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
Thursday, October 29, 2009
Thursday, October 22, 2009
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
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
Thursday, October 15, 2009
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
Halee Mitchell
Friday, October 9, 2009
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
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
Friday, October 2, 2009
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
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
Sunday, September 27, 2009
Reducing the sugar, sodium and fat are important for healthy cooking. You can take an old family favorite, alter some of the high fat and high calorie ingredients and make it something you can enjoy minus the guilty feelings. Boosting the flavor with herbs and spices is a great way to add flavor without adding calories or fat.
Where to begin? In most recipes you can reduce the sugar by 1/3 to ½ . When you reduce the sugar increase the spices such as cinnamon, nutmeg and cloves. While these spices are not sweet they become most appealing when combined with sweet flavors and work well when combined with unsweetened fruit, bringing out the natural sweetness.
You can reduce the salt significantly or omit completely in most recipes however this affects the flavor. Adding aromatics such as garlic and onion will increase flavor and their aroma will bring the family to the kitchen. To start out try a few flavors and determine what you like. Some that work well together are: rosemary and chicken or red potatoes, tarragon with fish, basil and oregano with pasta and tomatoes, nutmeg with cooked spinach, chili powder with corn, lemon pepper with squash, cloves, ginger and mace are all flavors that work well with most fruits. Read the label on spices - some contain salt, likely suspects are chili powder and lemon pepper.
You can reduce the fat in most recipes by 1/3 to ½, this includes oils, shortening and butter. When reducing the fat by 1 tablespoon you remove approximately 100 calories, a good thing but, it removes flavor as well. Increase the flavor by increasing or adding herbs and spices. Add the spice at the beginning of the cooking so the food will have time absorb the flavor. The zest of lemon, lime or orange gives incredible flavor to a dish. Here is an idea, make lemon butter sauce next time you grill fish, add the juice and zest of a lemon and reduce the amount of butter used, you will be amazed at the flavor.
When using herbs and spices it is always good to start with small amounts, you can always add more if you like.
If you need to substitute dried for fresh or vice versa use the following guideline:
1 tablespoon finely cut fresh herbs is equal to
1 teaspoon dried leafy herbs is equal to
1/4 to ½ teaspoon ground dried herbs
I hope you enjoy today’s recipe for quick chicken and pasta using fresh basil. If you find it needs a little more flavor for your taste add a sprinkle of salt free seasoning.
Healthy regards,
Dana
Where to begin? In most recipes you can reduce the sugar by 1/3 to ½ . When you reduce the sugar increase the spices such as cinnamon, nutmeg and cloves. While these spices are not sweet they become most appealing when combined with sweet flavors and work well when combined with unsweetened fruit, bringing out the natural sweetness.
You can reduce the salt significantly or omit completely in most recipes however this affects the flavor. Adding aromatics such as garlic and onion will increase flavor and their aroma will bring the family to the kitchen. To start out try a few flavors and determine what you like. Some that work well together are: rosemary and chicken or red potatoes, tarragon with fish, basil and oregano with pasta and tomatoes, nutmeg with cooked spinach, chili powder with corn, lemon pepper with squash, cloves, ginger and mace are all flavors that work well with most fruits. Read the label on spices - some contain salt, likely suspects are chili powder and lemon pepper.
You can reduce the fat in most recipes by 1/3 to ½, this includes oils, shortening and butter. When reducing the fat by 1 tablespoon you remove approximately 100 calories, a good thing but, it removes flavor as well. Increase the flavor by increasing or adding herbs and spices. Add the spice at the beginning of the cooking so the food will have time absorb the flavor. The zest of lemon, lime or orange gives incredible flavor to a dish. Here is an idea, make lemon butter sauce next time you grill fish, add the juice and zest of a lemon and reduce the amount of butter used, you will be amazed at the flavor.
When using herbs and spices it is always good to start with small amounts, you can always add more if you like.
If you need to substitute dried for fresh or vice versa use the following guideline:
1 tablespoon finely cut fresh herbs is equal to
1 teaspoon dried leafy herbs is equal to
1/4 to ½ teaspoon ground dried herbs
I hope you enjoy today’s recipe for quick chicken and pasta using fresh basil. If you find it needs a little more flavor for your taste add a sprinkle of salt free seasoning.
