliments the turkey.

Add a whole wheat roll and you have a special meal even though it may be a weekday dinner. If your family doesn’t care for green peppers, just open a bag of salad greens, add some tomatoes, crunchy carrots and other veggies and serve with your favorite low-fat or light salad dressing.

We appreciate the Texas Turkey Federation for sponsoring this video.

I hope that you enjoy this as much as my family. Happy cooking! Carrie

Chili Mac

Wednesday, May 5, 2010

ChiliMac
This is a simply but delicious recipes. I love it when I can prepare a meal that is quick, healthy and economical that will please my whole family.

The Chili Mac recipe makes a wonderful family meal. It includes foods that represent MyPyramid and the preparation time is easy enough to allow your children to help in preparing this meal. This recipe allow you to cook your meat ahead of time and to preprep your ingredients as well. The meal serves 6 and you can have a full dinner on the table in less than 30 minutes. A green salad would go great with this meal and to finish it off add a wheat roll. Thier you have a great nutritious meal.

I hope that you enjoy it.

Mango Chicken Salad

If I were going to describe the word ‘fresh’ this recipe would be the perfect way to do it! From the generous amount of cilantro it calls for to the touch of nature’s candy, the mango, this recipe is perfect for those hot summer days quickly approaching. While the Mango Chicken Salad is not your typical chicken salad recipe, it quickly becomes a favorite amongst many of the families I share it with because it has a great flavor without the added calories and fat found in most traditional chicken salad recipes. Whereas most chicken salad recipes call for mayonnaise (which is high in fat and calories) to moisten the salad, this recipe is unique in that plain yogurt is used as the moistening ingredient. In addition, the mango gives the salad a touch of sweetness. Of course a ripe mango that is in season is ideal for this recipe. Mangos can usually be found in most local grocery stores year round, but they are usually best between the months of May through September. Enjoy!

Skillet Lasagna

Hello, Everyone! This is a quick and easy meal that does not take a lot of pre-planning or preparation. Just make a list prior to your next grocery trip and include the ingredient list items and they can be tucked away and brought back out when you are ready to impress your family and friends. This is also a meal that youth and adults can make. The best part is it is tasty and healthy! The lasagna noodles are whole wheat, the cheese is a low fat version, and the ground beef is lean. The health benefits with including green peppers to your meal is astonishing they have Vitamins, A, B, C, and Potassium. In addition, the tomato sauce also adds lycopene to our diets and vitamins A and C.

Can’t you just smell the aroma of the tomato sauce and seasoned beef, delicious! Also, picture in your mind the cheese melted all over the lasagna and some fresh green salad as the side dish. If you do not cook for a lot of people you can demonstrate safe food handling practices by putting the leftovers in small separate containers to enable them to cool quicker in the refrigerator. Also, it allows for you to have individual portion sizes. You can prepare this ahead of time and put it in the freezer. And remember to defrost in the refrigerator or microwave versus the dangerous counter top. You definitely do not want to risk anyone becoming sick from your meal. I hope you enjoy this meal as much as my family does!

Best Wishes,
Cassandra Coleman

Stuffed Bell Peppers

Every year my family and I could not wait until the first bell pepper crop would be ready for picking. As soon as the peppers were big and ripe enough to be picked we harvest them and use the first bell peppers to make one of my favorite dishes Stuffed Bell Peppers. This dish can be made year around and you can use fresh, frozen or store bought bell peppers to make this delightfully delicious dish.

This dish is really simple to make and does not take much time to prepare or cook. You can have a beautiful yet nutritious meal on your dinning room table in minutes. Some sides that you could serve with this delectable dish include but are not limited to mashed potatoes, steamed vegetables, whole wheat rolls, and/or sliced fruit.

Meat ~ Ground turkey is the leanest as well as healthiest option but if you prefer ground beef or any other type of ground meat to add a unique flavor to this dish; most ground meats work great with this dish and do not cause adverse reactions in the cooking process. Just a healthy reminder when choosing your meat choice try to use the leanest ground as possible and always drain your meat. You will be surprised at how much additional fat can be removed from the leanest of meats.

Rice ~ In this recipe I used white rice but I have used wild, brown, and mixtures of all three. Just make sure you cook the rice according to the proper directions before adding to the dish.

