Main Dishes
Monday, May 30, 2005
For onions, it’s easy being green
Green onions pack a lot of flavor into a little vegetable, especially those grown in your own garden. These onions, sometimes called scallions or spring onions, are mild and add a wonderful flavor to salsa, stir-fried dishes, salads, rice, dips, and more. In cooked dishes, add green onions at the last minute to preserve their color and texture. For a special treat, put whole green onions on the grill and cook just until tender.
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Egg Drop Soup
6 cups chicken stock
3/4 teaspoon granulated sugar
3 eggs
3 tablespoons cornstarch
1/3 cup water
2 green onions
In a saucepan, add the sugar to the broth. In a separate bowl, beat the eggs until frothy. In a small cup, mix the cornstarch and water until smooth. Bring the broth to a boil over medium heat in a soup pot. Add the cornstarch mixture, and stir until slightly thickened. Remove from stove. Add egg very, very slowly, drop by drop, stirring constantly. Slice the green part of the green onions into 3-inch pieces; use to garnish the soup just before serving. Makes 6 servings. Per serving: 74 calories, 2 grams fat, 6 grams carbohydrates and trace fiber.
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Spaghetti Salad
1 pound uncooked spaghetti
1 8-ounce bottle zesty Italian dressing
1 tablespoon Italian seasoning
1 bunch green onions, chopped
1 cucumber, chopped
2 tomatoes, chopped
1 2-ounce can sliced black olives, drained
Cook pasta according to package directions until al dente. Drain and rinse with cold water. Combine cooked pasta with Italian dressing, Italian seasoning, green onions, cucumber, tomatoes and black olives. Toss to coat. For best flavor, refrigerate 8 hours or overnight. Makes 8 to 10 servings. Per serving: 291 calories, 12 grams fat, 39 grams carbohydrates and 2 grams fiber.
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Orange Broiled Salmon
4 large oranges
8 4-ounce salmon fillets
2 teaspoons red wine vinegar
1/2 cup chopped green onions
Salt and black pepper to taste
Preheat oven to broil. Slice and peel oranges; cut crosswise into 1/4-inch rounds. Season fillets with salt to taste. Place salmon fillets on broiling pan; broil fillets 4 to 6 inches from heat. Cook for 10 minutes per inch of thickness. Remove from broiler just before fillets are cooked through. Sprinkle with vinegar; arrange orange rounds on top. Sprinkle with green onions and black pepper. Broil 1 minute longer. Makes 8 servings. Per serving: 164 calories, 4 grams fat, 8 grams carbohydrates and 2 grams fiber.
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Pantry Pointers
Before using green onions, rinse them well to remove any dirt that may be between the leaves. Trim off the root end and the tips of the green part and then slice or chop. To get 1/2 cup green onions, slice or chop about 1/4 pound.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, May 23, 2005
Marinate your chicken for a Memorial Day feast
May is National Barbeque Month, so serving a grilled meal is a great way to celebrate Memorial Day. Since this also is the beginning of swimsuit season, consider serving chicken. You’ll get a main dish that is significantly lower in calories and saturated fat than red meat.
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For better flavor, start with a good quality salad dressing.
Grilled Chicken and Veggies
4 skinless, boneless chicken breast halves
1-1/4 cups Italian-style dressing, regular or fat free
1 green bell pepper
1 red bell pepper
1 zucchini
Place washed chicken breasts in large resealable bag. Add 1 cup dressing and close. Refrigerate for 8 hours or overnight. When ready to grill, drain and discard marinade from chicken. Cut up peppers into big chunks, and zucchini into big slices. Put into another resealable bag. Coat with leftover dressing; let marinate for 5 to 10 minutes. Grill chicken and veggies over medium heat. Makes 4 servings. Per serving, made with reduced-fat dressing: 362 calories, 10 grams fat, 9 grams carbohydrates and 2 grams fiber.
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Don’t let the amount of lemon juice used in this recipe concern you—the end result is a mild lemon flavor.
Lemon Grilled Chicken
1/2 cup lemon juice
1/4 cup vegetable oil
3 tablespoons chopped onion
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1 garlic clove, minced
3 to 4 pounds chicken pieces
In a large resealable plastic bag, combine lemon juice, oil, onion, salt, pepper, thyme and garlic; mix well. Remove 1/4 of mixture for basting and store in refrigerator. Add chicken pieces to the bag; seal and turn to coat. Refrigerate for 8 hours or overnight.
When ready to grill, drain and discard marinade from chicken. Grill over medium heat, covered, for 20 minutes. Baste with reserved marinade. Continue grilling until juices run clear, about 20 to 30 minutes, basting and turning several times. Makes 4 servings. Per serving, made with boneless skinless chicken breast: 633 calories, 19 grams fat, 4 grams carbohydrates and trace fiber.