Healthy regards,
Dana
Friday, September 18, 2009
Beef and Cheese French Bread
By Carrie T. Brazeal
Hearty sandwiches make a quick yet filling dinner for hectic weekdays. Just keep these simple ingredients on your pantry shelf and you will always be ready when you need a quick, hot meal. To keep the fat content as low as possible, use at least 80% lean ground beef and drain thoroughly. I like to purchase lean ground beef when it’s on sale and freeze in one-pound packages. Make sure that you use freezer bags to prevent freezer burn. Label the bag with the date and how much is in the bag. After measuring out, I like to flatten the ground beef so it stacks easier in my freezer. It also makes thawing quicker since it is a uniform shape. A one-pound package will thaw overnight in the refrigerator (be sure to put the package on a plate to catch any drips) and be ready to brown when you get home. You may also thaw the ground beef in the microwave if you forget to place it in the refrigerator the night before. Follow your manufacturer’s instructions for thawing and make sure that you brown the meat immediately following thawing.
When I have time, I will brown three or four pounds of ground beef with onion, drain, package in one-pound bags, label and freeze. This makes meal preparation a lot faster with the meat already cooked. All I have to do is thaw and add a few other ingredients. I use the cooked beef and onion mixture in casseroles, spaghetti sauce, pizza - any recipe that calls for browned ground beef. Of course, if your family doesn’t care for onions, just omit it.
If your family doesn’t care for green peppers or olives, no problem. Just leave it out. With the salsa, onion, chili powder, garlic and cumin, the meat mixture has a wonderful flavor. I prefer using medium salsa since my family enjoys the extra “kick” but your family might prefer mild or hot. Make sure that you use salsa since it is thicker than picante.
Even though the recipe calls for French bread, you can use any type of bread as a base: Texas toast would make individual servings as well as English muffin halves, plain bagels, flatbread, etc. Adjust the baking time accordingly.
If the recipe is makes too much for your family, prepare it as instructed but leave out the olives since they don’t freeze well. Use half for dinner tonight and freeze half. The half loaf of French bread may also be frozen. I use the original plastic bag, seal it and overwrap with heavy duty aluminum foil. Freeze no longer than 1 month. Remove the foil and thaw for about 1 hour at room temperature. Thaw the meat mixture, spread on the thawed bread and heat as directed. You will have a hot meal in record time. The meat mixture may also be used to make tacos, wraps or served over lettuce for taco salad.
Add a tossed green salad and your favorite dressing or some crunchy veggies such as carrots, celery, cherry tomatoes, broccoli and cauliflower and your favorite non-fat frozen yogurt. You will have quick and nutritious meal that includes foods from the grains group (bread), protein group (ground beef or turkey), dairy (cheese and frozen yogurt), and veggies (carrots, broccoli, cauliflower). Instead of serving frozen yogurt, try any type of fresh fruit such as apple or orange slices or canned pineapple or pears.
I hope that you enjoy the Beef and Cheese French Bread. Happy cooking! Carrie
Hearty sandwiches make a quick yet filling dinner for hectic weekdays. Just keep these simple ingredients on your pantry shelf and you will always be ready when you need a quick, hot meal. To keep the fat content as low as possible, use at least 80% lean ground beef and drain thoroughly. I like to purchase lean ground beef when it’s on sale and freeze in one-pound packages. Make sure that you use freezer bags to prevent freezer burn. Label the bag with the date and how much is in the bag. After measuring out, I like to flatten the ground beef so it stacks easier in my freezer. It also makes thawing quicker since it is a uniform shape. A one-pound package will thaw overnight in the refrigerator (be sure to put the package on a plate to catch any drips) and be ready to brown when you get home. You may also thaw the ground beef in the microwave if you forget to place it in the refrigerator the night before. Follow your manufacturer’s instructions for thawing and make sure that you brown the meat immediately following thawing.
When I have time, I will brown three or four pounds of ground beef with onion, drain, package in one-pound bags, label and freeze. This makes meal preparation a lot faster with the meat already cooked. All I have to do is thaw and add a few other ingredients. I use the cooked beef and onion mixture in casseroles, spaghetti sauce, pizza - any recipe that calls for browned ground beef. Of course, if your family doesn’t care for onions, just omit it.
If your family doesn’t care for green peppers or olives, no problem. Just leave it out. With the salsa, onion, chili powder, garlic and cumin, the meat mixture has a wonderful flavor. I prefer using medium salsa since my family enjoys the extra “kick” but your family might prefer mild or hot. Make sure that you use salsa since it is thicker than picante.
