march 3 recipe warm kale potato salad - foodlinkwarm kale potato salad yield: 4 servings source:...

MARCH 3 RECIPE

1999 Mt. Read Blvd., Rochester, NY 14615585-328-2280 | foodlinkny.org

Warm Kale Potato SaladYield: 4 servings

Source: Just Say Yes to Fruits and Vegetables | jsyfruitveggies.org

INGREDIENTS• 1 tablespoon vegetable oil• 1 cup chopped onion• 3 garlic cloves, minced• 3 potatoes, sliced• 1 bunch kale (about 1 pound),

trimmed from stems and chopped• 1 cup low sodium chicken broth• 1 tablespoon lemon juice• Salt and pepper, to taste

DIRECTIONS1. In a large pot, heat oil over

medium heat.2. Add the onions and garlic,

cook until soft.3. Add potatoes, kale and broth.

Cover pot and cook for about 15 minutes or until potatoes are soft.

4. Add lemon juice, salt and pepper to taste. Enjoy!

5. Refrigerate leftovers.

MARCH 7 RECIPE


Homemade Chicken StockYield: 5 cups

Source: Food52 | Food52.com

INGREDIENTS• Carcass, wings, and feet

(if the chicken comes with them) of one chicken

• 1 large yellow onion, unpeeled and cut in half

• 1/2 head of garlic, unpeeled, and halved horizontally

• 2 medium carrots, peeled, and cut into chunks

• 2 celery stalks, cut into chunks • 2 sprigs thyme • 1 bay leaf • 1 tablespoon black

peppercorns • 1/2 lemon (optional) • Salt to taste

DIRECTIONS1. Preheat your oven to 400° F.2. Spread chicken carcass, wings, and feet

(if you have them), onion halves, garlic, and carrots on sheet trays and roast until carcass is deeply golden brown, about 30 minutes. Pour off the drippings and reserve them for another use (like gravy).

3. Add the roasted carcass, wings, feet (if using), and vegetables to a medium stockpot along with celery, thyme, bay leaf, and peppercorns. Add water until ingredients are just submerged. Bring this mixture up to a boil over medium heat and then reduce it to a simmer.

4. Simmer, covered, for three hours. 5. With about twenty minutes left, add the

1/2 lemon if you’re using it.6. Simmer for twenty more minutes, and strain.7. Freeze whatever broth isn’t being used.

MARCH 10 RECIPE


Super SaladsSpice up your bowl

Load up on veggies with a tasty salad. Serve a small salad before dinner. Or, add protein to make a quick and tasty weeknight meal. Add ingredients from each column to make a salad to serve four.

GREENS(4 cups)• Leaf lettuce• Spinach• Romaine

lettuce• Mixed salad

greens

VEGGIES(1-2 cups total, any combo)• Raw beets or

carrots, peeled and shredded

• Broccoli or cauliflower, chopped

• Cucumber, chopped or sliced

• Tomatoes, diced (canned or fresh)

• Corn kernels or peas (fresh or frozen, thawed)

• Radishes, sliced• Bell pepper, chopped

OPTIONAL PROTEIN (2 cups)• Canned beans,

rinsed and drained• Hard-boiled eggs,

chopped• Roasted chicken,

turkey, beef, or pork, shredded or sliced

• Extra-firm tofu, crumbled and drained

• Frozen peas or edamame (soy beans), thawed and drained

OPTIONAL ADD-INS (1/2 cup)• Toasted nuts or

seeds, chopped or sliced

• Cheese, shredded or crumbled

• Cooked barley, brown rice, or whole grain pasta

• Olives, sliced• Orange or

grapefruit, cut into segments

• Whole grain croutons

• Dried fruit

DRESSING (1/4 cup)• Oil and

vinegar• Balsamic

vinaigrette • Any low-fat

dressing

Source: Cooking Matters | cookingmatters.org

COMBOS TO TRY

Simple Spinach Salad: Spinach + shredded carrots + hard-boiled eggs + dressingWinter Salad: Mixed salad greens + shredded beets + grapefruit or orange + dressingSouthwestern Salad: Romaine lettuce + corn + diced tomatoes + black beans + cooked and chilled brown rice + shredded cheddar + sliced olives + dressing

MARCH 14 RECIPE

Foodlink, 1999 Mt. Read Blvd., Rochester | 585-328-2280 | foodlinkny.org

Step-By-Step Stir FryStir-fries are a great way to use up veggies that may soon go bad. Choose ingredients and follow the directions to make a meal for four.

