quick, tasty, healthy, 5-ingredient recipes

®

University of Nebraska–LincolnExtension inn Lancaster County

444 Cherrycreek Road, Suite A, Lincoln, NE 68528http://food.unl.edu

[email protected]

Presented by Alice Henneman, MS, RDN

Extension Educator

Quick, Tasty, Healthy,

5-Ingredient Recipes

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

Table of Contents RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . PAGESpicy Pumpkin Shake. . . . . . . . . . . . . . . . . . . 1Sumptuous Smoothies . . . . . . . . . . . . . . . . . . 2Banana Kale Smoothie. . . . . . . . . . . . . . . . . . 3Frozen Fruit Smoothie . . . . . . . . . . . . . . . . . . 4Have It Your Way Parfait . . . . . . . . . . . . . . . . 5Microwave Scrambled Eggs. . . . . . . . . . . . . . 6Microwave Mexican Omelet . . . . . . . . . . . . . . 7Tomato Florentine Strata . . . . . . . . . . . . . . . . 85-Ingredient Waldorf Salad. . . . . . . . . . . . . . . 9Simple Coleslaw. . . . . . . . . . . . . . . . . . . . . . 10Quick Chili . . . . . . . . . . . . . . . . . . . . . . . . . . 11Corn Potato Chowder. . . . . . . . . . . . . . . . . . 12Turkey Salsa Soup . . . . . . . . . . . . . . . . . . . . 13BBQ Chicken Pizza . . . . . . . . . . . . . . . . . . . 14Cheese Sandwiches. . . . . . . . . . . . . . . . . . . 15

RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . PAGEOrange & Sweet Potato Pork Chops . . . . . . 16Tuna Melt Sandwich . . . . . . . . . . . . . . . . . . . 171-Dish Rosemary Chicken & White Beans. . 18Crushed Red Potatoes . . . . . . . . . . . . . . . . . 19Microwave Baked Potato . . . . . . . . . . . . . . . 20Garlic Cucumber Dip . . . . . . . . . . . . . . . . . . 21Confetti Bean Salsa . . . . . . . . . . . . . . . . . . . 22Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Pumpkin Ice Cream Pie . . . . . . . . . . . . . . . . 24Reducing the Size of Recipes . . . . . . . . . . . 25Basic Foods for Fridge, Freezer & Cupboard .26Fresh Herbs: A Picture of Healthy Eating . . . 27Freezing Sweet or Bell and Hot Peppers . . . 30Freezing Onions . . . . . . . . . . . . . . . . . . . . . . 31Safe Minimum Internal Temperature Chart. . 32

IntroductionHi! This is what my kitchen looks like when I’m testing recipes and taking pictures to show you what they REALLY look like.

All the recipes in this booklet are ones that both my husband and I truly enjoyed and would serve again. Only about half the recipes I tested made the cut of 24 recipes!

I’m really excited about the theme for the recipes in this booklet, “Quick, Tasty, Healthy Five-Ingredient Recipes.” They go together fast and you usually have most of the ingredients already on hand.

I hope they help you eat “healthy in a hurry” and “hungry for healthy food.”

Here are some of the guidelines I followed in selecting the recipes:• Taste, taste, taste!• Lower in sodium or tell you how to lower the sodium• Economical• Commonly used and available ingredients• Water, salt and pepper aren’t counted as ingredients. A few recipes have more than 5 ingredients. The extra ingredients,

however, are easy to work with … not lots of extra peeling, dicing, chopping, etc. • Lower in sugar, fat and calories• No fancy cooking equipment needed

Many of the recipes are versatile and can be prepared more than one way, plus include preparation tips.

i

Secrets of Success When Cooking With 5 Ingredients

1. Use the best-tasting ingredients whenever possible. It’s hard to hide a poor quality ingredient when there are only five of them. For example, freshly ground black pepper tastes much better than pre-ground.

2. Try to include at least one high intense flavor ingredient. Examples include:• Mustard (consider Dijon) • “Sharp” cheeses (you can use less because the flavor is more potent)• Lemon juice or lemon zest• Onions, garlic, celery • Olives• Capers• Vinegar• Nuts • Pickle relish • The many sauces and salad dressings listed under number 3

3. Use some pre-prepared foods that can take the place of several ingredients. Compare the labels on the various brands and varieties as the sodium level can vary significantly. Examples include:

• Salsa• Sauces: spaghetti, pizza, marinara, enchilada • Commercial salad dressings (flavorful, lower-fat varieties) • Low-fat granola • Pie dough, graham cracker crust, pizza dough

4. Consider seasoning blends. Examples include:• Italian seasoning• Salt-free blends – sample in the smallest container-size the first time.

5. Keep on hand ingredients that can be used several ways. Some of my favorites are:

• Vanilla and plain Greek Yogurt• Diced tomatoes (no-added-salt)• Canned beans (no-added salt)

6. Refrigerate some mixed foods, like dips, at least an hour, to allow flavors to blend.

7. Roast meats and vegetables until “caramelized” or browned. This brings out the flavor.

8. Thickening a soup without making a white sauce: • Remove some of the soup solids and liquid and puree in a blender. Cooking

Light magazine (March 2003) warns when blending hot liquids to use caution because steam can increase the pressure inside the blender and blow the lid off. They advise filling the blender no more than half full and blending in batches, if necessary. And, while blending, hold a potholder or towel over the lid.

• Sprinkle on some instant mashed potato flakes at the end and stir. Add more until you get the consistency you want.

ii

Spicy Pumpkin Shake

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu E-mail: [email protected]

This shake, in combination with a whole grain muffin, could serve as a light meal. Or, enjoy this spicy delight as a delicious treat at the end of a busy, active day. It’s loaded with vitamin A and is a source of calcium … so you’re not drinking “empty calories.” Use the following ingredients per one serving:

1/4 cup canned pumpkin (NOT canned pumpkin pie MIX) 1/3 cup nonfat milk 1 cup low-fat frozen vanilla yogurt 1/4 teaspoon pumpkin pie spice

Directions: Add all ingredients to a blender. Cover and blend on high until smooth. If desired, garnish with a dash of pumpkin pie spice.

Alice’s Notes

1. Some additional uses for pumpkin pie spice include:

Use in pumpkin pie, of course Sprinkle on eggnog Add to oatmeal instead of cinnamon Sprinkle atop a dollop of whipped cream on pumpkin pie Substitute for cinnamon in French toast Add a dash to coffee Use instead of cinnamon when making cinnamon toast Sprinkle into mashed sweet potatoes and atop baked winter squash

2. One 15 oz. can of pumpkin has about 1-3/4 cups of canned pumpkin … enough to make seven shakes.

After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:

Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.

Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.

Several sources suggest stirring a bit into chili. Add a tablespoon at a time, to taste. For uses that take more time, search the internet for “ways to use leftover canned pumpkin.” You

may be surprised at what you find! Fill an ice-cube tray with 2 tablespoons of canned pumpkin in each cube. Pop out when frozen and

transfer to a freezer bag. Or, for easier removal, I find it works better to use one of those silicon mini muffin pans—set it on a flat, stable surface while the pumpkin is freezing.

Page 1 of 33

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mailto:[email protected]

Sumptuous Smoothies Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County

Web: food.unl.edu ● E-mail: [email protected] Cool. Refreshing. Quick! Smoothies are great for a healthy snack, light

meal, or split one for a dessert! Here are some tips for super sippers:

Use frozen fruit to help thicken beverages without diluting the

flavor. To freeze fruit, such as fresh berries, wash the fruit

thoroughly under running tap water, pat dry with clean paper

towels and freeze in a single layer on a rimmed cookie sheet.