Canned Tomatoes ~ If you have fresh tomatoes and would like to use those instead of canned tomatoes this will add freshness to the dish but will not alter the cooking process. Just add the same amount of ounces as the recipe calls for. If you choose to use canned tomatoes remember to look for "reduced salt" or "no salt added" options for a heart healthy dish. Another great way to add tomatoes would be to use frozen tomatoes. Many people are un-aware of the benefits of flash frozen fruits and vegetables. Fruits and vegetables that are flash frozen are picked at their peak of nutrient value and then flash frozen to retain their nutrition, texture, and flavor as if they were sold fresh. Something you might consider the next time you are shopping for fruits or vegetables.

Tomato Paste vs Tomato Sauce ~ I grew up in a very large family full of cooks and this debate has caused many discussions in my family. It really comes down to your personal preference because some brands taste different, have a different texture, and thickness. By definition tomato paste is suppose to be thicker than tomato sauce but this is not always the case on today's super market shelves. The importance of using tomato paste and/or tomato sauce in this dish is very important because it will keep the filling from drying out while baking in the oven. But the ultimate choice of which one you use is completely up to you and your family.

Bell Peppers ~ When preparing this dish you are not required to cook the bell peppers before stuffing them and placing them in the oven but if you prefer softer bell peppers you can boil them for a few minutes (no more than 5 to 10). Another way to make the peppers softer as you cook them would be to cover the dish will the dish is baking in the oven. This will create a steam oven type environment and produce a softer dish. If you choose to follow the recipe as is the dish will still taste great but may have a slight crunch in your bite. Fresh, Frozen, or store bought bell peppers may all be used in preparation of this dish. The first precaution you should take is to wash all of your bell peppers inside and out (even if they are frozen). This will remove and dirt found on the inside or outside. You do not have to use a chemical fruit and vegetable cleaner unless you feel the need too. Running water in combination with a vegetable scrub brush will essentially get the job done when it comes to cleaning fruits and vegetables.

Seasoning ~ There is very little seasoning added to this dish because the flavor combination is amazing. With the lack of salt this dish is great for diabetics and is very heart healthy. If you do choose to add aditional seasoning most seasoning mixtures added in moderation will complement the dish.

I hope Stuffed Bell Peppers becomes a favorite among your family and friends this upcoming gardening season and beyond!

Apple Tuna Salad

This isn't your traditional tuna salad! It's loaded with fiber filled apples and calcium rich yogurt. That's right, yogurt not mayonnaise. Fat-free yogurt gives you the creaminess of traditional tuna salad without added fat found in mayonnaise. As an added bonus, it also has a touch of honey. It's layered on whole wheat bread and can be served with a side of carrot chips for added crunch and assorted grapes for added sweetness. It is a great alternative to your everyday brown bag special. However, don't forget to add an ice pack to keep your food free from bacteria and safe to eat.

Quick Italian Tortellini Salad

Spring is here and what a great way to kick off the warm weather than with a yummy salad! This recipe is low in calories, fat, and carbohydrates, but if you want to reap the health benefits even more, try a low carb or fat free tortellini. I used a light Italian salad dressing, but you can use fat free or sugar free, if you are trying to watch your caloric intake.

Jazz up this simple dish, by substituting your favorite vegetables. Pair this salad with a slice of crusty bread and fruit. At $1.28 per serving and only 15 minutes time from refrigerator to table, make this a the perfect 'fast food' meal for your family.

Happy Spring! Enjoy! ;)
Dee Lee

Simple Skillet Pizza!

Pizza! Yes, you read correctly, pizza. Contrary to popular belief, pizza can be a healthy meal option for you and your family. When considering all the ingredients that go into making a pizza, many times, all the food groups on MyPyramid (USDA’s food guidance system) are covered. Let's review:

Grain Group – crust
Vegetable Group – tomato sauce, plus onion, peppers, spinach, etc.
Fruit Group – pineapple is sometimes a favorite on pizza
Milk Group – cheese
Meat/Beans Group – pepperoni, chicken, Canadian bacon, hamburger, etc.