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Teriyaki Grilled Chicken
4 skinless, boneless chicken breast halves
1 cup teriyaki sauce
1/4 cup lemon juice
2 teaspoons minced fresh garlic
2 teaspoons sesame oil
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Refrigerate for 8 hours or overnight. When ready to grill, drain and discard marinade from chicken. Grill over medium-high heat until juices run clear, about 6 to 8 minutes each side. Makes 4 servings. Per serving, made with reduced-fat dressing: 84 calories, 2 grams fat, 13 grams carbohydrates and trace fiber.
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Pantry Pointers
For best results when grilling chicken, check for doneness with a meat thermometer. Chicken is done when white meat registers 170 degrees and dark meat registers 180 degrees.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, May 16, 2005
Turn boring leftovers into lively burritos
When people think of burritos, they often think of the staple on Mexican menus—tortillas stuffed with shredded meat, smothered in a cheesy sauce, and paired with beans and rice. But by definition, a burrito simply is a flour tortilla wrapped around a filling. Although they typically are filled with beans or meat, burritos can contain just about any leftovers from your refrigerator.
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Roast Beef Burritos
1 tablespoon vegetable oil
1 medium onion, chopped
1 clove garlic, minced
4 medium tomatoes, chopped
2 cups cooked chopped roast beef
1 8-ounce bottle taco sauce
1 4-ounce can chopped green chilies, undrained
1/2 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes, optional
6 7-inch flour tortillas, warmed
Shredded cheddar cheese and lettuce, optional
Heat oil in a large skillet over medium heat. Sauté onion and garlic until tender, about 5 minutes. Stir in the tomatoes, roast beef, taco sauce, chilies, and cumin. Add red pepper flakes if desired. Bring to a boil. Reduce heat; simmer, uncovered, until thickened, about 25 minutes.
Spoon about 2/3 cup of the roast beef mixture down the center of each tortilla; fold sides and ends over filling and roll up. Serve with cheese and lettuce if desired. Makes 6 servings.
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You can make this recipe with freshly cooked rice instead of leftover rice. Just be sure to stir the rice well as freshly cooked rice can clump up.
Bean and Rice Burritos
1 15-ounce can black beans, rinsed and drained
1 14.5-ounce can diced tomatoes, drained
1 teaspoon garlic powder
1 teaspoon ground cumin
2 cups cooked rice
12 7-inch flour tortillas, warmed
1 cup (4 ounces) shredded cheese, such as cheddar or Velveeta
1 cup (8 ounces) sour cream
In a large skillet, combine the beans, tomatoes, garlic powder and cumin; heat through. Stir in the rice. Spoon about 1/3 cup of mixture off-center on each tortilla. Top with cheese; fold sides and ends over filling and roll up. Serve with sour cream. Makes 6 servings.
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Pantry Pointers
Tortillas are easier to roll up if they are warm. To warm tortillas in the oven, wrap them in aluminum foil and heat at 350 degrees for 10 minutes. To warm tortillas in the microwave, place them between paper towels and heat on high power for 30 seconds.
Good choices for burrito fillings include ground beef, ground turkey, chicken, and chili. Burritos made with vegetables are healthy as well as delicious.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, May 09, 2005
Try a new twist on an old favorite
Grilled cheese sandwiches and hot tomato soup will always be a lunchtime favorite of many. Although grilled American cheese sandwiches paired with plain tomato soup from a can will always be satisfying and comforting, this combination can be made into a heartier meal with the addition of some simple ingredients.
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Creamy Tomato Soup
1 small onion, chopped
1 teaspoon butter or margarine
1 14.5-ounce can diced tomatoes, undrained
1 10.75-ounce can condensed tomato soup, undiluted
3/4 cups milk
1/2 teaspoon granulated sugar
1/2 teaspoon dried basil
1/4 teaspoon paprika
1/8 teaspoon garlic powder
1/2 8-ounce package cream cheese, regular or reduced fat, cubed
In a nonstick saucepan over medium heat, sauté onion in butter until tender, about 3 to 5 minutes. Stir in tomatoes, tomato soup, milk, sugar, basil, paprika and garlic powder. Bring to a boil. Reduce heat; cover and simmer for 10 minutes. Stir in cream cheese until melted. Makes 4 servings.
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To reduce the fat in this sandwich, substitute turkey bacon and reduced-fat American cheese. Also, spray bread with butter-flavored cooking spray instead of using butter or margarine.
Tomato Bacon Grilled Cheese
8 slices bacon
1/4 cup butter or margarine, softened
8 slices white bread
8 slices American cheese
8 slices tomato
Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, and set aside. Heat a large nonstick skillet over medium heat. Divide butter evenly onto one side of each slice of bread. Lay 4 slices of bread, butter side down, in the skillet. Top with a slice of cheese, 2 slices tomato, 2 slices bacon, and another slice of cheese. Cover with a slice of bread, butter side out. Cook sandwiches until golden on both sides. Makes 4 servings.