Transfer to a freezer bag when frozen. Pour out as needed. NOTE:

Use smaller pieces of fruit, such as berries or sliced pieces of

larger fruits, or your blender may be unable to process them.

Whether using fresh or frozen fruit, use fruit at its peak of ripeness to capture the most natural sweetness for

smoothies. Add around one teaspoon of sweetener (sugar or honey) or the equivalent in sweetening power of

a no calorie sweetener if fruit is at less than peak ripeness.

Consume most smoothies immediately. They may change color if they stand for very long.

If you have a larger blender jar that is wider at the bottom, you may find it harder to blend single-serving

smoothies. A blender jar forces food up against the blender walls and then redirected back on the blades and

blended until the desired consistency. A blender that is wider at the bottom sends smaller volumes of food

out toward the sides rather than up and then down toward the center and the blades.

As a variation, make smaller smoothies and serve them as a dessert “drink.” As an extra goodie, pass a plate

of small, luscious chocolates as an accompaniment.

Peach-Raspberry Smoothie (1 serving)

Recipe courtesy of Centers for Disease Control and Prevention

1 cup unsweetened frozen raspberries

3/4 cup 100% orange juice (if you use frozen juice, remember to dilute it first )

1/2 cup fruit-flavored, low-fat yogurt (try peach)

Blend all ingredients well in a blender, and drink!

Variations:

Frozen strawberries, blueberries, mixed berries, mango, or peaches

Pineapple juice, orange-tangerine juice, and other 100 percent juice blends

Different yogurt flavors

Alice's Notes: This recipe is extremely versatile and can serve as a master recipe for many flavors of smoothies.

Quickly vary the type of juice by keeping on hand different types of 6 oz. (equals 3/4 cup) cans of fruit juice.

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Banana Kale Smoothie

Alice Henneman, MS, RD, Extension Educator

UNL Extension in Lancaster County

Web: food.unl.edu ● E-mail: [email protected]

I didn’t think I would like drinking a kale smoothie — no

matter how healthy it was — until I came up with this

recipe. It tastes refreshing and minty. The banana and

vanilla yogurt add sweetness. The nutrients abound:

calcium, potassium, vitamin A and vitamin C, to name a

few.

Ingredients:

1/2 cup skim milk 1 cup nonfat vanilla Greek yogurt 1 large kale leaf, torn into pieces and without thick

pieces of the

rib (about 1/2 cup) 1 ripe banana Approximately 4 to 6 cubes (smaller ice cubes work better)

Directions:

1. Add milk, then yogurt to blender.

2. Next, toss in the kale.

3. Break banana into chunks and add to mixture.

4. Place the ice cubes on top. NOTE: If you’ve never made a smoothie with ice in your blender, check your

instruction book or look for your manual online on the manufacturer’s website to determine if there are

specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break

down ice cubes.

5. Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth.

6. Enjoy immediately.

Makes 1 very large or 2 medium smoothies.

Alice’s tips:

1. Place liquids in a blender first. It makes it easier to start the blending process.

2. To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the

bigger pieces get broken up.

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Frozen Fruit Smoothie


A homemade smoothie makes a great breakfast-in-a-glass or a snack. By making your own smoothies, you can save money, plus control the amount of sugar and fat.

Prep time: 15 minutes Makes: 6 1/2-cup servings OR 3 1-cup servings OR 2 1-1/2 servings

Ingredients

1 banana, small, ripe 1 cup frozen fruit (strawberries, blueberries, etc.) 8 ounces yogurt, low-fat or fat-free, vanilla or fruited 3/4 cup milk, low-fat (1% or less)

Directions

1. Peel banana and cut into 1-inch chunks. Place the banana chunks into the blender. 2. Put the frozen fruit, yogurt and milk into the blender with the bananas. 3. Cover the blender, and blend on high speed for about 1 minute or until the mixture is smooth. 4. Pour smoothie into cups, and enjoy!

Alice’s Notes

1. This recipe is a tasty way of using up ripe bananas. Store bananas at room temperature. After they are ripe, you can store them in the refrigerator to extend their life a few more days. Through the outside of a refrigerated banana will turn brown, the fruit will maintain its color and still taste good.

2. Use smaller pieces of frozen fruit, such as berries or sliced pieces of larger fruits, or your blender may be unable to process them.

Source: Adapted slightly from a recipe by New York CACFP and found at www.usda.gov/whatscooking

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http://www.usda.gov/whatscooking

Have It Your Way Parfait


You’re tired, there's no one else to fix dinner for tonight and all you feel like doing is pouring a bowl of cereal.

But, wait! Take an extra 5 minutes and prepare this luscious parfait, full of foods from 3 of the 5 food groups

No need to get out your recipe book. Forget about the measuring cups and spoons. Just layer yogurt, low-fat granola and fresh, frozen or canned fruit in whatever proportions you'd like. Add some nuts and you've included a 4th food group. A sprig of mint is optional!

And there's no sink full of dishes!

Here are some possible yogurt and fruit combinations to layer with granola.

Blueberry Lemon Parfait: Lemon yogurt and blueberries Red, White and Blue Parfait: Strawberries or raspberries, blueberries, bananas and vanilla

yogurt Tropical Parfait: Kiwi, mango, pineapple and coconut or vanilla yogurt Berry Good Parfait: Any combination of berries such as strawberries, blueberries,

raspberries, boysenberries, blackberries, etc. served with vanilla or a berry-flavored yogurt. Peachy Parfait: Sliced peaches and vanilla or peach yogurt. If desired, top with raspberry jam

or raspberry syrup. As an added touch, rather than serving your parfait in a regular glass, try one of these:

Martini glass Wine glass 1/2 pint canning jar Glass beer stein

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Source: This recipe is brought to you by America’s egg farmers. For more recipes and nutritional information, visit www.incredibleegg.org

Microwave Scrambled Eggs

What You Need

2 EGGS

2 Tbsp. milk

Salt and pepper

Directions

BEAT eggs, milk, salt and pepper in microwave-safe bowl or 12-oz. coffee mug until blended.

p 2

MICROWAVE on HIGH 45 seconds: STIR. MICROWAVE until eggs are almost set, 30 to 45 seconds longer. SERVE immediately.

Enjoy

Top with a sprinkle of shredded cheese or fresh herbs.

For rich creamy scrambled eggs, add small cubes of cream cheese or a dollop of cottage cheese before cooking.

For added flavor, stir a bit of creamy salad dressing, pesto, salsa or your favorite herb into the egg mixture.

Insider Information

Don't overcook. Scrambled eggs will continue to cook and firm up after removed from microwave.

Microwave ovens vary. Cook time may need to be adjusted.

Step 1 11

Step 2 11

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Microwave Mexican Omelet

Mexican-style ingredients spice up this quick and easy microwave

omelet.

Prep Time: 1 minute

Cook Time: 2-1/2 minutes

Servings: 1 to 2 servings

Ingredients

2 EGGS

2 Tbsp. water

1 tsp. butter

Shredded Mexican cheese blend

Chunky salsa

Directions

BEAT eggs and water in small bowl until blended.

p 2

MICROWAVE butter in 9-inch glass pie plate on HIGH until melted, about 30 seconds. TILT plate to coat bottom evenly. POUR egg mixture into hot pie plate. COVER TIGHTLY with plastic wrap, leaving a small vent. MICROWAVE on HIGH 1-3/4 to 2 minutes. Do not stir.