When building your pizza at home, it is important if you are going for healthy, you try to limit calories and sodium (salt) by choosing low-fat and low-sodium products. Looking for low-fat cheese and lean meat are key. Turkey pepperoni, Canadian bacon, chicken and even beans can be lean sources of protein perfect for pizza topping. Another great option to bulk up the nutrition content of your pizzas at home is choosing a 100% whole wheat crust. In this recipe, I used a 100% whole wheat tortilla, which is very easy, in-expensive and nutritious. Believe it or not, pizza crust can also be pretty easy to make at home using whole wheat flour or it is even possible to buy whole wheat crusts already prepared and ready to top at local grocery retailers. If you plan to buy an already prepared crust to save time, look at the ingredient list to be sure it is a whole grain. If it is a whole grain, the first ingredient listed should read “whole”. Sometimes whole grain products come with a heavier price tag, so just be sure you are getting what you are paying for! Last, but certainly not least, I think it is important to remember to make your pizzas colorful. The more fruit and vegetables you use to top your pizza, the more colorful your pizza becomes (which is appealing to the eye) and the easier it is to increase your daily fruit and vegetable consumption.

The “Simple Skillet Pizzas” recipe is a quick, in-expensive and healthy way to make pizza a regular meal in your home! If you have children in your home that are interested in helping in the kitchen, this is a wonderful recipe for families to prepare together.

I hope you enjoy your Dinner Tonight!

Layered Ham and Pea Salad

This is a perfect, Asian inspired spring salad that you can literally layer in just a few minutes. If served with whole wheat crackers, this salad can be eaten as a main dish since it includes foods from each food group or eaten as a side dish to help you make half your plate vegetables and fruits, both of which are great ways for you to be a healthy role model for your children.

Hearty Southwest Chicken Soup

The recipe this week is sure to be a family favorite – especially if your family likes soup with a little southwest flavor and pizzazz! The cilantro is my favorite ingredient because of the zest it gives the soup.

This soup is hearty due to the generous amount of chicken as well as the beans in the soup. The addition of the white and black beans adds even more protein to keep you feeling full longer. You’ll notice on the video that I mashed one cup of the white beans and left one cup whole. The purpose of mashing half the beans is to help thicken the soup. Other steps taken to ensure this dish is the healthiest soup possible for your family is using the low-fat, reduced sodium chicken broth and the low-fat cheese. Chicken breasts are a low-fat meat choice full of protein and iron. Did you know chicken is one of America’s most popular foods and tops beef and pork in consumption per capita according to the National Chicken Council?

Preparation wise, this recipe is easy. I usually try to cook a bag of frozen chicken breasts all at once. Then, I freeze in smaller portions so I can pull some cooked chicken from the freezer as I need it. After sautéing the onion and garlic and adding the other ingredients, this soup is good to go! This soup could go in a crock pot to simmer all day or be made right on top of the stove. Another added bonus – this soup will be better the next day after the flavors have had time to blend! I’d like to hear from you –let me know how you like this soup recipe.

Happy cooking!

Donna

Turkey Sausage and Black Bean Soup

When I need something really quick for dinner, I usually rely on smoked turkey sausage. Since it's fully cooked, all it needs is to be heated. Smoked turkey sausage provides a good source of protein and is low in fat - each serving has less than 10 grams of fat. I try to keep a couple of packages in the freezer for those hectic nights. It thaws quickly in the microwave and combines well with other foods for a fast meal. During the spring and summer, grilled smoked turkey sausage is a family favorite.

My family also enjoys Turkey Sausage and Black Bean soup on cool evenings. To keep the sodium content as low as possible, be sure to use reduced sodium chicken broth and no salt added black beans. The combination of smoked turkey sausage, green pepper, black beans and salsa guarantees a really good flavor. Frozen chopped green or red peppers can be used instead of fresh. No thawing is needed; just pour frozen from the bag and it will thaw and cook very quickly.


While the soup is heating, prepare cheese quesadillas. Just coat a large nonstick skillet with cooking spray and place over medium high heat. Place a fat free flour tortilla in skillet and top with 1/2 cup shredded reduced fat chedder cheese and 2 tablespoons of chopped green onions. Cook 2 minutes on each side or until lightly browned. Remove from heat and keep warm. Repeat to make a second quesadilla. Cut each into 6 wedges. Serve 3 wedges with each serving of soup.

This soup is so popular with my family that I usually double it so maybe I will have enough for lunch the next day.

For less than $2 per serving, your family will think that you spent a lot of time and effort on this quick and easy meal. Just don't tell them any different!

