Eat Smart, Live Better

Better Living for Quick Meals Texans teaches:  Comparing Prices orty-five years ago, ready to be added when Make extra food on F a typical family you start meal prepara- purpose. Cook a double  Healthy Menu Choices meal took 2½ hours to tion. or triple batch when  MyPlate prepare. Today it takes you have time. For ex-  Preparing Healthy Meals only 45 minutes or less Stock up on ample, simmer enough to have a meal on the Quick-to-Fix Foods pasta to serve with  Importance of Physical Fitness table, yet 60% of Ameri- Put nutritious meals meat sauce now, and can women would like together in a hurry by refrigerate the rest to to shorten that time to keeping a well-stocked use in a tuna salad to- In This Issue... 15 minutes or less! Is pantry, refrigerator and morrow. Cook dried June 2013 it possible? Yes! This freezer. “Speed-scratch” beans, rice, macaroni, Recipes, pages 2 & 3 newsletter contains meals are easy to pre- noodles and potatoes to  Chalupa Diner Bowl recipes and tips to help pare with foods such use in other ways (e.g.  Barbecue Chicken you prepare meals as: lean deli meats; salads, casseroles and  Chicken & Summer Vegetable Tostadas quickly! fully cooked chicken; side dishes).  Sloppy Joes prewashed salad greens  Tarragon Chicken Planning is Key or spinach; sliced fruits Cook One-Dish Meals Pinterest, page 4 Healthy foods can be and vegetables; yogurt; A variety of nutritious  Homemade bathtub cleaner part of anyone’s sched- grated cheese; canned items can be packed  Homemade laundry detergent ule and cooking style. fruits and vegetables; into a one-dish meal or However, tasty, nutri- bread; pasta and rice. a skillet meal. Exam- tious meals don’t just ples include: ham and happen; they must be When really rushed, spinach quiche; chef’s planned. Here are think convenience salad; tuna casserole; Mary Collier, some tips to help you Take advantage of the chicken stir-fry with CEA-FCS answer the question, variety of healthful and noodles, and vege- “What’s for dinner to- convenient foods avail- tables; chicken fajitas Texas A&M AgriLIFE night?” able. Buy a prepared in a soft taco; salmon Extension Service - Terry meal or entree that only or vegetable salad County Be Organized needs to be heated or stuffed into a pita 209 S.5th St. Brownfield, TX 79316 Arrange your kitchen assembled, and serve it pocket. for easy use, and do with a side dish. Phone: 806-637-4060 prepping beforehand so Use “Planned Overs” Fax: 806-637-2588 that ingredients are Do “batch cooking” You can save time and [email protected] money by incorporating http://terry-tx.tamu.edu ———————————- Quick Recipes Inside: leftovers into your Extension Programs serve menus. Cook extra food people of all ages regardless of socioeconomic level, race, Chalupa Dinner Bowl as “planned-overs” for later use. Make enough color, sex, religion, disability or Chicken & Summer Vegetable Tostadas national origin. rice to use later in stir- Slow-cooker Sloppy Joes The Texas A&M University frys, pilafs, rice pud- System, U.S. Department of Barbecue Chicken Sandwiches Agriculture, and the County ding, soups or salads. Tarragon Chicken Commissioners Courts of Texas Continued on page 2 Cooperating. Continued from page 1  1 to 1½ cups cubed bread, own meals, such as deli sand- cooked rice or pasta wiches or mini-pizzas with Eng- Quick Meals  1 to 1½ cups liquid ingredi- lish muffin halves, ents (e.g. cream soup, to- sauce, chopped broccoli and Toss cold vegetables in a salad mato soup or sauce, cheese shredded cheese. Heat mini- or casserole, or add them to sauce, white sauce, evapo- pizzas in a toaster oven or sandwiches. Use leftover rated milk ) broiler. chicken in soups, salads, que-  other ingredients for flavor sadillas, or sandwiches. (e.g. , spices, herbs) Pull out the old favorite crock pot or slow cooker Create Your Own Casserole Mix ingredients and cook. If you You can make a delicious meal It is easy to make a casserole or cook in the oven, place the in- without having to constantly one-dish meal with items that gredients in a covered casserole watch the food. No matter what you have on hand. Choose one dish and add optional toppings, time you get home, the food will or more ingredients from each such as bread crumbs, cracker be ready and hot! To ensure of the following categories: crumbs or Parmesan cheese. food safety, follow proper cook- Bake at 350 °F for 45 minutes. ing methods when using your  1½ to 2 cups cooked or Uncover the last 15 minutes to crock pot. Please note that canned meat, chicken, fish, brown the topping. Serve hot. times given in the recipes may eggs, dried beans, peas vary depending on the slow  1½ cups vegetables (e.g. to- Assemble-Your-Own Meals cooker used. matoes, green beans, pota- Have ingredients on hand for toes, broccoli, peas) family members to make their Clemson Cooperative Extension

Chalupa Dinner Bowl (Slow Cooker) http://www.myrecipes.com/ This ‐and‐bean mixture is versatile. Serve it spooned over cornbread or rolled up burrito style in flour tortillas. Make hearty nachos, quesadillas, or tacos too. It can even be used as a meaty addition to huevos rancheros (fried corn tortillas topped with fried eggs and salsa).