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Pantry Pointers
Grated cheese melts more evenly than sliced cheese. Use 1/4 to 1/2 cup per sandwich.
Buttering the bread instead of melting butter in the pan allows sandwiches to become flavorful and crisp. Instead of spreading the bread with a knife, try melting it and putting it on the bread with a pastry brush.
For a change from butter, try spreading mayonnaise or salad dressing (such as Miracle Whip) on bread. Grill as you would with buttered bread.
When time is short, toast two slices of bread in the toaster. After toasting, put a slice or two of cheese in the middle and microwave on medium power until melted, about 10 to 20 seconds.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, April 18, 2005
Celebrate Earth Day with a veggie burger cookout
This April 22 marks the 35th anniversary of Earth Day, now celebrated by millions of people worldwide. There are many ways to celebrate Earth Day, from participating in community events that raise awareness about our planet and our future to joining with neighbors to clean up the community. Some people go out and appreciate the land around them, while others enjoy the fresh organic foods that become available this time of year.
Since Earth Day comes at a time of year when the grill is beckoning, serve up some spring veggies on the side, with a main course of vegetarian burgers grilled and topped with something fun.
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California Burgers
4 meatless burgers
4 hamburger buns, toasted
4 lettuce leaves
1 medium green pepper, sliced
1 small cucumber, peeled and sliced
12 slices onion
12 slices peeled avocado
1/4 cup Ranch salad dressing, optional
Grill burgers according to package directions. Place burger on toasted bun; top each with a lettuce leaf, Divide green pepper, cucumber, onion and avocado evenly between burgers. Drizzle with Ranch salad dressing if desired. Makes 4 servings. Recipe adapted from BOCA at http://www.bocaburger.com.
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Meatless Patty Melt
8 onion slices
8 medium mushrooms, sliced
16 slices marbled rye bread, toasted on 1 side
2 tablespoons butter or margarine
4 meatless burgers
8 slices Swiss cheese
In a medium nonstick pan over medium heat, sauté onions and mushrooms until golden; set aside. Grill burgers according to package directions. Spread butter on toasted side of each slice of bread. Place grilled burger on one half, then onions and mushrooms and top with cheese. Top with remaining bread, placing the toasted side on the cheese. Pan griddle until the cheese is melted and the sandwich is hot throughout. Makes 4 servings. Adapted from Gardenburger at http://www.gardenburger.com.
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Grilled Caesar Burger
4 meatless burgers
2 cups shredded romaine lettuce
1/4 cup Caesar salad dressing
8 slices French or Italian bread
8 slices tomato
Grill burgers according to package directions. Meanwhile, toss lettuce with dressing until evenly coated. Divide evenly between bread slices. Top each with 1 burger, 2 of the tomato slices, and remaining bread slices. Makes 4 servings. Recipe adapted from BOCA at http://www.bocaburger.com.
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Pantry Pointers
To easily add flavor to a vegetarian burger, spread a little olive oil on both sides before grilling. This also will help prevent sticking and help the burgers brown.
Vegetables such as peppers, onions, mushrooms, corn on the cob and summer squash cook well on the grill.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, April 11, 2005
These chicken sandwiches can take the heat
Grilled chicken sandwiches are popular items on restaurant menus, but they also are easy to make at home. For a hearty and healthy meal, pair hot chicken sandwiches with salad, a bowl of soup or a vegetable.
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Chicken and Green Chili Sandwiches
4 boneless skinless chicken breast halves
2/3 cup soy sauce
1/4 cup cider vinegar
2 tablespoons granulated sugar
2 teaspoons vegetable oil
1 4-ounce can whole green chilies, drained and sliced lengthwise
4 slices Monterey Jack cheese
4 sandwich rolls
Pound chicken to flatten; place in a large resealable plastic bag, In a bowl, combine the soy sauce, vinegar, sugar and oil; mix well. Set aside 1/4 cup for basting. Pour the remaining marinade into bag with chicken; seal bag and turn to coat. Allow to marinate in refrigerator for 30 minutes.
Drain and discard marinade. Cook chicken in a nonstick skillet over medium heat for 5 minutes. Turn and baste with reserved marinade; cook until juices run clear, about 5 to 8 minutes. Top each piece of chicken with a green chili and cheese slice; cover and cook until cheese is melted, about 2 minutes. Serve on rolls. Makes 4 servings.
