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

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

Lasagna Roll Ups

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

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

Freezing Prepared Foods

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

Re-create Leftovers for Tasty Family Meals.

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

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

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

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

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

Healthy regards,
Dana

Spicy Stuffed Bell Peppers

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

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

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

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

Add chopped bell peppers to tuna or chicken salad.

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

I hope your family enjoys dinner tonight!

Buffalo Style Chicken Pizza

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

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

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

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

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

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

Spicy Shrimp Spinach Salad

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

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

Remember these tips when preparing this dish:

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

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

I would like to give special thanks to Danielle Hammond, RD. Extension Assistant, Expanded Food and Nutrition Education Program and Amanda Scott, RD, LD, MS. Program Specialist with Expanded Nutrition with the Nutrition and Food Science Department with Texas AgriLife Extension Service for their time, support and input to make this project successful.

Try a Skillet Meal for Dinner Tonight!

Hi!

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

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

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

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

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

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

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

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

Donna

Cooking with Venison

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

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

Picky Eaters? Vacation Time? What to do?

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

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


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


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


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


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


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


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

Enjoying the Family Meal

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

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

Why Eat Together?

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

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

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

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

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

Happy Cooking!! Emily

Italian Tonight!

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

Zucchini and Chicken Pie

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

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

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

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

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

Enjoy your summer,


Alfornette

"The Other White Meat" for Dinner Tonight!

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

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

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

Donna

Veggies with BowTie Pasta

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In addition to washing, you should:

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

Enjoy Dinner Tonight!
Dee Lee

Turkey Chili

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

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

Here are some food safety tips when handling turkey:

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

Cassandra Coleman