1 pound dried pinto beans 1 (3 1/2‐pound) bone‐in pork loin roast 2 (4‐ounce) cans chopped green chiles 2 garlic cloves, chopped 1 tablespoon chili powder 2 teaspoons salt 1 teaspoon dried oregano 1 teaspoon ground cumin 1 (32‐ounce) box chicken broth 1 (10‐ounce) can diced tomatoes and green chiles with lime juice and cilantro 8 taco salad shells 1 small head iceberg , shredded Toppings: shredded Monterey Jack cheese, pickled jalapeño slices, halved grape tomatoes, sour cream, chopped avocado

Rinse and sort beans according to package directions. Place pinto beans in a 6‐quart slow cooker; add roast and next 6 ingredients. Pour chicken broth evenly over top of roast. Cover and cook on HIGH 1 hour; reduce to LOW, and cook 9 hours. Or, cover and cook on HIGH 6 hours. Remove bones and from roast; pull roast into large pieces with two forks. Stir in diced tomatoes and green chiles. Cook, uncovered, on HIGH 1 more hour or until liquid is slightly thickened. Heat taco salad shells according to package di‐ rections; place shredded lettuce evenly into shells. Spoon about 1 cup pork‐and‐bean mixture into each shell using a slotted spoon. Serve with desired toppings. Note: Times may vary depending on the slow cooker used.

Barbecue Chicken Sandwiches (Convenience) http://www.myrecipes.com/ Take a shortcut to delicious barbecued chicken by combining shredded chicken, barbecue sauce, and jalapeños and serving the delicious mixture on buns.

1 3 1/2‐ to 4‐pound rotisserie chicken, meat shredded (about 5 cups) 4 hamburger buns 1 to 1 1/2 cups barbecue sauce Potato chips (optional) 1/4 cup pickled jalapeños, roughly chopped (optional)

In a bowl, combine the chicken, barbecue sauce, and jalapeños (if using). Divide the mixture evenly among the bottoms of the buns and with the tops. Serve with potato chips (if using).

Page 2 Eat Smart, Live Better

Chicken & Summer Vegetable Tostadas (Stovetop and broiler) http://www.myrecipes.com/ A south‐of‐the‐border supper is ready in a snap thanks to quick‐cooking chicken tenders. The tostadas can easily be‐ come soft tacos if you skip broiling the tortillas. Serve with black beans.

1 teaspoon ground cumin 12 ounces chicken breast tenders 1/2 cup salsa verde 1/4 teaspoon kosher salt 1 cup chopped red onion (about 1) 3 tablespoons chopped fresh cilantro, divided 1/4 teaspoon black pepper 1 cup fresh corn kernels (about 2 ears) Cooking spray 2 teaspoons canola oil 1 cup chopped zucchini 4 (8‐inch) fat‐free flour tortillas 3/4 cup Monterey Jack cheese, shredded Preheat broiler. Combine cumin, kosher salt and pepper, stirring well. Heat oil in a large nonstick skillet over medium‐high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evapo‐ rates, stirring frequently. Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Sloppy Joes (Slow Cooker) http://www.myrecipes.com/ Sloppy Joes are easy to prepare and budget‐friendly. For this recipe, let your slow‐cooker do the work!

1 1/2 pounds lean 1/2 cup water 1 tablespoon chili powder 1 (16‐oz.) package ground pork sausage 1/2 cup 1 tablespoon Worcestershire sauce 1 small onion, chopped 1/4 cup firmly packed brown sugar 1/2 teaspoon salt 1/2 medium‐size green bell pepper, chopped 2 tablespoons cider vinegar 1/4 cup all‐purpose flour 1 (8‐oz.) can tomato sauce 2 tablespoons yellow mustard 8 hamburger buns, toasted

Brown beef and sausage with onion and bell pepper in a large Dutch oven over medium‐high heat, stirring 10 minutes or until beef and sausage crumble and are no longer pink. Drain well. Place beef mixture in a 4 1/2‐qt. slow cooker. Stir in tomato sauce and next 9 ingredients. Cover and cook on HIGH 4 hours. Serve on hamburger buns. Cooktop Method: Proceed with recipe as directed in Step 1, returning drained beef mixture to Dutch oven. Stir in tomato sauce and next 8 ingredients, omitting flour. Bring mixture to a boil over medium‐high heat. Cover, reduce heat to medium, and simmer, stirring occasionally, 30 minutes. Prep: 15 min., Cook: 45 minutes. Note: To freeze leftover mixture, let cool completely. Place in zip‐top plastic freezer bags; lay bags flat, and stack in freezer. Freeze up to 1 month. Thaw overnight in the fridge, or defrost in the microwave.