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Oniony Chicken Sandwiches
1 teaspoon olive oil
2 cups thinly sliced onion
1/4 cup honey
1/4 cup cider vinegar
4 boneless skinless chicken breast halves
2 tablespoons Dijon mustard
1 tablespoon honey
1/2 teaspoon paprika
1/8 teaspoon salt
8 slices bread, toasted
Heat oil in a large nonstick skillet over medium-high heat. Add onion; cook for 1 minute. Cover, reduce heat to medium, and cook until soft, about 5 minutes. Stir in 1/4 cup honey and vinegar. Cook, uncovered, 10 minutes, stirring occasionally. Remove from heat.
Pound chicken to flatten. Combine mustard, 1 tablespoon honey, paprika, and salt in a small bowl. Brush half of mustard mixture over chicken. Heat a large skillet coated with cooking spray over medium-high heat. Place the chicken, coated side down, in pan; cook for 5 minutes. Brush chicken with the remaining mustard mixture. Turn chicken over; cook until juices run clear, about 5 to 8 minutes. Place 1 chicken breast on each toast slice, and top each with 2 tablespoons onion mixture and another toast slice. Makes 4 servings.
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Pantry Pointers
To flatten chicken, push meat outward with the flat side of a meat pounder to flatten it. Place chicken between layers of plastic wrap to save on cleanup time.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, March 14, 2005
Bring new flavor to the same old pork chops
Pork is an excellent choice for dinner because many cuts cook quickly and are lean and nutritious. A three-ounce serving of pork contains a variety of vitamins and minerals, including thiamin, vitamins B6 and B12, niacin and iron. But remember that pork chops are leaner today than they were just a few decades ago, so be careful not to overcook them.
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Glazed Pork Chops
4 bone-in pork loin chops (about 3/4-inch thick)
1/3 cup plus 1 tablespoon cider vinegar, divided
3 tablespoons soy sauce
3 cloves garlic, minced
1-1/2 teaspoons cornstarch
In a nonstick skillet over medium heat, brown pork chops on both sides. In a bowl, combine 1/3 cup vinegar, soy sauce and garlic; pour over the chops. Cover and simmer until meat juices run clear, about 8 to 10 minutes.
In a bowl, combine the cornstarch and remaining vinegar and mix until smooth; stir into the skillet. Bring to a boil; cook and stir until thickened, about 1 minute. Makes 4 servings. Per serving: 143 calories, 5 grams fat, 3 grams carbohydrates, and trace fiber.
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Dijon Pork Chops
3 tablespoons Dijon mustard
6 boneless pork loin chops (about 3/4-inch thick)
1/3 cup seasoned bread crumbs
1/8 teaspoon ground black pepper
Preheat oven to 375 degrees; lightly grease a shallow 2-quart baking dish. Spread mustard on both sides of pork chops. Place in baking dish. Combine bread crumbs and pepper; press onto top and sides of chops. Bake uncovered until meat juices run clear and topping is lightly browned, about 20 to 25 minutes. Makes 6 servings. Per serving: 161 calories, 5 grams fat, 5 grams carbohydrates, and trace fiber.
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Pantry Pointers
When selecting pork chops, look for ones that have a good reddish pink color. When you touch them, they should have a firm texture. Avoid pork chops that are pale or feel soft to the touch.
Store leftover cooked pork in the refrigerator for up to five days or in the freezer for up to one month. For longer storage of uncooked pork, wrap meat well or place in a plastic freezer bag and store in the freezer for up to ten months. Thaw frozen pork chops in the refrigerator for eight to ten hours or overnight.
Using a meat thermometer is the only way to know for sure your meat is safe to eat. Pork chops should register 160 degrees on a meat thermometer. Since some cooked pork may have pink or reddish areas even though it is thoroughly cooked, using a meat thermometer also helps prevent overcooking.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, February 28, 2005
Get a taste of the Southwest with frozen corn
A well-stocked pantry goes beyond canned and dry goods. When purchasing staples, don’t forget your freezer because frozen vegetables are tasty and easy to prepare as well as nutritious.
Frozen corn is versatile, and an excellent source of vitamin C, thiamin and folate. Frozen corn also has a lot of potential ingredient in a soup or main dish. For variety, spice up frozen corn in a Southwestern recipe.
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Southwestern Corn and Chicken Soup
1 tablespoon canola oil
1 small onion, finely chopped
3 tablespoons all-purpose flour
1 teaspoon chili powder
1-1/2 teaspoons ground cumin
1 14.5-ounce can chicken broth or stock
1 14- to 16-ounce can diced tomatoes, undrained
1 10-ounce package frozen corn kernels, thawed
1 12-ounce can evaporated skim milk
1 10-ounce can chunk white chicken, undrained and flaked
Chopped cilantro for garnish, optional
Heat oil in a medium-size saucepan over medium-low heat. Add onion and cook, stirring frequently, until translucent. Add flour, chili powder and cumin and cook, stirring, for 3 minutes.