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

Brown Rice Benefits

When making Beef Choufleur I purchase beef round steak when it is on sale. I check out my weekly grocery fliers making it easier to prepare economical and healthy recipes each week. This recipe actually came from my mom, who prepared it when I was a child. I remembered it after a trip home recently, and thought I would share it with you.

The recipe is easy and quick, but I would like for you to consider using brown rice, instead of white. Find some of the health benefits to using brown rice below:

• Key nutrients include: B vitamins, maganese, selenium, iron, and fiber.
• Disease prevention
• Boosts immune system
• Lowers cholesterol and reduces risk of many other health ailments
• Brown rice is 100-percent whole grain. One cup of whole grain brown rice supplies 2 of the 3 recommended daily servings of whole grains.

Tips on cooking rice from the U.S. Rice Federation:

• Accurately measure rice and liquid.
• Set timer to prevent under or over-cooking.
• Keep lid on pot during cooking to prevent steam from escaping.
• Rice triples in volume. Use cookware appropriate for the amount of rice you are preparing.
• Do not stir. Stirring releases the starch, resulting in rice that is sticky.
• At the end of cooking time, remove lid and test for doneness. If the rice is not tender or liquid is not absorbed, cook 2 to 4 minutes longer.
• When rice is cooked, fluff with fork or slotted spoon to allow steam to escape and keep the grains separate.

For those who plan ahead, soaking brown rice overnight cuts the cooking time dramatically. Soak the rice in the measured amount of water you will need to cook it, and cook it in the same water, adding more water if necessary. DO NOT drain the rice after soaking it, nutrients will be lost.

There are some aromatic brown rices available that smell really good when they are being cooked. Try one with this dish. I hope you enjoy Beef Choufleur and include it as one of your family recipe favorites!

Enjoy and eat healthy!

Dee Lee

Breakfast Pizza

Looking for something warm and tasty yet quick and easy during these cold winter months for breakfast? Breakfast Pizza is definitely a favorable choice for my family when we are together during cold weather. The one dish wonder doesn't take long to fix and is very kid friendly. When mashing the crescent rolls together to form the crust is a great way for kids to be involved in making the meal. Not only will they help lay the foundation of the dish but they will also have fun playing in the ewwwy ohh so fun doughy texture of the crust.

Breakfast Pizza is a great dish to pack on the go when you are traveling on vacation, sports events and any other over night travel. You can freeze this dish and reheat it in an oven, toaster oven or microwave so you don't have to worry about preparing a breakfast dish while on vacation. A friend of mine has grown accustom to preparing several breakfast pizzas, freezing them and then taking them with her on skiing vacations over spring break. They hold up great and and taste great even after traveling.

This recipe can also be spiced up with a few fun changes to keep this dish exciting.
Cheese - You can use any type of grated cheese to top the pizza. If you would like to add some spice make it pepper jack or if you want intense cheddar go for the sharp cheddar. Just remember any cheese will make a great topping.
Seasoning - The recipe calls for Cajun seasoning but if you would like to prepare a pizza with a little different flavor try mixed Italian seasoning, steak seasoning, chicken seasoning, fajita seasoning, taco seasoning or any seasoning mix that is your families favorite.
Meat - Ground turkey sausage is my favorite to use but any breakfast meat will taste great on this pizza. Turkey bacon, pork bacon, maple sausage, sage sausage, hot sausage, link sausage ect. If you are trying to make the dish a little more heart healthy use half a pound of sausage instead of a whole and use the leanest of meat possible. *Don't forget to drain your meat. Even if you buy the leanest meat it is very important to drain your meat to remove unwanted fat and protect your arteries. *
Garnish - The recipe calls for salsa but there are so many different kinds of salsa on market shelves today. You could serve any type of tomato based salsa with this dish and even plain slices of tomato or cilantro. Fun new salsas such as a mango chutney can be used to add a new and unique twist to such a tasty original.

This dish has become a family tradition for my family for cold weather occasions such as Christmas morning. Every time my family smells Breakfast Pizza in the oven smiles form on every ones faces. I hope that when you prepare this dish for your family they will not only love it but continue to love it every time you make it for them.

Hearty and Satisfying!

There is nothing like a solid stand-by recipe you can rely upon time and time again that provides your family with a quick, nutritious and tasty meal. This is how I feel about this week’s recipe, Hearty Two-Bean Minestrone. While I have prepared and tried several other tasty minestrone recipes, I have never found one as full of flavor, easy to prepare, or as budget-friendly as this one.