Tarragon Chicken (Stovetop) http://www.myrecipes.com/ Add the remaining olive oil‐tarragon mixture at the final stage of the cooking process to preserve its full‐bodied taste and citrus essence. This fast and easy chicken entre is ideal for weeknight guests.

4 (6‐oz) skinless, boneless chicken breast halves 1/4 teaspoon salt 2 tablespoons extra‐virgin olive oil 1 teaspoon grated lemon rind 2 tablespoons fresh lemon juice 1 garlic clove, minced 2 teaspoons minced fresh tarragon 1/8 teaspoon salt

Place each chicken breast half between 2 sheets of heavy‐duty plastic ; pound to 1/4‐inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt. Combine olive oil and remaining 5 ingredients in a small bowl, stirring well with a whisk. Heat a large nonstick skillet over medium‐high heat. Add 2 teaspoons oil mixture to pan, spreading evenly over bottom of pan with a wide spatula. Add chicken; cook 2 minutes. Drizzle chicken with 2 teaspoons oil mixture. Turn chicken over; cook 2 minutes. Drizzle remaining oil mixture over chicken; reduce heat to low. Cover and cook 2 minutes or until done. Transfer chicken to a serving platter. Pour pan drippings over chicken; serve immediately.

Volume 4, Issue 3 Page 3 Save $$$ with ideas from Pinterest!

Have you been to Pinterest, www.pinterest? Pinterest is a social media site of information, tips, tricks and ideas to help in nearly every aspect of life. Do you like to craft? Like to cook? Want to take better pictures? Need new ideas on how to keep the "little" people busy? The an- swer to all of these questions is the same…Pinterest.

To do searches, go to the upper left hand corner of the Pinterest screen and type a word like "cooking" or "cleaning", then begin to scrolling. When you find a picture of something that you are interested in, click on it. Another window will come up. You can do two things at the next screen: click on the pic- ture again to go another website for more information and/or you can Pin it. When you click Pin it, you can put the image on a “board” you have created. Create boards that categorize links in a way that makes them easy for you to find. For example, you might have boards for cooking, cleaning, fashion, dogs, etc.

The categories are endless, lots of ideas, lots of how-to's, lots of recipes, lots of sewing ideas, lots of FUN! Below are some of the links I have “pinned”. You’ll notice they are both quick, easy and save money!

A note or two of caution…I have found this site VERY addicting. You may find that time has evaporated! Also, not all of this is university-based research, so be careful. I am on Pinterest; just look for Mary Col- lier and follow me! Mary Collier Terry County Extension Agent Family Consumer Science [email protected]

A simple solution of equal parts white vinegar and dish soap = clean tub.

The best way to know how much dish soap (Dawn is recommended by most posts) and white vinegar to use is to first fill the soap dispenser with water. Empty the water into a measuring cup. Pour out the water. Recreate that amount with half dish soap, half white vinegar. Pour the mixture into the handle of a dish scrubber with soap dispenser.

Then, while you're in the shower, rub the wand all over the walls, floor, edges, etc. No need to rinse, the water and steam from your shower will do it for you. It's quick and easy to do every day, but if you miss a day or two, it seems to be ok. If you've started with a clean tub, you will notice that this solution maintains your clean walls and shiny chrome! No water spots! No hard water buildup.

And, no, your tub doesn't smell like vinegar. It doesn't smell like the dishsoap, either. It's just clean. http://www.acookingbookworm.com/2013/01/i‐pinned‐i‐made‐vinegar‐and‐dawn‐tub.html

My husband and I make our own laundry detergent, because it's really inexpensive and much better for the environment. It doesn't have any chemical dyes and fragrances. It has four ingredients, and one of those is tap water. The other three ingredients are Fels Naptha soap, washing soda, and bo‐ rax. You can add a scent to it if you want by adding a drop or two of vanilla or peppermint extract.

Instructions: Grate a third of a bar of Fels Naptha and put it, along with 4 cups of water over me‐ dium‐low heat in a large pot. The pot needs to hold at least two gallons. Stir frequently until the soap flakes have melted. Then add 1/2 cup each of borax and washing soda and stir constantly until dissolved. Add 6 cups hot water, and stir until you see strands that look like the eggs in egg‐drop soup Remove from the heat, and stir in 1.5 gallons of water. Then pour into previously purchased and emptied detergent bottles. After about 24 hours, the detergent will be a semi‐gelled consistency, but a bit watery around the edges, so make sure to give it a good shake before you dispense it.

Use 1/2 cup of detergent per load in top‐loading high efficiency washing machine and 1 cup in cup of soap in a normal (not high efficiency) machine. http://www.cloverheartmama.com/?q=blog/06‐05‐2013/37/laundry‐day‐homemade‐laundry‐detergent