Meanwhile, heat chicken stock in a small saucepan or microwave oven to a boil; pour the boiling stock into the onion mixture and whisk until smooth. Add tomatoes and corn and mix well. Slowly stir in milk and heat to desired temperature. Do not allow to boil. Add chicken and mix well. Garnish with cilantro if desired. Makes 6 servings.
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Southwestern Pasta
1 tablespoon vegetable oil
1 onion, chopped
1/2 green bell pepper, diced
2 cloves garlic, chopped
2 tablespoons chili powder
1 teaspoon ground cumin
1 28-ounce can diced tomatoes with juice
1 15-ounce can chickpeas
1 10-ounce package frozen corn kernels, thawed
1 12-ounce package uncooked elbow macaroni
1/2 cup shredded Monterey Jack cheese
Heat oil in a large, deep skillet. Sauté onion, green pepper, garlic, chili powder and cumin. Stir in tomatoes, chickpeas and corn. Reduce heat to low and simmer 15 to 20 minutes, or until thickened and heated through.
Meanwhile, bring a large pot of lightly salted water to a boil. Add macaroni and cook according to package directions or until al dente; drain. Combine pasta and sauce. Sprinkle each serving with Monterey Jack cheese. Makes 6 servings.
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Pantry Pointers
One 10-ounce package of frozen corn yields about 1-3/4 cups.
To easily thaw frozen corn, microwave for about half the microwave cooking time listed on the package.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, February 21, 2005
Turn English muffins into a quick evening meal
English muffins make terrific mini-pizzas when time is short, but that’s not the only dinner they’ll make. Try using English muffins in place of sandwich rolls and hamburger buns, or use them to make a hot sandwich that’s filling enough for dinner.
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Cheesy Tuna Melts
1 6-ounce can tuna, drained
1/3 cup chopped celery
2 tablespoons mayonnaise
4 English muffins, split
8 slices ripe tomato
8 slices Cheddar or American cheese
Toast English muffins. Preheat oven to broil. In a bowl, mix together tuna, celery, and mayonnaise. Spread tuna mixture onto the toasted muffin halves and place them on a baking sheet. Top each half with a slice of tomato and a slice of cheese. Broil until cheese is melted, about 3 to 5 minutes. Makes 4 servings.
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Microwave Huevos Rancheros Sandwich
1/2 cup drained canned black beans
4 English muffins, split
1/2 cup shredded cheddar cheese, divided
2 teaspoons butter or margarine, divided
4 eggs
1/4 cup prepared medium salsa, divided
4 lettuce leaves, optional
Place the beans in small bowl and mash with fork. Spread beans on bottom half of each English muffin with spoon. Sprinkle 2 teaspoons cheese on top of bean layer. Cover and set aside. Lightly coat 4 microwave-safe custard cups with nonstick cooking spray. Break one egg into each cup and pierce yolks with a toothpick. Cover with plastic wrap and microwave on medium (50%) power, 4 to 5 minutes, rotating cups half way through. Let stand covered to complete cooking. Carefully remove eggs from custard cups. Place egg on top of the bean/cheese layers; top with additional 2 teaspoons cheese, then salsa and remaining cheese. Place top half of English muffin on sandwich. Microwave on high power 15 to 30 seconds to melt cheese and heat sandwich. Add lettuce if desired. Serve immediately. Makes 4 servings. Adapted from Bays English Muffins at http://www.bays.com.
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Pantry Pointers
To make English muffin recipes healthier, start with whole-grain muffins.
If you have extra English muffins, split them in half and then store in the freezer. For breakfast, you can remove the number of halves needed and put them directly into the toaster or toaster oven without thawing first.
While slicing English muffins with a knife is easy, it isn’t the best way to prepare them. By splitting them with a fork, they will have a crunchy texture and lots of nooks and crannies for holding butter and jam.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, January 24, 2005
Create inexpensive meals to trim your food budget
The holidays may be over, but for some the holiday-related bills have just started to arrive. When the balance due is a little higher than expected, it may be time to make a few budget alterations. With recipes that create meals for well under a dollar a serving, it’s easy to reduce the grocery budget without depriving your family of a good meal.
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This recipe works for dinner as well as breakfast.
Drop Biscuits and Gravy
Biscuits:
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/8 teaspoon salt
1/2 cup milk
1 teaspoon butter or margarine, melted
Gravy:
1/2 pound bulk pork sausage
1 tablespoons butter or margarine
3 tablespoons all-purpose flour
1-3/4 cups milk
1/8 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 450 degrees; lightly grease a baking sheet. In a bowl, combine flour, baking powder and salt. In a separate bowl, combine milk and butter; stir into dry ingredients until just blended. Drop by rounded tablespoonfuls onto prepared baking sheet. Bake until golden brown, about 10 to 12 minutes. Meanwhile, in a saucepan over medium heat, cook the sausage until no longer pink. Stir in butter until melted. Sprinkle with flour. Gradually stir in milk, salt and pepper. Bring to a boil; cook and stir for 2 minutes. Serve over biscuits. Makes 4 servings.
