SCALLOPED POTATOES

Ingredients:


2 pounds potatoes - sliced thin
2 Tablespoons margarine
1 cup sliced onion
3 Tablespoons flour
1/4 teaspoon pepper
2 cups whole-milk


Instructions:

1. Wash potatoes; peel and cut into thin slices. (For best result, use a food processor)

2. Melt 1 Tablespoon of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices in skillet.

3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture.

4. Add remaining potato slices, flour and pepper. Cut 1 Tablespoon of margarine into small pieces and place on top of potato mixture.

5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium low, cover, and cook until potatoes are tender, about 15 minutes.


Salt to taste and serve warm!


Adapted from:
Recipes and Tips for Healthy, Thrifty Meals 2000
USDA, Center for Nutrition Policy and Promotion (CNPP)

BREAD IN A BAG

1 1/2 cups whole wheat flour

2 1/2 cups all-purpose flour, divided

1 package (1 T.) rapid rise yeast

2 tablespoons sugar

1 teaspoon salt

1 1/2 cups very warm water (125º — 130°)

2 tablespoons canola oil

Cooking spray

Combine whole wheat flour, yeast, sugar, and salt in a 1

gallon zippered plastic bag. Add water and oil. Seal bag

and knead with fingers to blend ingredients. Add 1 1/2

cups all purpose flour and work until well blended. Add

enough of remaining flour and knead in bag until dough

forms a soft ball and pulls away from the bag.

Turn dough onto lightly floured surface and knead 15 to

20 times or until smooth and elastic. Spray dough with

cooking spray and cover with bag. Let rest 10 minutes.

Punch dough down and divide into 2 equal pieces.

Shape each piece of dough. Roll into a rectangle. Then

roll up tightly from short end. Pinch seam and ends to

seal. Place seam side down in bread loaf pans coated

with cooking spray. Cover; let rise in warm, draft free

place until doubled in size, about 20-30 minutes.

Bake at 350° for 20 – 30 minutes and top is browned.

Remove from pans and cool on wire racks.

Yield: 2 loaves

Cooking by Number: Create a Stir-Fry!

Create a tasty stir-fry dish from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each stir-fry serves 4 adults.

Step 1 Heat skillet on low heat

Step 2 Prepare one protein

1 pound raw chicken, beef, or pork cut into bite size pieces, or 1 package firm tofu cut into ½ inch cubes

Step 3 Marinate protein

1 tablespoon soy sauce

1 tablespoon water, chicken broth or apple juice

Step 4 Prepare produce

1 onion, cut in wedges

2 cups fresh vegetables from choices below

shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, bean sprouts, zucchini, yellow squash,etc.

1 – 2 cloves garlic, minced

Step 5 Make a sauce and glaze

Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1-2 teaspoons sugar, 2-4 teaspoons vinegar

Glaze: 2 teaspoons cornstarch, 2 tablespoons water or chicken broth

Step 6 Turn heat on skillet to high

Make sure all ingredients are close at hand

Directions

Add 1 tablespoon oil and ½ of protein to pan. Stir-fry until well browned and cooked through, about 2-3 minutes.

Transfer to clean bowl and stir-fry remaining protein the same way. Transfer to bowl. This helps to keep the pan hot.

Add 2 tablespoons oil to pan. Add onion and fry until browned but still crisp, about 1 minute. Add garlic and stir. Add half of vegetables and stir a few minutes, then add remaining vegetables. Stir-fry until vegetables are tender-crisp. Return protein to pan and stir in sauce until everything is well coated. Stir in glaze and fry until sauces in pan are glossy.

Serve immediately with noodles or rice

Adapted from How to Cook Without a Book by Pam Anderson

STIR FRY VEGETABLES AND BEEF

Ingredients:

1/2 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon soy sauce
1/3 cup water
1 cup sliced carrots
2 cups broccoli
1 chopped bell pepper
1 chopped onion
1 package fresh mushrooms, sliced
2 Tablespoons oil
8 ounces sliced beef

Instructions: 1. Wash hands and any cooking surface. 2. Mix spices, soy sauce and water; set aside. 3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers. 4. Heat oil in large frying pan and add meat when oil is hot; stir until brown. 5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook until onions are translucent (and slightly longer depending on how soft you want your carrots). Add mushrooms and broccoli. Cook until they are tender, but the broccoli is still colorful. 6. Add liquid mixture and cook until bubbly. 7. Reduce heat, cover pan and cook for two more minutes. 8. Serve over whole wheat pasta or brown rice.

