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!

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