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Tomato Spinach Spirals
1 8-ounce package spiral pasta
1 10-ounce package frozen creamed spinach
1 15-ounce can diced tomatoes, undrained
6 tablespoons grated Parmesan cheese, divided
1/4 teaspoon salt
Cook pasta according to package directions. Meanwhile, prepare spinach according to package directions. Drain pasta; place in serving bowl. Add the spinach, tomatoes, 4 tablespoons of cheese and salt; toss. Sprinkle with remaining cheese. Makes 6 servings. Per serving: 241 calories, 7 grams fat, 35 grams carbohydrates and 3 grams fiber.
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Pantry Pointers
A slow cooker is an excellent tool for turning tough—and inexpensive—cuts of meat into tender meals.
Some markets mark down the price of their meat a day or two before the expiration date. This meat is a good deal if you cook it or freeze it immediately.
Buying cookbooks at garage sales, thrift stores and clearance sales is a great way to get more recipes without spending a lot of money.
Sit down once a week with the supermarket flyers and plan out your meals for the week. This allows you to take advantage of coupons and sales. Don’t forget lunch items as brown bagging is a lot cheaper than eating out.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, January 10, 2005
Baked or stir-fried, chow mein is a flavorful meal
You don’t need to make a trip to a Chinese restaurant in order to have chow mein for dinner. Although these recipes are far from authentic, they are created with ingredients that are easy to find and offer flavors to please most palates.
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To reduce the fat of the meat, drain and rinse under cold water before combining with remaining ingredients.
Baked Chow Mein
8 ounces ground beef
3 cups cooked white rice
1 medium onion, chopped
2 ribs celery, finely chopped
1 4-ounce can sliced mushrooms, drained
1 16-ounce can mixed Chinese vegetables, undrained
1 10.75-ounce can low-fat condensed cream of mushroom soup, undiluted
Preheat oven to 350 degrees; coat a casserole dish with nonstick cooking spray. In a nonstick skillet over medium-high heat, brown ground beef until no longer pink, about 5 to 10 minutes. Drain. In a large bowl, combine beef, rice, onion, celery, mushrooms, Chinese vegetables and soup; mix well. Turn mixture into prepared casserole dish; bake until hot, about 30 minutes. Serve with soy sauce and noodles if desired. Makes 6 servings. Per serving, made with lean ground beef: 285 calories, 4 grams fat, 35 grams carbohydrates and 3 grams fiber.
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Pork Chow Mein
1 pound boneless pork loin
2 cloves garlic, minced
4 tablespoons soy sauce, divided
1 cup chicken broth
2 tablespoons cornstarch
1/2 teaspoon ground ginger
1 tablespoon vegetable oil
1 cup thinly sliced carrots
1 cup thinly sliced celery
1 cup chopped onions
1 cup coarsely chopped cabbage
1 cup coarsely chopped fresh spinach
Hot cooked rice or noodles, optional
Cut pork into thin strips; place in a bowl. Add garlic and 2 tablespoons soy sauce. Cover and refrigerate 2 to 4 hours. Meanwhile, combine broth, cornstarch, ginger and remaining soy sauce; mix well and set aside. Heat oil in a large skillet or wok on high; stir-fry pork until no longer pink. Remove and keep warm. Add carrots and celery; stir-fry until crisp-tender, about 3 minutes. Add onion, cabbage and spinach; stir-fry an additional 3 minutes. Stir broth mixture and add to skillet along with pork. Cook and stir until broth thickens, about 3 to 5 minutes. Serve over rice or noodles if desired. Makes 6 servings. Per serving, without rice: 136 calories, 5 grams fat, 10 grams carbohydrates and 2 grams fiber.
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Pantry Pointers
Chow mein usually is served over noodles. Substitutes cooked spaghetti or vermicelli for the crisp, fried noodles to cut back on fat.
Light soy sauce has a more delicate flavor than dark soy sauce, which usually is used for cooking. Store soy sauce at room temperature or in the refrigerator for up to a year.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com
Monday, November 22, 2004
Save stuffing mix for the day after Thanksgiving
Stuffing is a popular item on the Thanksgiving table, which means sometimes there isn’t enough of it left to go with all the leftover turkey. Keep a box of stuffing mix handy for the day after, and you’ll be able to make one of the following recipes. Use these recipes anytime you want a taste of Thanksgiving, just substitute thick slices of deli turkey for the cooked, chopped turkey.
