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Magic Mix: Sauces, Soups, Puddings

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Magic Mix: Sauces, Soups, Puddings EM4693 MAGIC MIX: SAUCES, SOUPS, PUDDINGS The Food Guide Pyramid Fats, Oils, and Sweets Use Sparingly Milk, Yogurt, Dry Beans, Meat, Fish, & Cheese Poultry, Eggs, & Nuts 2–3 Servings 2–3 Servings Vegetables Fruit 3–5 Servings 2–4 Servings Bread, Cereal, Rice, & Pasta 6–11 Servings Magic Mix Makes 6 cups of Magic Mix 4 cups non-fat dry milk 1 cup flour* 1 teaspoon salt 1/2 cup (1 stick) margarine 1. Combine dry milk, flour, and salt in a large bowl. 2. Stir in margarine until mixture looks like cornmeal. 3. Put mix into jar with tight-fitting lid. 4. Refrigerate mix. *1/2 cup cornstarch can be substituted for 1 cup of flour. COOPERATIVE EXTENSION Recommended Servings Children 2 servings Teens 3 servings Adults 2 servings Pregnant and nursing women 3 servings Pregnant and nursing teens 3–4 servings One serving equals: • 1 cup milk or yogurt • 11/2 ounces cheese • 2 ounces cheese food • 11/2 cups ice cream or ice milk Magic Sauce Makes 1 cup sauce 2/3 cup Magic Mix 1 cup water 1. Combine Magic Mix and water in saucepan. 2. Stir over medium heat until mixture is thickened and bubbly. Note: Use Magic Sauce for all recipes calling for a white or cream sauce. For cheese sauce: Stir 1/2 cup grated cheese into 1 cup Magic Sauce. For extra flavor, add 1/2 to 1 teaspoon Worchestershire sauce and 1/4 teaspoon dry mustard. For nacho sauce: Stir 1/2 cup grated cheese into 1 cup Magic Sauce. Add 1 teaspoon chili powder and 1/2 teaspoon cumin. If desired, stir in 1 tablespoon chopped chili peppers. For egg sauce: Hard cook and chop 2 eggs and add 1 cup Magic Sauce. If desired, add 1/2 teaspoon dry mustard to sauce. For creamed chicken or tuna: Add 1/2 to 1 cup chopped chicken or 1 can drained tuna to sauce. For extra flavor, add 2 tablespoons chopped onion and celery or 1 tablespoon chopped parsley, and salt and pepper to taste. Serve over toast or noodles . Magic Sauce • Calories: 79 for 1/2 cup plain sauce. • Excellent source of calcium. Milk Cooking Facts to Remember ALWAYS USE LOW–MEDIUM TEMPERATURES WHEN COOKING WITH MILK. High temperatures cause milk to curdle. Stir milk foods often to prevent sticking. The skin that forms on cooked milk, cream soup, or pudding can be prevented by covering the pan. For easy cleanup, soak pans in cold water. Then wash in hot soapy water. Magic Soup For 2 servings For 4 servings Magic Mix 1 cup 2 cups Water 2 cups 4 cups Chopped Onion 2 tablespoons 1/4 cup Bouillon* 1/2 cube 1 cube Vegetables 1/2 to 3/4 cup 1 to 11/2 cups 1. Stir Magic Mix, water, chopped onion and bouillon, or other seasonings together in saucepan. 2. Heat and stir over medium heat until slightly thick. 3. Add vegetables and continue cooking over medium heat until hot. 4. Refrigerate leftovers. Good vegetables for soup are: • Cooked carrots, cut into small pieces or mashed (3 carrots make about 1 cup) • Corn with 1 tablespoon chopped onion (1 can cream-style corn is about 1 cup) • Spinach, cooked and drained (1 package frozen spinach is about 1 cup) • Potatoes, cooked and cut into cubes or mashed, plus 1 tablespoon chopped onion (1 to 2 medium potatoes make 1 cup cut up) • Broccoli, cooked and chopped, plus 1/2 cup grated cheese (1 package frozen, chopped broccoli is about 1 cup) *Most Americans eat too much salt and that can cause high blood pressure. Bouillon is high in salt. To make soup with less salt, use one or more of these flavorings in place of 1/2 cube bouillon: 1/2 teaspoon onion powder 1/2 teaspoon curry powder 1/2 teaspoon garlic powder 1/2 to 2 teaspoons chili powder 1/4 teaspoon pepper • Calories: 150 to 250 for 11/2 cups. • Excellent source of calcium. Seafood Chowder Makes 4 servings, 3/4 cup each 2 medium-sized potatoes, peeled and cut into cubes 2 carrots, sliced 1 stalk celery, chopped, optional 1/2 onion, chopped 3 cups water 1 teaspoon salt 1/2 pound white fish OR 1 cup chopped clams • Calories: 208 for 3/4 cup. 1 cup Magic Mix • Excellent source of protein. 1. Prepare vegetables. 2. Put vegetables, water, and salt in large pan. Bring to a boil, cover pan, and turn heat to low. 3. Prepare fish by removing skin and bones. Cut into one-inch pieces. When potatoes are getting soft, add fish to soup. 4. Stir Magic Mix into soup. 5. Cook about 10 minutes until potatoes are tender, fish flakes, and soup is slightly thick. Magic Pudding Makes 4 servings, 1/2 cup each 2 cups Magic Mix 1/3 cup sugar 2 cups water • Calories: 218 per 1/2 cup. 1 teaspoon vanilla • Good source of calcium. 1. In small pan, stir mix and sugar together. 2. Stir in water. 3. Heat and stir over medium heat until thick. It will look shiny. 4. Remove from heat. Stir in vanilla. Cover pan to prevent tough scum from forming. 5. Cool in refrigerator to thicken pudding. For chocolate pudding: Add 3 tablespoons cocoa to sugar and Magic Mix in pan. Stir well. Follow directions for vanilla pudding. Some People Can’t Drink Milk Some older children and adults get gas pains, bloating, or diarrhea after drinking milk. They do not have the necessary enzyme for digesting lactose, the sugar in milk. They are lactose intolerant. If you cannot drink fresh milk, try buttermilk, yogurt, or cheese. You may tolerate these foods or you may be able to drink milk after it has been cooked or canned. Small amounts of milk with meals may also be tolerated. Prepared by Sue Nicholson Butkus, Extension Nutrition Specialist, WSU Puyallup. College of Agriculture and Home Economics, Pullman, Washington. Issued by Washington State University Cooperative Extension and the U.S. Department of Agriculture in furtherance of the Acts of May 8 and June 30, 1914. Cooperative Extension programs and policies are consistent with federal and state laws and regulations on nondiscrimination regarding race, sex, religion, age, color, creed, national or ethnic origin; physical, mental or sensory disability; marital status, sexual orientation, and status as a Vietnam-era or disabled veteran. Evidence of noncompliance may be reported through your local Cooperative Extension office. Trade names have been used to simplify information, no endorsement is intended. Reprinted April 2002. Subject code 661. A. EM4693.
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