Step 3

When top is thickened and no visible liquid egg remains, SEASON with salt and pepper, if desired. PLACE half of the cheese on one half of the omelet. FOLD omelet in half with turner; sprinkle with remaining cheese. MICROWAVE on HIGH 10 seconds or until cheese melts. SERVE with salsa.

Insider Info

The secret of success. A tight cover is essential to achieve a tender, easily rolled or folded omelet in the microwave. It makes stirring unnecessary, and it traps steam, which promotes even cooking. Microwave ovens vary. Cook times may need to be adjusted.

Step 1 11

Step 2 11

Step 3

11

Page 7 of 33

www.incredibleegg.org


Individual Tomato Florentine Stratas Personal servings of tomato Florentine strata that can be made ahead for

a tasty addition to breakfast or brunch.

Prep Time: 15 minutes

Cook Time: 30 minutes

Servings: 4 servings

Ingredients 2 cups torn fresh spinach (about 4 oz.) 1-1/2 cups whole wheat bread cubes (1-inch) (about 2 slices) 1 medium tomato, chopped 1 tsp. dried Italian seasoning 4 EGGS 1 cup milk 1/4 cup shredded part-skim mozzarella cheese (1 oz.)

Directions

HEAT oven to 350 degrees F. PLACE 1/2 cup spinach in each of 4 greased 10-ounce custard cups. TOP with bread, dividing evenly. TOSS tomato with Italian seasoning; spoon evenly over bread.

p 2

BEAT eggs and milk in medium bowl until blended. SLOWLY POUR scant 1/2 cup egg mixture over tomato in each cup. SPRINKLE with cheese.

Step 3

PLACE cups in baking pan. BAKE in center of 350 degrees F oven until custards are puffed and begin to pull away from sides of cups and knife inserted near centers comes out clean, about 30 minutes.

Insider Info No-mess pouring: To make pouring easier, beat the egg mixture in bowl with a pouring lip or in large glass measure. One-dish strata: Layer ingredients, in same order as above, in greased 8-inch square baking dish. Bake as above.

Step 1 11

Step 2 11

Step 3

11

Page 8 of 33

5-Ingredient Waldorf Salad

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu E-mail: [email protected] What I liked most about this recipe was the idea for the dressing from the Midwest Dairy Association at http://www.dairymakessense.com Only 2 low-calorie, versatile ingredients are needed for the dressing. Makes: 4 to 6 servings

Ingredients

Dressing

1/4 cup plus 2 tablespoons non-fat lemon yogurt (half a 6-ounce container)

1 tablespoon apple cider vinegar

Salad

2 cups diced, unpeeled green or red apples (Amount need not be exact—2 medium-sized apples should equal about 2 cups of apples)

1/4 cup dried cranberries or raisins 1/3 cup coarsely chopped walnuts

Directions

1. Whisk the yogurt and vinegar together in a large bowl until smooth. 2. Mix in the apples—coating them well with the dressing to keep them from turning dark. 3. Cover and chill at least an hour before serving. Chilling allows the flavors to blend.

Alice’s Notes

Make this a main dish salad by adding 2 cups of chopped, cooked chicken or turkey. Use the remaining yogurt layered with granola and fruit for a small parfait at another time. Or, mix it in a

smoothie. Or … just enjoy it all by itself!

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http://www.dairymakessense.com/

Simple Coleslaw


This recipe will help you make half your plate fruits and vegetables. Cabbage can be steamed, baked, or stuffed, as well as eaten raw.

Makes: 6 servings (approximately 1 cup, each)

Ingredients

6 cups cabbage (shredded) 1 carrot (cleaned, peeled, and shredded) 2 tablespoons light mayonnaise 1/2 cup cider vinegar (or white vinegar) 1/4 cup sugar 1 teaspoon mustard (or dry mustard seed) 2 teaspoons celery seed (if you like) 1/4 teaspoon salt (optional)

Directions

1. Place the shredded cabbage and carrots in a large bowl. 2. In a separate bowl add mayonnaise, vinegar, sugar, mustard, and salt. If using celery seed, add that too. 3. Mix the cabbage and carrots well with the dressing. 4. Chill in the refrigerator for at least 1 hour before serving.

Source: Available at www.usda.gov/whatscooking and adapted from food.com

Alice’s Notes: This is a very basic coleslaw recipe that can be made from ingredients you probably already have in your kitchen, especially the dressing ingredients. Possible alternative purchased salad dressings include: classic coleslaw dressing, ranch dressing and poppy seed dressing. Other ingredients you could add include:

Sliced or diced apples Mandarin oranges Diced green pepper Raisins or dried cranberries Green onions Sunflower seeds Peanuts Pineapple

Page 10 of 33




Quick Chili


This simple chili uses basic ingredients to make a protein-packed main dish. Serve with bread or pour over rice or potatoes for a quick, easy meal!

Makes: 4 servings

Ingredients

1/2 pound ground beef (or ground turkey) 1 can low-sodium kidney beans with liquid

(about 15 oz.) 1 cup low-sodium tomato sauce 1 tablespoon dried minced onion (or 1/4 cup chopped onion) 1 to 1-1/2 tablespoons chili powder

Directions

1. In a large skillet, cook ground beef until browned. 2. Drain off any fat. 3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder. 4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.

Source: Adapted from a recipe by SNAP-ED Connection Recipe Finder and found at www.usda.gov/whatscooking

Alice’s Notes

1. For a thinner chili, add water until soup is the desired consistency. I added some water toward the end of simmering the chili in the picture above.

2. Eat leftover chili within four days or freeze it.

3. Avoid leaving chili at room temperature for more than two hours, total time.

4. As this chili is so easy to make, you might prepare a double batch the next time you make it and freeze the extra for later meals.

Page 11 of 33




Corn Potato Chowder

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu E-mail: [email protected] My favorite part of this recipe, besides the great taste, is it is thickened by adding a puree of corn and skim milk. This keeps the calories lower than chowders made with cream. Also, it is a simpler and quicker thickening method than making a white sauce for the soup. Makes: 4 servings

Ingredients

2 tablespoons butter or margarine 2 sticks celery, chopped 1 pound red boiling potatoes (about 3 potatoes, peeled

and cut into 1/2-inch cubes) 4 cups frozen corn kernels, thawed 1 quart canned low-sodium chicken broth 2 cups skim milk 1/4 teaspoon freshly ground black pepper salt to taste

Directions

1. Using a large saucepan, melt the butter or margarine over moderately low heat. Add the celery and cook— stirring occasionally—until celery begins to soften, about 10 minutes.

2. Stir in the potatoes, 2 cups of the corn and the broth. Bring to a boil. Reduce the heat; simmer— stirring occasionally—for about 15 minutes.

3. Using a blender, puree the remaining 2 cups of corn with the milk. 4. Stir the puree and the black pepper into the chowder. Simmer until the soup thickens slightly, 5 to 15

minutes. 5. Taste and add salt as desired.

Source: This recipe was inspired by a recipe created by Vicki Jedlicka, UNL Lancaster County Extension.

Alice’s Notes

IMPORTANT: Never let soup set at room temperature more than two hours. To speed cooling, transfer soup to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can place loosely covered foods in the refrigerator while still warm; cover when food is completely cooled. When serving soup a second time, reheat it until it's steaming hot throughout, 165 degrees F.