SAUCE(1 recipe batch)• Peanut sauce• Spicy Soy Sauce• Lemon Stir-Fry

Sauce

VEGGIES(2-3 cups total, any combo)• Bell pepper,

sliced• Carrots or

celery, sliced• Snow peas,

sugar snap peas, or green beans, trimmed

• Broccoli or cauliflower florets

• Mushrooms or onion, sliced

• Zucchini or yellow squash, sliced

• Cabbage, thinly sliced

PROTEIN • Boneless, skinless

chicken breasts or thighs cut into bite-size pieces (1 lb.)

• Sirloin or flank steak, cut into bite-size pieces (1 lb.)

• Pork tenderloin or boneless loin chops, cut into bite-size pieces (1 lb.)

• Extra-firm tofu, drained and cut into 1-inch cubes (14-oz. package)

• Frozen edamame, thawed and drained (2 cups)

GRAIN(1 cup dry)• Brown rice• Whole grain

couscous• Instant barley• Rice noodles

or whole grain pasta

FLAVORING(1 Tablespoon)• Minced garlic• Minced ginger

TRY THESE SAUCESLemon Stir-Fry SauceIn a small bowl, stir together 3 T. lemon juice, 3 T. low-sodium soy sauce, and 2 t. cornstarch.

Peanut SauceIn a small bowl, stir together 1/4 c. peanut butter, 1/3 c. warm water, 1/4 c. low-sodium soy sauce, 2 T. cider vinegar, and 4 t. sugar

Spicy Soy SauceIn a small bowl, stir together 1/4 c. low-sodium soy sauce, 1 T. brown sugar, 1 T. cornstarch, 1 t. minced jalapeno, and 1/2 t. teaspoon ground ginger.

DIRECTIONSIf using meat or poultry as your protein: 1. Cook grains by package directions.

While grains cook, make stir-fry. 2. In a large skillet heat 1 T. canola oil

over medium-high heat. Add meat or poultry. Stir occasionally until just cooked through, about 4–6 minutes. Transfer to a plate.

3. Add veggies to skillet. Start with harder veggies first (e.g., green beans, onion, carrots, broccoli, cauliflower). As they soften, add softer veggies (e.g., zucchini, yellow squash). Total cooking time may be about 10 minutes.

4. If using garlic and/or ginger, add to skillet when all veggies are soft. Stir until fragrant, about 15 seconds.

5. If using peanut sauce or other thick sauce, remove pan from heat and stir in sauce. If using Spicy Soy Sauce, Lemon Stir-Fry Sauce, or other thin sauce, add to pan and bring to a boil. Cook about 1–2 minutes.

6. Stir cooked meat or poultry into veggie mixture. Serve stir-fry over grains.

If using tofu or edamame as your protein:1. Follow directions above, omitting

step 2. Add tofu or edamame in step 3, during the last 3–5 minutes of vegetable cooking time. Heat through.

Source: Cooking Matters | cookingmatters.org

MARCH 17 RECIPE


Corn Soup

Source: Leanne Brown’s “Good and Cheap”

Yield: 4-6 servings

INGREDIENTS• 4 c. corn, fresh, canned,

or frozen• 1 T. butter• 1 onion, finely chopped• 2 stalks celery,

finely chopped• 1 green or red bell pepper,

finely chopped• 1 small potato, diced• 4 cloves garlic,

finely chopped• 1 chili pepper, finely

chopped (optional)• 1 T. cornmeal or flour• salt and pepper

CORN BROTH• 4 to 8 cobs corn, with

corn removed• 2 bay leaves (optional)• salt (to taste)

ALTERNATE BROTH• 5 cups vegetable broth

or chicken stock

DIRECTIONS1. If you’re making this soup with corn on the cob, the first

step is to make corn broth. If you’re using canned or frozen corn, you’ll need chicken or vegetable broth instead. In that case, skip to step 3.