Because this recipe uses low-sodium beans, the sodium content in this recipe is much less when compared to many other soup recipes. This is important because too much sodium in a person’s diet can contribute to high blood pressure, a major risk factor for heart disease. I also think the whole wheat pasta and kale or Swiss chard options make this soup extra satisfying. They provide extremely flavorsome sources of fiber, texture and vitamins. This is, again, very important to consider because diets that include whole grains and a variety of dark green and orange vegetables have been shown to help lower a person’s risk of heart disease, stroke, and some types of cancer, as well as protect against Type 2 diabetes. What a win-win situation!

The next time you need an easy, crowd-pleasing recipe, I recommend Hearty Two-Bean Minestrone. My only warning...you may want to consider doubling the recipe. People are bound to want seconds (or thirds!) and soup is always a great left-over.

Texas Two-Step Chicken

Being a working mom I am always looking for quick fix healthy recipes. Not to mention that I search for economical recipe as well. The recipe turned out to be a hit with the family.

The Texas Two-Step Chicken recipe makes a wonderful recipe for the entire family. This recipe can be made a head of time. You want to make sure you thaw your chicken breast ahead time. The different ingredient really give the dish a great flavor. The brown rice really complement this dish. If you looking for a quick healthy delicious meal I hope this meal will be satisfying to you and your family.

Smoked Chicken and Spinach Calzone

It is not all that often that I prepare a quick, healthy and economical recipe that pleases my whole family, especially when it includes green vegetables! As it turns out, the whole family raved over this recipe and they continue to request this one be on the menu week after week.


The Smoked Chicken and Spinach Calzone recipe makes a wonderful family meal. It includes foods from all of the food groups on the United States Department of Agriculture's food guidance system, MyPyramid and the preparation is easy enough to allow your children to play an active role in helping prepare and serve this meal. If you have school age children, talk about the 5 color bands on MyPyramid and help them identify which color band each of the foods in this recipe would fit into. For older children and teenagers, consider talking with them about eating a variety of different foods from all of the color bands. Explaining why this recipe would benefit them personally is also important to older children and teens. For example, you could explain how eating foods from the milk group, like the mozzarella cheese in this recipe, helps keep our bones strong, the vitamins from the spinach and tomato keep our skin looking healthy and the protein from the chicken is full of protein which is good for strong muscles. Most of all however, use the time you spend in the kitchen preparing meals to communicate with your children and enjoy your time as a family together!


This recipe is a wonderful addition to your list of healthy family recipes and I hope that your family will enjoy it as much as mine does!

Eggs to the Rescue!

Do you ever have nights that are just too busy? For those nights, remember that carton of eggs in your fridge. Egg are quick, versatile and very easy on the budget. They also have a high proportion of nutrients to calories. One large egg has just 70 calories and provides 13 essential nutrients, including protein. If you are concerned about cholesterol found in eggs, recent research shows that egg consumption does not have a measurable impact on heart disease risk for healthy adults. Even when eggs are a $1.50 per dozen, that means that each egg costs less than 13 cents. Since this recipes uses 5 eggs, it costs only 65 cents for the protein source.

Crustless Spinach Quiche takes just a few minutes to prepare. While it's baking, prepare a Tossed Apple Salad, wash some fresh fruit or put some low fat frozen yogurt out to thaw and your meal is on the table. Even people who claim they don't like spinach enjoy this quiche.

To keep prepartion to a minimum, place the package of frozen spinach in the refrigerator the night before or even in the morning. If you don't think about doing this, just thaw it in the microwave. You want the spinach to be as dry as possible so just take a small amount and squeeze it in your hand to remove the excess liquid. Repeat until all spinach has been squeezed.

You can also chop the onion the night before and store in a plastic lock-top bag in the refrigerator. I like to chop several onions at a time and package in 1/2 cup measures in snack-size lock-top bags. I place these in a large freezer bag and store up to 3 months. When I need onions, they are ready to go. There is no need to thaw for this recipe - just add to the skillet with the oil and cook until soft. It only takes a few minutes

The Tossed Apple Salad is also very quick. Any type of red apple works well. They add a lot of color and crunch to the salad. Don't care for romaine? Any bagged lettuce will work.

For more recipes using eggs, visit www.incredibleegg.org.

My family enjoys eggs for dinner on a regular basis. I hope that your family enjoys this recipe.