Page 12 of 33



Turkey Salsa Soup


Give new life to turkey leftovers with Turkey Salsa Soup. Chunky salsa makes a perfect, already seasoned base for this soup. Compare salsa brands and varieties at the store and choose one that is lower in sodium.

Makes: 4 servings (about 2-cups each)

Ingredients 16 oz. (2 cups) mild, chunky salsa 2 cups frozen whole kernel corn 2 (15 oz.) cans black soybeans, rinsed, drained 2 cups chopped, cooked turkey 1 quart (4 cups) low sodium chicken broth Salt and freshly ground pepper, to taste Grated cheddar cheese (optional)

Directions 1. Combine all ingredients in a large saucepan or Dutch oven. 2. Bring to a boil, then reduce heat and simmer for 5 minutes. 3. Season to taste with salt and freshly ground black pepper. 4. If desired, top with grated cheddar cheese. Source: Recipe created by Alice Henneman

Alice’s Notes: Never let soup set at room temperature more than two hours. To speed cooling, transfer soup to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can place loosely covered foods in the refrigerator while still warm; cover when food is completely cooled. When serving soup a second time, reheat it until it's steaming hot throughout, at least 165 degrees F.

Page 13 of 33



BBQ Chicken Pizza


I plan to make this simple, nutritious pizza many more times. Add a salad, fruit or vegetable and you’ve got a great meal! Makes: 6 servings

Ingredients

6 English muffins 3/4 cup barbecue sauce 1-1/2 cups chicken (cooked, cut-up) 3/4 cup cheddar cheese (shredded, smoked or regular) 1 bell pepper (chopped)

Directions

1. Wash hands and any cooking surface. 2. Heat oven to 450 degrees F. 3. Slice English muffins in half and place on ungreased, large cookie sheet. 4. Cut-up bell pepper. 5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bell

pepper. 6. Bake 7 to 12 minutes or until cheese is melted.

Substitutions English muffins = Pizza bread Chicken = Pinto beans, chopped tomatoes and chopped onions

Source: Adapted from a recipe by Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program and found at www.usda.gov/whatscooking

Alice’s Notes

If you don’t feel like cooking chicken for this recipe … use canned chicken. I even found some chicken canned without salt at my local grocery store.

Leftover roasted and cut-up turkey also would work well for these pizzas. I reduced the size of the recipe and made a sandwich just for me, using my toaster oven. You don’t have to

be exact about the measurements—basically, you are using per muffin half: about 1 tablespoon of sauce, 1 tablespoon of cheese, and 2 tablespoons of chicken, plus a sprinkling of chopped green pepper.

Page 14 of 33




Sandwiches Made with “Odds & Ends” of Cheese


Here's a quick and tasty way to use up those

odds and ends of cheeses languishing in your

refrigerator:

1. Shred any blocks of cheese with a grater

or in a food processor.

2. Mix in your choice of ingredients, cut or

chopped into small pieces, such as:

olives

pickles

pimientos

chives

walnuts

red or green peppers

3. Add enough lowfat mayonnaise to bind ingredients together. Spread on your favorite toasted bread.

ENJOY!

Page 15 of 33



Orange & Sweet Potato Pork Chops


This recipe is a great source of protein and the sweet potatoes add important vitamin A. Thanks to the orange and cinnamon flavoring, you may be able to skip the salt entirely.

Once you’ve assembled this main dish, you’re free to do

something else while it is baking. Read the paper, take a walk, put in a load of wash or just relax! I had company the night I prepared this and it was easy to toss in an extra pork chop and add another sweet potato.

Makes: 2 servings

Ingredients

2 pork chops 1 sweet potato (peeled) 1/2 orange (sliced) 1 dash cinnamon 1 dash salt (optional) 1 dash black pepper (optional)

Directions

1. Preheat oven to 350 degrees. 2. In a medium skillet, brown pork chops in a small amount of oil. 3. Cut sweet potato into 1/2-inch slices. 4. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings. 5. Cover and bake for 1 hour until meat is tender. Pork is safely cooked when it has been heated to

145 degrees F, followed by a 3 minute rest.

Nutrition Facts: Calories, 270; Calories from Fat, 100; Total Fat, 11g; Saturated Fat, 4g; Trans Fat, 0g; Cholesterol, 65 mg; Sodium, 85mg; Total Carbohydrate, 17g; Dietary Fiber, 3g; Sugars, 6g; Protein, 25g.

Source: Adapted slightly from Simply Seniors Cookbook, Utah Family Nutrition Program, Utah State University Extension, available at Food Stamp Nutrition Connection Recipe Finder

Alice’s Notes: In assembling this dish, I put the sweet potatoes on the bottom, followed by a sprinkling of cinnamon. Next came the pork which lent flavor to the sweet potatoes as it baked. Then, I added a dash of pepper on top of the pork.

Page 16 of 33



Tuna Melt Sandwich

Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu E-mail: [email protected] This recipe was so easy and so tasty. Plus, it had foods from 4 of the 5 food groups! Makes: 4 servings

Ingredients 2 6-ounce cans tuna, canned in water and drained 1 bunch green onions, chopped or 1/3 cup chopped onion 3 tablespoons light mayonnaise 1/8 teaspoon black pepper 1/8 teaspoon garlic powder 4 slices whole wheat bread* 4 slices tomato slices (1 medium tomato) 4 slices (3 ounces) American cheese

*You can use any whole grain bread or split rolls.

Instructions 1. Preheat oven to 350 degrees F 2. In medium-size bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well. 3. Place bread on baking sheet. 4. Spoon about one-fourth of the tuna mixture on each piece of bread, spreading nearly to the edges. Add a

tomato slice. 5. Bake 5 minutes. 6. Add a cheese slice on top of each sandwich and return to oven for another 5 minutes, or until cheese is

melted and bread is toasted. Serve. Menu Idea: Tuna melt sandwich, vegetable soup, milk

Source: Iowa State University Extension and Outreach and found at http://www.extension.iastate.edu/foodsavings/recipes/tuna-melt-sandwich

Alice’s Notes

1. As you can see from the photo, I had smaller Roma tomatoes and combined 3 slices to cover the sandwich. Also, I just had a block of Swiss cheese and cut off 2 thin strips to top the sandwich. So … don’t let a lack the “exact” ingredients keep you from trying this sandwich. Also, I used “no salt added” tuna.

2. For a change of pace, try making the sandwich with canned salmon or chicken or chopped, cooked turkey.

Page 17 of 33



http://www.extension.iastate.edu/foodsavings/recipes/tuna-melt-sandwich

1-Dish Rosemary Chicken & White Beans


Kalamata olives add an extra oomph of flavor and only 10 calories per olive! Makes: 4 servings

Ingredients

2 teaspoons olive oil 1-1/2 teaspoons dried rosemary 1/4 teaspoon salt 1/4 teaspoon black pepper 8 skinless/boneless chicken thighs (about 1 lb.) 1 (14.5-ounce) can stewed tomatoes, undrained 1 (15-ounce) can navy beans, rinsed and drained 1/4 cup pitted Kalamata olives, chopped

Directions

1. Heat olive oil in a large skillet over medium-high heat. 2. Combine rosemary, salt and pepper; sprinkle over one side of chicken. 3. Place chicken in pan with seasoned side down, cook 3 minutes. 4. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or

until chicken is done. 5. Stir in olives.