2. To make corn broth, place cobs and bay leaves in a large stockpot and cover with water. Bring to a boil over high heat, then turn the heat down to medium and let boil for about 30 minutes. Add salt and pepper until it tastes lightly corny. Boil it down until you have about 5 cups of liquid. The broth will keep for several months if frozen, or a few weeks in the refrigerator.

3. To make soup, melt butter in a large pot or Dutch oven on medium heat. Add onion, celery, bell pepper, and potato. Stir. Cover pot and let fry/steam for about 5 minutes.

4. Take lid off pot and add garlic and chili pepper, if using. Stir vegetables, using a splash of water or broth to free any that get stuck to the bottom of the pot.

5. Let vegetables cook, stirring occasionally, for another 5 minutes. Should be lightly browned and soft, although the potatoes will not be fully cooked yet.

6. Add corn and cornmeal or flour to pot and stir. Cover with 5 cups of broth and bring to a boil, then turn the heat down to low and simmer for about 30 minutes. Broth will thicken and become opaque.

7. Add salt and pepper to taste. If using corn broth, use at least a teaspoon of salt; if using store-bought broth, you will likely need less.

MARCH 24 RECIPE


Brussels Sprouts with Apples & Onions

Yield: 8 servings

INGREDIENTS• 1 tablespoon vegetable oil• 1 cup diced onion• 4 cups sliced

Brussels sprouts• 2 cups diced apple• 4 tablespoons

lemon juice• 1 teaspoon black pepper• salt to taste

DIRECTIONS1. Heat oil in a large pan over medium heat.2. Add onion. Cook for 5 minutes,

stir frequently, until soft.3. Add Brussels sprouts and cook

5 minutes, stir frequently.4. Add the apple and cook 5-10 minutes,

or until apples are soft.5. Remove from heat. Add lemon juice,

pepper and salt. Mix well.6. Serve hot and enjoy!7. Refrigerate leftovers.


MARCH 28 RECIPE


Carrot Top PestoYield: 4-6 servings as an appetizer

INGREDIENTS• 1/2 cup toasted

almonds, sliced • 1 cup parmesan

cheese, grated • 2 cloves of garlic,

minced • 1 bunch carrot tops,

leaves only, discard the stems

• Juice of 1 lemon • 1 tablespoon honey • 1 cup olive oil or

enough to blend it all together into a thick pesto

• salt to taste • 6 eggs

DIRECTIONSFOR THE PESTO• Put the ingredients in a food processor

and blend thoroughly. Blend it more than you would other pestos, you don’t want any big carrot leaves as they will get stuck in your throat. When everything is well broken up, add a little more olive oil to loosen it up so you can drape the pesto over your egg.

FOR THE EGGS• Cover the eggs with cold water in a sauce

pot. Bring to a boil then shut off the heat, cover the pot and wait for 10 minutes. After 10 minutes, submerge the eggs in ice water. Wait another 10 minutes then peel the eggs and cut into quarters. Place quartered eggs on a serving dish and drape with the pesto.

Source: Food52 | Food52.com

MARCH 31 RECIPE


Black Bean & Sweet Potato Stew


Yield: 6 servings

INGREDIENTS• 2 T. vegetable oil• 1 chopped onion• 2 minced garlic cloves• 1 chopped green pepper• 1 1/2 c. peeled and

diced sweet potato• 2 chopped tomatoes• 2 c. cooked black beans• 2 T. chopped fresh

parsley (or 2 t. dried parsley) optional

• salt and pepper to taste

DIRECTIONS1. Heat oil in a large pot over medium heat.

Add onion, garlic and pepper. Cook until soft.2. Add sweet potato and 2 cups water. Cook until

sweet potatoes are soft, about 15 minutes.3. Stir in tomatoes, black beans, parsley, salt

and pepper. Cook for 5 more minutes.4. Serve hot and enjoy!5. Refrigerate leftovers.

march 3 recipe warm kale potato salad - foodlinkwarm kale potato salad yield: 4 servings source:...

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