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!