Source: Courtesy of the Idaho Bean Commission, 821 W. State Street, Boise, ID 83702. For more information about cooking with beans, visit: http://bean.idaho.gov

Alice’s Notes

To lower the sodium, use no-salt-added tomatoes and beans; omit the 1/4 teaspoon of salt. Sprinkle the seasonings on the side of the chicken thighs that will be the "presentation" side when this

dish is served. NOTE: The seasoned side will first be placed downward in the pan, then turned and become the presentation side after it is browned.

Olives combine well with white beans. If you have purchased Kalamata olives with pits, here are two of the most common suggestions for removing the pits. o If you already have a cherry pitter, try this on your olives. This is the easiest method for pitting olives.

Cherry/olive pitters are available in the kitchen gadgets section of many stores. Or, search for a source on the Internet by putting the words "cherry/olive pitter" into your favorite search engine.

o A second method is to use a rolling pin to lightly roll over olives to loosen the pits. Then pick out the pits. The resulting pitted olive may not look as good as when you use a cherry/olive pitter.

You can use an instant-read thermometer to test if the chicken is done. The recommended temperature for chicken thighs is 165 degrees F.

Page 18 of 33



http://bean.idaho.gov/

Crushed Red Potatoes


The first thing that attracted me to this recipe was the name and the fact I didn’t have to peel the potatoes! Plus, while the potatoes were boiling, I could gather the other ingredients and clean up my preparation dishes and utensils. Potatoes have gotten a bad rep as being “fattening” – however as you can see from the nutritional information, potatoes can make a delicious side dish that is reasonable in calories, low in cholesterol and high in potassium.

Recipe courtesy of United States Potato Board at http://www.potatogoodness.com

Yield: 8 Prep Time: 15 Minutes Ready Time: 30 Minutes Cook Time: 15 Minutes

The combination of reduced-fat sour cream and olive oil might seem unusual but it yields a delicious taste and texture in these crushed potatoes.

Ingredients

2 pounds red potatoes, scrubbed and halved or quartered if large 1/2 cup reduced-fat sour cream 1/4 cup finely chopped shallots (or 2 tablespoons chopped sweet onion) 1/4 cup chopped fresh parsley 3 tablespoons low-fat milk 1 tablespoon extra-virgin olive oil Salt & freshly ground pepper to taste

Preparation

1. Cook potatoes in a large saucepan of boiling salted water until tender, 10 to 15 minutes. 2. Meanwhile, combine sour cream, shallots, parsley, milk, oil, salt and pepper in a small bowl. Stir until

smooth and set aside. 3. Drain the potatoes and crush—but do not completely mash—potatoes with a potato masher or the back of

a large spoon. Stir in the sour-cream mixture. Adjust seasonings with salt and pepper.

Nutrition Facts: Calories: 122 Fat: 4g Cholesterol: 6mg Sodium: 54mg Vitamin C: 19.8% Fiber: 2g Protein: 3g Potassium: 562mg

Alice’s Notes: If you want slightly creamier potatoes, slowly stir in extra milk at the end until desired consistency.

Page 19 of 33



http://www.potatogoodness.com/

Microwave Baked Potato


There are just 110 calories in a medium-size potato. It’s not the potato, but what you add to it that can be a major source of calories. The potato in this photo is topped with plain, nonfat Greek yogurt and chopped chives, a light and healthy choice. Plus, a potato is fat-, sodium- and cholesterol-free. And … did you know … a medium potato with skin has more potassium than a banana.

Makes: 1 serving

Ingredients

1 potato

Directions

1. Scrub potato. Prick several times with a fork or knife. 2. Place on microwave safe plate. 3. Cook on high according to table below. Turn over halfway through cooking.

Number of Potatoes

Time

1 7 – 8 minutes or until soft 2 10 – 12 minutes or until soft 4 14 – 18 minutes or until soft

4. Let potatoes rest for 1 to 3 minutes.

Source: Montana State University Extension, Nutrition Education Programs, “Buy Better, Eat Better” and available at www.usda.gov/whatscooking

Alice’s Notes: Potatoes make a great base for a variety of toppings. And, they’re an option for people who must avoid gluten. Here are some possible potato toppers:

Serve a meaty pasta sauce over a baked potato. Top that spud with chili and a sprinkling of cheese. Add pizza sauce and shredded mozzarella cheese. Try a combination of low fat sour cream and salsa.

(Photo by Alice Henneman)

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Alice's Notes: This dip would also make a great topping for baked potatoes or salmon. Also, you could thin it with a bit of milk and use it as a salad dressing.

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Confetti Bean Salsa Alice Henneman, MS, RD, Extension Educator

UNL Extension in Lancaster County

Web: food.unl.edu ● E-mail: [email protected]

This recipe is so easy to make and tastes great! Plus, with all the

vegetables, you get lots of nutrients and fiber!

1 can (15 ounce) black or red beans

1 can (11 ounce) corn

1 cup salsa

1. Drain and rinse the beans. Drain the corn.

2. Combine beans, corn, and salsa in a medium-size bowl. Mix.

Note: Like it hot? Add a few drops of hot sauce or chopped green

chilies. Try chopped cilantro, parsley or green pepper, too.

Yield: 6 1/2-cup servings

Alice’s Notes

1. You can substitute 1-1/2 cup of cooked dry beans for the can of beans and 1-1/4 cup of thawed frozen

corn for the can of corn.

Adapted from: The Power of Choice, Food and Nutrition Service, USDA and Food and Drug Administration,

DHHS. Author: USDA, Food and Nutrition Services (FNS) and available at SNAP-Ed Connection Recipe

Finder at http://recipefinder.nal.usda.gov

Page 22 of 33

http://recipefinder.nal.usda.gov/

Trail Mix Alice Henneman, MS, RD, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu ● E-mail: [email protected]

Snacks are foods eaten outside of a structured meal. They provide, on average, about one-fourth of daily calories. Many times, snacks don’t contribute the most nutritious part of our daily food intake. Trail mixes provide a healthy and convenient snack mix. When you make your own trail mix, you can control the ingredients for the most nutrition. Make your own trail mixes by combining nuts; dried fruit; cereals and small crackers. Here are some tips for making healthy trail mixes:

Limit the serving size to about 1/4 cup to keep calories at a reasonable amount.

Use unsalted versions of nuts. Choose cereals and crackers that are whole grain, and lower in sugar and salt. Limit the amount of added candy. Consider using “mini” versions of candy, such as mini chocolate

chips, to distribute a smaller amount of candy throughout the mix. Here’s a trail mix recipe to get you started.

Ingredients:

1 cup almonds 1/2 cup chocolate chips or M&M’s 1 cup dried fruit 1/2 cup dried cranberries 1 cup oatmeal squares

Directions:

1. Measure ingredients and put in a large zip-close bag. 2. Shake to mix. 3. Portion into single-serving zip-close bags.

Makes 16 servings; Serving size: 1/4 cup

Per serving: 140 calories, 20 g carbohydrate, 6 g fat, 3 g protein Source: Courtesy of North Dakota State University Extension Service at www.ndsu.edu/eatamart (Photo by Alice Henneman)

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http://www.ndsu.edu/eatamart

Pumpkin Ice Cream Pie Alice Henneman, MS, RDN, Extension Educator UNL Extension in Lancaster County Web: http://food.unl.edu E-mail: [email protected]

This easy recipe is quick to make, can be prepared in advance and even adds extra vegetables to your meal!