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Leftover Turkey Casserole
1 6-ounce package dry bread stuffing mix
1 16-ounce container sour cream
1 10.75-ounce can condensed cream of mushroom soup, undiluted
1 10.75-ounce can condensed cream of celery soup, undiluted
1 1-ounce package dry onion soup mix
2 14.5-ounce cans French-style green beans, drained
2 cups chopped cooked turkey
Preheat oven to 350 degrees. Prepare stuffing according to package directions. In a medium bowl, mix the sour cream, cream of mushroom soup, cream of celery soup and dry onion soup mix.
Lightly coat a 9x13-inch dish with nonstick cooking spray. Spread the green beans over the bottom of the dish. Top with a layer of turkey. Pour the soup mixture over the turkey. Top with stuffing. Bake until browned and bubbly, about 30 minutes. Makes 12 servings.
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Five-Ingredient Thanksgiving Meal
1 6-ounce package stuffing mix
2-1/2 cups chopped cooked turkey
1 10-ounce package frozen cut green beans, thawed
1 12-ounce jar turkey gravy
1/4 teaspoon ground pepper
Preheat oven to 350 degrees. Prepare stuffing mix according to package directions. Lightly coat an 11x7-inch baking dish with nonstick cooking spray. Spread the stuffing over the bottom of the dish. Top with turkey, beans, gravy and pepper. Cover and bake until heated through, about 30 minutes. Makes 6 servings.
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Turkey and Cornbread Salad
1 6-ounce package cornbread stuffing mix
2 cups chopped cooked turkey
1 8-ounce can whole kernel corn, drained
1/2 cup chopped green pepper
1/2 cup finely chopped onion
1 2-ounce jar chopped pimiento, drained
1 cup prepared buttermilk salad dressing
Reserve 1/4 cup stuffing mix for garnish. In large bowl combine remaining stuffing mix, turkey, corn, green pepper, onion, pimiento and dressing. Mix thoroughly; cover and refrigerate 4 hours or overnight. To serve, top salad with reserved stuffing mix. Makes 8 servings. Adapted from The National Turkey Federation.
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Pantry Pointers
After Thanksgiving dinner, refrigerate leftovers within 2 hours. Leftovers will keep in the refrigerator up to 4 days. Leftover turkey will keep in the freezer up to 4 months.
The Practical Pantry ©2004 Tammy P. Olson
http://www.practicalpantry.com
Monday, November 01, 2004
Turn lean venison into a healthy meal
This fall’s deer population is looking good for hunters. Whether you get your own deer or have friends willing to share theirs, venison just might be featured on your dinner table sometime soon. Venison is lower in fat, calories and cholesterol than many cuts of beef, and is a tasty ingredient in a healthy meal.
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This recipe makes a hearty stew. If you prefer a thinner soup, use less pasta.
Venison Italian Stew
1 tablespoon canola oil
1 pound ground venison
1 medium onion, chopped
2 cloves garlic, minced
1 14.5-ounce can stewed tomatoes
2 8-ounce cans tomato sauce
3 cups water
2 teaspoons dried basil
2 teaspoons dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 15-ounce can pinto beans, rinsed and drained
1 15-ounce can green beans, rinsed and drained
1 medium carrot, chopped
1 medium zucchini, chopped
8 ounces uncooked spiral pasta
In a large pot, heat oil over medium heat. Add venison, onion, and garlic and cook until meat is no longer pink. Add tomatoes, tomato sauce, water, basil, oregano, salt and pepper. Bring to a boil; reduce heat and simmer for 30 minutes. Stir in pinto beans, green beans, carrots and zucchini; simmer for 90 minutes. Add pasta and cook until tender. Makes 8 servings.
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Venison Stroganoff
1 pound venison, cut into cubes
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 small onion, chopped
2 10.75-ounce cans condensed cream of mushroom soup, undiluted
1 16-ounce package uncooked egg noodles
1 8-ounce container sour cream
Season venison with pepper and garlic powder. Sauté onion in a large nonstick skillet coated with nonstick cooking spray until soft, about 3 to 5 minutes. Add venison and cook until meat is no longer pink. Add soup; reduce heat to low and simmer for 20 minutes. While venison mixture simmers, cook egg noodles according to package directions. Just before serving, stir sour cream into meat mixture and heat through without bring to a boil. Serve over noodles. Makes 4 servings.
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Pantry Pointers
To avoid the gamey flavor of venison, marinate the meat before cooking. For best results, use a marinade that contains a high-acid liquid like lemon juice, tomato juice, vinegar or wine.
Venison tends to be a deeper red color than beef and sometimes this makes venison look underdone even when it is thoroughly cooked. For best results, use a meat thermometer and cook until venison reaches 160 degrees.
The Practical Pantry ©2004 Tammy P. Olson
http://www.practicalpantry.com
Monday, October 18, 2004
Melt some Swiss cheese to make a hearty sandwich
Sometimes a sandwich just isn’t a sandwich without a slice or two of cheese in it, especially a sandwich served hot. Although cheddar and American cheeses often come to mind first, don’t forget about Swiss cheese. Swiss cheese melts well and adds flavor to almost any hot and hearty sandwich. Just remember to melt Swiss cheese over low or medium heat as high heat can cause the cheese to become rubbery.