Adapted from:
Expanded Nutrition Program, Texas Cooperative Extension

POPPYSEED VINAIGRETTE

1/3 C canola or olive oil
1/3 C honey or maple syrup
1/3 C vinegar (try various
types: balsamic, raspberry,
or rice vinegars are good)
1 T poppyseeds
1/2 tsp black pepper
1 T Dijon mustard (whole
grain adds nice texture)
Combine all ingredients.
This dressing is great on spinach salads. A little bit goes a long way!

Adapted from a recipe in

“The 15 Minute Vegetarian”

by Paulette Mitchell

CHEESE CREPES WITH BERRIES

CREPES

1 ½ cups flour

1 tablespoon sugar

½ teaspoon baking powder

½ teaspoon salt

2 cups low fat milk

½ teaspoon vanilla

2 eggs

Combine all ingredients in blender. Pour small amount of blended

mixture into a small nonstick frying pan. Tilt pan so the crepe

dough covers bottom of pan in thin layer. Cook until small

bubbles form on top of crepe, then flip and cook briefly. Layer

crepes on a plate and keep warm.

CHEESE MIXTURE

8 oz light cream cheese

16 oz reduced fat or fat free cottage cheese

1 cup sugar

Pinch of salt

½ teaspoon vanilla

Combine ingredients in blender and blend until smooth.

BERRY SAUCE

2 cups berries (huckleberry, blackberry, raspberry or combination

of berries)

½ cup water

1 cup sugar

Pinch of salt

Combine ingredients, bring to boil, and boil until thickened.

Roll 2 or 3 tablespoons of cheese mixture up in a crepe. Put on

plate, drizzle with sauce, dust with powdered sugar and garnish

with sprig of mint, if desired.

VEGGIE BEAN WRAP

Ingredients:

2 seeded and chopped green or red bell peppers
1 peeled and sliced onion
1 can (15 ounce) drained and rinsed black beans, 50% less salt
2 chopped mangos
1 lime, juiced
1/2 cup chopped fresh cilantro
1 peeled and diced avocado
4 - 10 inch flour tortillas, fat free (I like to use whole wheat)

Instructions:

1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.

2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping.

3. Fill warmed tortillas with 1/4 cup bean mixture and 1/4 cup mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Sautéed Squash with Thyme and Feta

INGREDIENTS

2 Tablespoons extra-virgin olive oil
1/2 red onion, diced (I used white onion)
2 teaspoons fresh thyme leaves (or 1/2 tsp dried)
2 cups diced squash, any combination
Salt and freshly ground black pepper (optional)
1/4 cup crumbled feta cheese

1. In a large sauté pan, sauté the olive oil, onion, and thyme until the onion is soft.
2. Add the squash and season with salt and pepper (optional).
3. Cook for about 4 to 5 minutes until the squash is tender and slightly browned.* Scoop the squash into a serving bowl and crumble feta on top. Serve immediately.

*I actually cooked mine longer than 5 minutes. The length of time will vary and will depend on the thickness of the pieces.

LIGHTNING LASAGNA

QUICK SKILLET LASAGNA

INGREDIENTS:
1/2 cup chopped onion
1/2 pound ground beef
1 can (16 ounce) tomatoes
1 can (6 ounce) tomato paste
1 Tablespoon fresh parsley (optional)
1 1/2 cups water
1 teaspoon garlic powder (optional)
2 cups cooked egg noodles (use whole grain, if you can)
3/4 cup cottage cheese, lowfat
1/4 cup parmesan cheese

1. Chop onion. Cook beef and onion, in the frying pan until beef is brown and onion is tender. Drain off excess fat.

2. Add tomatoes, tomato paste, parsley, water, and garlic powder to the beef mixture. Bring to a boil and simmer until sauce is thick, about 25 minutes.


3. Cook noodles in the saucepan according to package directions. Drain.

4. Add cooked, drained noodles to the beef mixture. Stir to prevent sticking.

5. Mix cheeses and drop by spoonfuls into the frying pan.

6. Cover and heat over low heat about 5 minutes. Refrigerate leftovers.

Notes: To decrease fat and cholesterol, omit the beef and add vegetables such as broccoli or zucchini to the sauce.


Adapted from:
Eating Right is Basic
Nutrition Education Program
Michigan State University Cooperative Extension Service

Author:
Michigan State University Cooperative Extension

CHICKEN RATATOUILLE

Tablespoon vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
A couple of 7 inches long zucchini, unpeeled and thinly sliced
1 small eggplant, peeled and cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 pound fresh mushrooms, sliced
1 (16 oz) can whole tomatoes, cut up
1 garlic clove, minced
1 1/2 teaspoon dried basil, crushed
1 Tablespoon fresh parsley, minced
black pepper, to taste

DIRECTIONS:

1. Heat oil in large non-stick skillet. Add chicken and sauté until lightly browned.

2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, and pepper; Stir and continue cooking about 5 minutes, or until chicken is tender.

Adapted from:
A Healthier You