Makes: 8 servings Ingredients 1 can (15 to 16 oz.) pure pumpkin puree (NOT

canned pumpkin pie mix) 1/4 cup sugar 1-1/2 to 2 teaspoons pumpkin pie spice,

depending on how spicy a flavor you enjoy (*) 1 quart (4 cups) of a lower fat vanilla ice cream or

frozen yogurt, softened (**) 1 9-inch prepared graham cracker pie crust Whipped topping, if desired Directions 1. Mix the pumpkin, sugar and spice until well blended. 2. Quickly mix pumpkin mixture with the softened ice cream. 3. Pour into crumb crust and freeze, uncovered, until firm — a couple of hours. 4. When pie is frozen, cover with plastic wrap and then cover with freezer-quality foil or place in a freezer bag

and squish out the air. 5. Thaw pie slightly at room temperature (about 5 to 10 minutes) before serving. Top with whipped topping, if

desired. * If you don't have pumpkin pie spice, for EACH TEASPOON of pumpkin pie spice, you can substitute a combination of:

• 1/2 teaspoon ground cinnamon • 1/4 teaspoon ground ginger • 1/8 teaspoon ground nutmeg • 1/8 teaspoon ground cloves

NOTE: If you're missing either the nutmeg OR the cloves, you can increase the amount of the other spice to 1/4 teaspoon. ** Soften ice cream by placing the container in the refrigerator for about 15 minutes to 20 minutes. Avoid repeatedly softening and refreezing ice cream as it gets icy.

Page 24 of 33



Many recipes can be cut in half or thirds. Here are some guidelines to help you adapt a larger recipe to a smaller one.

❏✓ It may be easier to make the entire recipe for baked goods and freeze half.

Reducing the Size of RecipesAlice Henneman, MS, RD, Extension Educator

When the recipe says: reduce to:

to Make 1/2 of a recipe1/4 cup 2 tablespoons 1/3 cup 2 tablespoons + 2 teaspoons1/2 cup 1/4 cup 2/3 cup 1/3 cup 3/4 cup 6 tablespoons 1 cup 1/2 cup 1 tablespoon 1-1/2 teaspoon 1 teaspoon 1/2 teaspoon 1/2 teaspoon 1/4 teaspoon 1/4 teaspoon 1/8 teaspoons 1/8 teaspoon dash

to Make 1/3 of a recipe1/4 cup 1 tablespoon + 1 teaspoon1/3 cup 1 tablespoon + 2-1/3 teaspoons (or round to 1 tablespoon + 2-1/4 teaspoons)1/2 cup 2 tablespoons + 2 teaspoons2/3 cup 3 tablespoons + 1-1/2 teaspoons3/4 cup 1/4 cup 1 cup 1/3 cup 1 tablespoon 1 teaspoon 1 teaspoon Generous 1/4 teaspoon 1/2 teaspoon scant 1/4 teaspoon 1/4 teaspoon scant 1/8 teaspoon 1/8 teaspoon dash

❏✓ When reducing recipes, you may need to use smaller saucepans, skillets and baking pans. The time for baking smaller amounts of food may be less.

❏✓ The standard size egg for recipes is the large egg. To halve an egg, break it, mix it together with

a fork and use 2 tablespoons. Refrigerate the rest and use in an omelet or scrambled eggs within two days.

❏✓ A 9 x 2 x 13-inch pan holds 14 to 15 cups; when halving a recipe use a square 8 x 8 x 2-inch pan or a round 9 x 2-inch pan. When using a different pan size, try and keep the depth of food the same. Reduce the oven temperature by 25o F when substituting a glass pan for a metal one.

❏✓ Two Web sites that let you adjust their recipes to smaller serving sizes are:● www.mealsforyou.com ● www.allrecipes.com

❏✓ To help divide recipes, remember: ● 1 cup = 16 tablespoons ● 1 tablespoon = 3 teaspoons ● 1 cup = 8 fluid ounces ● 1 fluid ounce = 2 tablespoons ● 1 pound = 16 ounces (weight) ● 1 pint = 2 cups ● 2 pints = 1 quart ● 1 quart = 2 pints5/08

Lancaster County444 Cherrycreek Road, Suite A / Lincoln, NE 68528 / (402) 441-7180 / http://lancaster.unl.edu/food

ExtensionisaDivisionoftheInstituteofAgricultureandNaturalResourcesattheUniversityofNebraska–LincolncooperatingwiththeCountiesandtheUnitedStatesDepartmentofAgriculture.

UniversityofNebraska–LincolnExtension’seducationalprogramsabidewiththenondiscriminationpoliciesoftheUniversityofNebraska–LincolnandtheUnitedStatesDepartmentofAgriculture.

®

Page 25 of 33

Lancaster County


University of Nebraska–Lincoln Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

®

Basic Foods for Fridge, Freezer & Cupboard

Would you like to go to your cupboard, refrigerator or freezer and already have most—if not all—the ingredients needed to make a meal? Use these foods as a “starter list” to help you begin developing a list that works for you. These foods were picked because they’re commonly available and mix and match with a variety of other foods.

FruitsFreshqApplesqBananasqGrapes,seedlessqOranges

CannedqOranges,mandarinqPineapple,cannedinjuice

(pineapple tidbits are a versatile form)

FrozenqBerries,suchasblueberries,

raspberries,strawberries,etc.

driedqRaisins,driedcranberries,etc.

VegetablesFreshqBellpeppersqCarrotsqCabbage,shredded (buy smallest

package size if cooking for a few people)

qLettuce,darkergreenvarieties(Romaine, green leafy, etc.)

qOnion(sweet onions are most versatile if buying only an onion or two weekly)

qPotatoes (white and sweet)

qTomatoes(cherry and grape tomatoes tend to have the best flavor when other tomatoes are out-of-season)

Canned(no-salt-added forms available)

qCornqTomatoes,diced

FrozenqCornqPeas

dairy ProductsqCheese,cheddarand/orother

favoritevarietiesqIcecreamorfrozenyogurt,low

fatorfat-freeqMilk,lowfatorfat-freeqYogurt,lowfatorfat-free(vanilla-

flavored yogurt is especially versatile; or add your own sweetener and vanilla to plain yogurt, if desired)

Meat, Fish, dry Beans, eggs and nutsqBeans,cannedordry,suchas

GreatNorthern,navy,kidney,red,black,pintobeans,etc.(check for “no-salt-added” canned varieties)

qBeef,ground,90–95%leanqChickenbreast,skinlessqEggs,large(“large” suggested as many

recipes are designed for use with this size)

qFish(frozen fish fillets lend themselves to many quick meals; thaw overnight in the refrigerator in original package on a plate on bottom shelf for easy use the next day)

qNuts(almonds,walnuts,etc.)qPeanutbutterqPorkloinchops,bonelessqSalmon(including canned and/or frozen

forms of salmon; canned salmon is available in water pack varieties and may be found canned without the skin, if desired)

qTuna,canned(water pack and low sodium varieties are available)

qTurkeycutlets

GrainsqBread,wholewheat(can purchase

low sodium forms at some stores)

qCereal(whole grain)

qCrackers(look for varieties that are whole grain and lower in salt)

qOatmeal(“Old-fashioned” oatmeal is very versatile; simply pulse it a few times in a blender if a recipe calls for “quick oats.”)

qPasta(consider whole grain varieties)

qRice (include some whole grain rice, such as brown rice)

oilsqExtravirginoliveoilfor

dressings,dippinganddrizzlingqMayonnaise-typesaladdressing

(light and low fat forms available)

qOtheroilforcooking:canola,corn,cottonseed,safflower,soybean,sunflower

qSoft(tub or squeeze) margarinewithnotransfats

seasoningsqBlackpepper(consider freshly ground)

qChickenbroth,lowsodiumqChilipowderqCinnamonqGarlic,freshordryqItalianseasoning(can be used as a

quick seasoning for salad dressings, soups, rubs for meat, etc.)

qMustard,Dijon-type(can find no-salt-added forms in some stores)

qRosemary,driedleafy(crush slightly right before using to release added flavor in recipes; an inexpensive mortar and pestle works well for this)

qThyme,driedleafy(see note by rosemary)

qVanillaqVinegar(consider vinegars such as

balsamic, red wine, cider, and white wine or rice vinegar — start with a small bottle and see which you use the most; vinegar easily lasts at least a year)

sugarsqSugar,whitegranulatedqSugar,brown

otherq ______________________________

q _____________________________

q _____________________________

q _____________________________

ByAliceHenneman,MS,RD,ExtensionEducator,[email protected]://lancaster.unl.edu/food

Know how. Know now.