Even though the recipe calls for French bread, you can use any type of bread as a base: Texas toast would make individual servings as well as English muffin halves, plain bagels, flatbread, etc. Adjust the baking time accordingly.
If the recipe is makes too much for your family, prepare it as instructed but leave out the olives since they don’t freeze well. Use half for dinner tonight and freeze half. The half loaf of French bread may also be frozen. I use the original plastic bag, seal it and overwrap with heavy duty aluminum foil. Freeze no longer than 1 month. Remove the foil and thaw for about 1 hour at room temperature. Thaw the meat mixture, spread on the thawed bread and heat as directed. You will have a hot meal in record time. The meat mixture may also be used to make tacos, wraps or served over lettuce for taco salad.
Add a tossed green salad and your favorite dressing or some crunchy veggies such as carrots, celery, cherry tomatoes, broccoli and cauliflower and your favorite non-fat frozen yogurt. You will have quick and nutritious meal that includes foods from the grains group (bread), protein group (ground beef or turkey), dairy (cheese and frozen yogurt), and veggies (carrots, broccoli, cauliflower). Instead of serving frozen yogurt, try any type of fresh fruit such as apple or orange slices or canned pineapple or pears.
I hope that you enjoy the Beef and Cheese French Bread. Happy cooking! Carrie
Thursday, September 10, 2009
Southwest Veggie Burritos
Hello! I hope you try this recipe, not only is it delicious, it is tasty too! But the best part is it is very simple and most of the ingredients you may find you already have in your pantry. This recipe is also is full of major nutrients and vitamins. And if you have a person over for dinner that does not eat meat you can serve this dish to them. On the other hand, if you have a person over that only eats meals with meat, you can add chicken, pork, beef, or seafood, it is your choice. Just by adding any one of those extra ingredients it changes the whole taste, this is a very versatile recipe.
What I like are meals that if in the middle of preparation, you discover you don’t have all of the ingredients, you can substitute. This is definitely one of those recipes. I have a friend that said she tried this with pineapple and loved it! Make this your own and add meat or other fruits or vegetables. It is open to anything!
My daughter helps me make this and she loves to pour the ingredients in the bowl and mix them (plus it keeps her busy so I can work on other tasks, Ha!). This also sets a good example to family and friends because people sometimes assume if it is good for you it does not taste good. This has all of the benefits; it has vegetables, fruit and meat (if you choose), grains, and dairy. That means if you prepare this with all of those ingredients you have selected all areas of the “My Pyramid”. If you are not familiar with the, My Pyramid, be sure and contact your local county extension agent with the Texas AgriLife Extension Service. That is a contact that will have access to a wealth of knowledge and it is only a phone call away! I know if you give this recipe a chance it will become like many others on this website, a favorite of your families!
Best regards, Cassandra Coleman
Saturday, September 5, 2009
Yummy Chicken Salad
Today's recipe actually came from my daughter! She and her roommates made this recipe when they were in college. It has been such a family favorite that Julie requested this "comfort food" as part of her wedding buffet! One of the reasons chicken salad is so popular is its versatility. If you don’t like the some of the “non-traditional” ingredients, either leave them out or substitute what your family likes. Adding additional fruits and vegetables is a perfect way to bolster your family’s intake of these items. Research shows very few of us get the recommended daily servings of fruits and vegetables.
Be prepared -this is a large recipe of chicken salad – perfect for a crowd or leftovers! If it seems overwhelming to you, simply half the ingredients! Remember these are recipes intended to help your family eat healthier – adapt as needed!
Finally, there are many websites that can break down the nutrient analysis of any recipe. If you have a health concern about any recipe, be sure and use all the free helps available online. Have a great day!
Donna
Be prepared -this is a large recipe of chicken salad – perfect for a crowd or leftovers! If it seems overwhelming to you, simply half the ingredients! Remember these are recipes intended to help your family eat healthier – adapt as needed!
Finally, there are many websites that can break down the nutrient analysis of any recipe. If you have a health concern about any recipe, be sure and use all the free helps available online. Have a great day!
Donna
Friday, August 28, 2009
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!
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!
Friday, August 21, 2009
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 :)
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 :)
Friday, August 14, 2009
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
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
Thursday, August 6, 2009
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!
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!
Monday, July 27, 2009
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.
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.
Saturday, July 25, 2009
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.
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