Happy cooking!

Carrie

Apple-Pecan Pork Tenderloin

The recipe demonstrated this week is sponsored by the Texas Pork Producer’s Association and a new one to me.... and it’s quickly becoming a family favorite! I’ve made it four times at home since I taped this segment. I served it on New Year’s Eve for friends and also for family birthday events. The results are always good – lots of compliments for the chef!

When trying to decide on a pork recipe, I searched several websites to get ideas. This recipe actually came from the National Pork Board’s website, www.theotherwhitemeat.com. In addition to wonderful recipes, this website also contains a wealth of information about pork. For instance, did you know tenderloin is one of the most tender cuts of pork? Additionally, pork compares favorably in the area of fat, calories and cholesterol with many other meats including poultry. They also provide a greater amount of vitamins and minerals than chicken. The tenderloin demonstrated today is just as lean as skinless chicken breast and meets the government guidelines for “extra lean.” In fact, any question you have about pork can probably be answered on this website!

There you have it – this entrée is quick, easy and family friendly. At first, your family may question why you are combining fruit and pork; however, they won’t be questioning you after they taste this entrée! I hope this will be one of your family’s favorite Dinner Tonights!

Stuffing Chicken Breast Ideas

One thing I do in my home is to buy groceries, especially meats, when they are on sale and then I store them in the freezer for later use. Because of this money saving technique, I frequently have fresh boneless chicken breasts ready to use. The first thing I have to remember is to thaw them in the refrigerator a day before I want to use them. Sometimes there are still a few ice crystals remaining in the chicken breasts, which is ok and actually makes them easier to handle and cut.

Start by cutting off any access fat. This will help to remove extra calories. Then, if the chicken breasts are really thick, you may want to pound them a little bit before you slice them for stuffing. To pound a chicken breast, simply place each chicken breast between plastic wrap and pound with the flat side of a meat tenderizer until desired thickness is reached. Next, slit the breasts lengthwise, making sure not to cut all the way through. You should have a little pocket in your chicken breast. This is where you will put the stuffing.

Ideas for stuffing:
In this week’s recipe I chose a variety of items I had at home. You should do the same thing, choose items you have on hand and that your family will like. Below are a few suggestions for making other stuffing for chicken breasts: (remember, the calorie, and nutritional information will change when you change ingredients). These are really easy and can add variety to the same ‘ol chicken breast meal!

• Try stuffing with pesto. You can also wrap the breast in a couple of slices of prosciutto and then bake at 375 for about 20min to 30min.
• Stuff with spinach, olives (black), & Feta cheese.
• Stuff with Goat cheese, sun-dried tomatoes, & sautéed mushrooms.
• Try wrapping chicken breasts around cubes of Monterrey Jack cheese, spreading with whipped butter with added herbs such as oregano, marjoram, and/or chopped parsley.
• Stuff with roasted garlic (mashed to a paste), layer top of chicken breasts with a combination or all of the following: caramelized onions, sautéed mushrooms, sundried tomatoes, basil, and parsley. (This is my FAVORITE!)
• Vegetables stuffed into chicken breasts---great veggies to use could be: asparagus, broccoli florets, carrots, all kinds of sweet and/or hot peppers, cabbage, or just let your imagination run wild.

One last thing – almost all stuffed chicken breast recipes have a sauce or cheese added. This is not necessarily needed, it only adds more calories and fat to a great meal. But, if you want to add cheese or a sauce, try finding one that is lower in fat and calories, but maintains the good taste you want.

Now that you know some of the ways I prepare my stuffed chicken breasts, I hope that you will share some of your favorite stuffed chicken breast secrets, ideas, and experiences with me!

Keep Warm!

Dee Lee

Macaroni Medley

Now that all the dust has settled from gift buying and giving, a recipe using mostly leftovers to help us make the most of our food dollars is exactly what we need to start off the new year.

Macaroni Medley is a recipe that we in EFNEP (Expanded Food and Nutrition Education Program) came up with to use those last bit of leftovers that none of us really want to throw away.

It is a great alternative to Hamburger Helper and what’s even better, you can use your own favorite meat and veggies. If you have a picky eater at home, you know exactly how helpful that can be.

I hope that you enjoy it and I invite you to make it your own by putting your own creative twist on it. I look forward to trying your signature creations.

Good luck and Happy New Year!