Page 26 of 33

Alice Henneman, MS, RD University of Nebraska–Lincoln Extension Educator

Joanne Kinsey, MSRutgers Cooperative Extension/Rutgers University

Family & Community Health Sciences Educator/Assistant Professor

Fresh Herbs: a Picture of Healthy Eating

Whether you plant them or pick them up at the grocery store or farmers’ market, adding

fresh herbs is a quick way to transform ordinary meals into extraordinary meals.

Besides helping flavor foods when cutting back on salt, fat and sugar, herbs may offer additional benefits of their own. Researchers are finding many culinary herbs (both fresh and dried) have antioxidants that may help protect against such diseases as cancer and heart disease.

A snip of a fresh herb into a dish instantly kicks up the appearance a notch!

Unless directed otherwise by your recipe, add the more delicate herbs — basil, chives, cilantro, dill leaves, parsley, and mint — a minute or two before the end of cooking or sprinkle them on the food before it’s served. The less delicate herbs, such as oregano, rosemary, and thyme, can be added about the last 20 minutes of cooking.

Experience what a difference in appearance and flavor fresh herbs can make. Better yet … they do this without adding extra calories! For example, top a baked potato with a dollop of yogurt and a sprinkling of chives or parsley.

Substituting Fresh Herbs for Dried Herbs

A general guideline when using fresh herbs in a recipe is to use 3 times as much as you would use of a dried herb. When substituting, you’ll often be more successful substituting fresh herbs for dried herbs, rather than the other way around. For example, think potato salad with fresh versus dried parsley!

When to Pick or Purchase Herbs

Purchase herbs close to the time you plan to use them. When growing herbs in your own garden, the ideal time for picking is in the morning after the dew has dried but before the sun gets hot. This helps ensure the best flavor and storage quality.

How to Store Fresh HerbsFresh herbs can be stored in an

open or a perforated plastic bag in your refrigerator crisper drawer for a few days. If you don’t have access to commercial perforated bags, use a sharp object to make several small holes in a regular plastic bag.

If you have more herbs than you can eat, enjoy herbal bouquets throughout

your house. You can use either single herbs, combinations of herbs, or you can use the herbs as greenery mixed in with other flowers. To help preserve the aroma and color of your herb bouquets, place them out of direct sunlight.

Popular Herb and Food CombinationsBASIL a natural snipped in with tomatoes; terrific in fresh pesto; other

possibilities include pasta sauce, peas, zucchini

CHIVES dips, potatoes, tomatoes

CILANTRO Mexican, Asian, and Caribbean cooking; salsas, tomatoes

DILL carrots, cottage cheese, fish, green beans, potatoes, tomatoes

MINT carrots, fruit salads, parsley, peas, tabbouleh, tea

OREGANO peppers, tomatoes

PARSLEY The curly leaf is the most common, but the flat-leaf or Italian parsley is more strongly flavored and often preferred for cooking. Naturals for parsley include potato salad, tabbouleh, egg salad sandwiches

ROSEMARY chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes

SAGE beef, chicken, potatoes, pork, carrots, summer squash

THYME eggs, lima beans, potatoes, poultry, summer squash, tomatoes

Top a baked potato with a dollop of yogurt and a sprinkling of chives or

parsley. Compare the potato without an herb topping and you can see the

difference!

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Many herbs, such as chives, can easily be grown in a container or garden.

If you have extra herbs, enjoy herbal bouquets.

This is a peer reviewed publication

Page 27 of 33

Use These Techniques for Chopping Herbs

Basil, mint, sage and other large, leafy herbs — a technique called “chiffonade” can be used:

• Stack 5 or 6 leaves, and roll tightly

Chives:• Quickly snip small bundles of chives with a

kitchen scissors OR• Cut bundles on a cutting board with a very sharp

chef’s knife

Cilantro, parsley and other small-leafed delicate herbs:• Remove leaves (OK to include some tender stems)• Bunch on cutting board• Place fingertips on tip of a chef’s knife and rock

blade briefly back and forth. Re-gather leaves and chop again if a smaller size is desired.

Thyme, oregano, rosemary, tarragon and other sturdy stemmed, small-leafed herbs:• Hold thumb and index finger together; run down

the stem in the opposite direction the leaves have grown.

• Chop the same as other herbs, if desired.

• Cut crosswise

• This method cuts herbs into narrow ribbons

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Page 28 of 33

Fresh Herb Garnishes

Edible fresh herb garnishes add appealing color, plus flavor and added nutrients to foods. Here are some foods that pair well with herb garnishes:• Soups• Salads• Vegetables• Desserts• Beverages• Protein dishes• Fruits• Grains

The following photos give ideas how different forms of various herbs can be used in foods.

Basil (chiffonade)

Chives (chopped)

Chives (stems)

Chives (flowerettes)

Dill (chopped)

Dill (small, tender sprig) Thyme (individual tiny leaves)

Thyme (young thyme with tender, edible stems)

Parsley (chopped)

Mint (in smoothie)

Mint (with fruit)

Parsley (leaves of flat-leafed parsley)

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Page 29 of 33

Freezing Sweet or Bell and Hot Peppers by Alice Henneman, MS, RD, Extension Educator Peppers are one of those foods you can quickly freeze raw without blanching them first. Thawed, raw peppers still retain some crispness and can be used in cooked dishes or raw in uncooked dishes.

Bell or Sweet Peppers (Green, Red, Yellow, Orange, Purple)

1. Select crisp, tender peppers. a. Wash. b. Cut out stems and cut peppers in half. c. Remove seeds and membrane — save time by using a

melon baller or the tip of a spoon to scrape out seeds and membrane.

d. Cut peppers into strips, dice or slice, depending on how you plan to use them.

2. Freeze peppers in a single layer on a cookie sheet with sides, about an hour or longer until frozen. This method is often referred to as “tray freezing.”

3. Transfer to a “freezer” bag when frozen, excluding as much air as possible from the bag. The peppers will remain separated for ease of use in measuring out for recipes.

4. Pour out the amount of frozen peppers needed, reseal the bag and return to the freezer.

Hot Peppers (includes Jalapeno Peppers)

Wash and stem hot peppers. Package, leaving no headspace. Seal and freeze. It is not necessary to cut or chop hot peppers before freezing.

