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!

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