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Reuben Sandwiches
2 tablespoons butter or margarine
8 slices rye bread
8 slices deli corned beef
4 slices Swiss cheese
1 cup sauerkraut, drained
1/2 cup Thousand Island dressing, regular or reduced fat
Spread butter lightly on one side of each bread slice. Spread dressing on non-buttered sides. On 4 bread slices, layer 1 slice cheese, 1/4 cup sauerkraut and 2 slices corned beef. Top with remaining bread slices, buttered sides out. Grill sandwiches in a large nonstick skillet over medium heat until both sides are golden brown, about 5 to 10 minutes per side. Serve hot. Makes 4 servings.
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If you don’t have horseradish mustard, substitute your favorite deli-style mustard.
Hot Ham and Cheese Sandwiches
2 tablespoons butter or margarine, softened
1 tablespoon prepared horseradish mustard
1 tablespoon chopped onion
1/2 teaspoon poppy seeds
1/2 teaspoon dried dill
4 slices Swiss cheese
8 slices deli cooked ham
4 sandwich buns
Preheat oven to 250 degrees. In a small bowl, combine butter, mustard, onions, poppy seeds and dill. Spread mixture on insides of buns. Place a slice of cheese and a slice of ham inside each bun. Wrap buns in aluminum foil and place on baking sheet. Bake until cheese melts, about 15 to 20 minutes. Makes 4 servings.
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Pantry Pointers
Swiss cheese is an excellent choice for grilled cheese sandwiches. Add sliced ham, thinly sliced tomatoes, thinly sliced onion or cooked bacon before grilling to make the sandwich more filling.
If stored tightly wrapped in the refrigerator, blocks of Swiss cheese will keep up to two months and sliced Swiss cheese up to one month. Freezing Swiss cheese may cause it to become crumbly, but it will keep frozen up to six months.
Gruyére, Emmentaler and American Swiss cheese may be substituted for Swiss cheese in most recipes. American Swiss cheese is not aged as long as other varieties and has a more mild flavor.
The Practical Pantry ©2004 Tammy P. Olson
Monday, October 11, 2004
Use inexpensive eggs at any meal
At a cost of well under a dollar a pound, eggs are an economical choice for more than just Sunday breakfast. And since eggs are high in protein and always available, let them make an appearance at lunch or dinner in one of the following tasty recipes, adapted from the American Egg Board at http://www.aeb.org.
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Honey Mustard Scramble
1 teaspoon butter or margarine
1/2 cup shredded carrots
1/3 cup chopped onions
1/2 cup chopped green pepper
4 eggs
1 tablespoon milk
1 tablespoon honey mustard
1/8 teaspoon salt
1/8 teaspoon pepper
2 pita breads, halved
Additional honey mustard
Lettuce leaves
In a skillet, melt butter over medium heat. Add carrots, onions, and peppers. Cook over medium heat, stirring occasionally, until vegetables are tender. In medium bowl, beat together eggs, milk, mustard, salt, and pepper until blended. Pour over vegetables and continue cooking. Move eggs around with a spatula until eggs are thickened and cooked through. To serve, spread each pita half with mustard, line with lettuce leaves, and spoon in about 1/2 cup of egg mixture. Makes 2 to 4 servings.
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If you don’t have a skillet with an ovenproof handle, remember to be very careful removing the skillet from the oven.
Fajita Frittata
1 tablespoon butter or margarine
1/2 cup thinly sliced green pepper
1/2 cup thinly sliced onion
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 cup chopped tomato
4 eggs
1/4 cup water
1 medium tomato, sliced
2 tablespoons shredded low-moisture part skim mozzarella cheese
Salsa, optional
Sour cream, optional
In a 10-inch omelet pan or skillet, melt butter over medium heat. Add pepper, onion, chili powder and cumin. Cook, stirring occasionally, until pepper is soft and onion is translucent, about 3 to 4 minutes. Add chopped tomato; cook 1 minute. Remove from heat; set aside. In medium bowl, beat together eggs and water until blended. Pour over vegetables. Cook until eggs are almost set, about 6 to 8 minutes. Top with tomato slices; sprinkle with cheese. Broil about 6 inches from heat until cheese is melted and eggs are completely set, about 1 to 2 minutes. Cut into wedges. Top with salsa and sour cream, if desired. Makes 2 to 4 servings.
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Pantry Pointers
To preserve uncooked egg whites, freeze them in ice cube tray compartments. Once frozen, pop them out of the tray and store in freezer bags for up to six months.
The Practical Pantry ©2004 Tammy P. Olson