Caution: The National Center for Home Food Preservation warns, “Wear plastic or rubber gloves and do not touch your face while handling or cutting hot peppers. If you do not wear gloves, wash hands thoroughly with soap and water before touching your face or eyes.” (www.uga.edu/nchfp)

HOT TIP: If your mouth is burning from eating hot peppers, help put out the fire with milk and other dairy products.

Storage Time

To extend the time frozen foods maintain good quality, package foods in material intended for freezing and keep the temperature of the freezer at 0 degrees F or below. It is generally recommended frozen vegetables be eaten within about 8 months for best quality.

Page 30 of 33

Freezing Onions

By: Alice Henneman, MS, RD, Extension Educator

If you like cooking with fresh onions, but frequently toss an unused portion, try freezing them! The following method works for fully mature onions:

1. Wash, peel and chop raw, fully mature onions into about 1/2" pieces. There is no need to blanch onions.

2. Bag and freeze in freezer bags for best quality and odor

protection. Speed freezing and hasten thawing by freezing onions in a thinner, flattened shape in freezer bags. A rounded shape takes longer to thaw through to the middle. Flatter packages also will stack better in your freezer. Another benefit: It is easier to remove just a portion of a package when the package is thin and flat. Express out the air and place bags on cookie sheets or metal pans until onions are frozen. Then, restack bags to take up less room.

3. Use in cooked products, such as soups and stews, ground meat mixtures, casseroles, etc. For most

dishes, frozen onions may be used with little or no thawing. Frozen onions will maintain good quality in the freezer for 3 to 6 months.

Did you know ... According to the National Onion Association (http://www.onions-usa.org):

After you purchase onions, you should store them in a cool, dry, ventilated place – not in your refrigerator. Avoid storing onions in plastic bags during storage outside of the refrigerator; the lack of air movement will reduce their storage life. After onions are chopped or sliced, store them in a sealed container in your refrigerator for up to 7 days.

One medium onion yields about 1 cup of chopped onions.

Use low or medium heat when sautéing onions. High heat will make them bitter.

Reduce crying when cutting onions by first chilling them for 30 minutes. Leave the root end intact when cutting onions. The root end has the highest concentration of the sulphuric compounds that cause tearing.

Page 31 of 33

Safe Minimum Internal Temperature Chart

Food Safety Information

United States Department of AgricultureFood Safety and Inspection Service

Food Safety Questions?

FSIS’ automated response system can provide food safety information 24/7and a live chatduring Hotline hours.

Call the USDA Meat & Poultry Hotline

If you have a question about meat, poultry, or egg products, call the USDA Meat and Poultry Hotline toll free at 1-888-MPHotline (1-888-674-6854).The Hotline is open year-round

Monday through Friday from 10 a.m. to 4 p.m.

ET (English or Spanish). Recorded

food safety messages are available 24 hours a

day. Check out the FSIS Web site at

www.fsis.usda.gov.

The USDA is an equal opportunity provider and employer.

June 2012

The Food Safety and Inspection Service (FSIS) is the public health agency in the U.S. Department of Agriculture responsible for ensuring that the na-tion’s commercial supply of meat, poultry, and egg products is safe, whole-some, and correctly labeled and packaged.

Email questions to [email protected].

Safe steps in food handling, cooking, and storage are essential in preventing foodborne illness. You can’t see, smell, or taste harmful bacteria that may cause illness. In every step of food preparation, follow the four guidelines to keep food safe: • Clean—Wash hands and surfaces often. • Separate—Separate raw meat from other foods. • Cook—Cook to the right temperature. • Chill—Refrigerate food promptly.

Cook all food to these minimum internal temperatures as measured with a food thermometer before removing food from the heat source. For reasons of personal preference, consumers may choose to cook food to higher temperatures.

Mobile phone userscan access m.askkaren.gov.

PregunteleaKaren.gov

Product

Beef, Pork, Veal & Lamb Steaks, chops, roasts

Ground meats

Ham, fresh or smoked (uncooked)

Fully Cooked Ham(to reheat)

Minimum Internal Temperature & Rest Time

145 °F (62.8 °C) and allow to rest for at least

3 minutes

160 °F (71.1 °C)

145 °F (60 °C) and allow to rest for at least 3 minutes

Reheat cooked hams pack-aged in USDA-inspected plants to 140 °F (60 °C);

all others to 165 °F (73.9 °C).

Product

All Poultry (breasts, whole bird, legs, thighs, and wings, ground poultry,andstuffing)

Eggs

Fish & Shellfish

Leftovers

Casseroles

Minimum Internal Temperature

165 °F (73.9 °C)

160 °F (71.1 °C)

145 °F (62.8 °C)

165 °F (73.9 °C)

165 °F (73.9 °C)

AskKaren.gov

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http://askkaren.gov

http://m.askkaren.gov

http://pregunteleakaren.gov

FACEBOOKwww.facebook.com/

UNLExtensionFoodAndFitness

UNL Extension’s Facebook Food and Fitness Page posts timely tips and delicious, nutritious recipes.

TWITTERhttps://twitter.com/UNLfoodfitness

@UNLfoodfitness tweets practical health & wellness tips.

APPShttp://food.unl.edu/fnh/fnh_apps

Apps developed for iPhone and iPad (available through the Apple Store) include:• Grow It Know It (free)• Snack Planet (free)• 4-Day Throw Away (99¢)


Extension’s educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

®

RESPONSIVE. INNOVATIVE. TRUSTED.

Most of us do it at least three times a day — EAT! Food is a major part of our lives.

University of Nebraska–Lincoln Extension’s Food Team is comprised of specialists, educators and assistants statewide who provide educational programing on nutrition, food safety and physical activity. Extension’s resources are research-based and practical for use in people’s daily lives.

Many of the Food Team’s resources are easy to connect with — and share — through its centralized website, social media and apps.

WEBSITE, BLOGS, E-NEWSLETTERShttp://food.unl.edu Continuously

updated, the Food website offers information in six overall areas:• Food & Nutrition• Health & Fitness• Food Safety• Home Food Preservation• Buy Fresh Buy Local Nebraska• Youth / 4-H

The website includes several e-newsletters, Power-Points, videos, handouts, recipes, a food calendar, links to blogs, and much more! It’s easy to subscribe to the newsletters and/or blogs.

PINTERESTwww.pinterest.com/

UNLfoodfitness

UNL Food & Fitness Pinterest posts practical food, nutrition and health tips. Boards include:• Food Safety for Families• Easy, Healthy Everyday

Recipes• Canning and Freezing• Seasonal Cooking

So Many Ways to Connect to UNL Extension’s Food Resources

Here’s an example recipe from UNL Extension’s Food website at http://food.unl.edu.

Confetti Bean SalsaYield: 6-1/2-cup servings

1 can (15 ounce) black or red beans

1 can (11 ounce) corn 1 cup salsa

1. Drain and rinse the beans. Drain the corn.

2. Combine beans, corn and salsa in a medium-size bowl. Mix.

Note: Like it hot? Add a few drops of hot sauce or chopped green chilies. Try chopped cilantro, parsley or green pepper, too.

Alice’s Notes: You can substitute 1-1/2 cups of cooked dry beans for the can of beans and 1-1/4 cups of thawed frozen corn for the can of corn.

Adapted from: The Power of Choice, Food and Nutrition Service, USDA and Food and Drug Administration, DHHS. Author: USDA, Food and Nutrition Services (FNS) and available at SNAP-Ed Connection Recipe Finder

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quick, tasty, healthy, 5-ingredient recipes

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