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June BLT Newsletter 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 Sandwiches 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, tofu 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, tomato 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. onion, 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 pork‐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 lettuce, 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 fat 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 hamburger 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 sandwich 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 ground beef 1/2 cup water 1 tablespoon chili powder 1 (16‐oz.) package ground pork sausage 1/2 cup ketchup 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.
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