Monday, September 25, 2006
Fruit complements pork chops
Pork is leaner today than it was a decade ago, which is good news for people eating healthier diets. The downside, however, is that today’s pork can be dry, especially when overcooked. To help keep pork moist and flavorful, add fruit during the cooking process.
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Slow Cooker Lemon Pork Chops
4 bone-in pork chops (3/4 inch thick)
1/4 teaspoon salt
1/4 teaspoon pepper
1 medium onion, cut into 1/4-inch slices
1 medium lemon, cut into 1/4-inch slices
1/4 cup packed brown sugar
1/4 cup ketchup
Place the pork chops in a slow cooker; sprinkle with salt and pepper. Top with onion and lemon. Sprinkle with brown sugar; drizzle with ketchup. Cover and cook on low until meat juices run clear, about 6 hours. Makes 4 servings.
Pork is leaner today than it was a decade ago, which is good news for people eating healthier diets. The downside, however, is that today’s pork can be dry, especially when overcooked. To help keep pork moist and flavorful, add fruit during the cooking process.
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Slow Cooker Lemon Pork Chops
4 bone-in pork chops (3/4 inch thick)
1/4 teaspoon salt
1/4 teaspoon pepper
1 medium onion, cut into 1/4-inch slices
1 medium lemon, cut into 1/4-inch slices
1/4 cup packed brown sugar
1/4 cup ketchup
Place the pork chops in a slow cooker; sprinkle with salt and pepper. Top with onion and lemon. Sprinkle with brown sugar; drizzle with ketchup. Cover and cook on low until meat juices run clear, about 6 hours. Makes 4 servings.
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Pork Chops with Onions and Apples
2 teaspoons coarsely ground pepper
1/4 teaspoon salt
1/2 teaspoon garlic powder
4 bone-in center-cut pork chops (1 inch thick)
2 medium onions, thinly sliced
2 medium tart apples, peeled and chopped
2 tablespoons butter or margarine
2 tablespoons brown sugar
In a small bowl, combine the pepper, salt and garlic powder. Rub over pork chops. Grill chops, covered, over medium heat until juices run clear, about 7 to 9 minutes. For best results, cook until a meat thermometer reads 160 degrees.
Meanwhile, in a skillet, sauté onions and apples in butter until tender. Add brown sugar; cook until thickened and bubbly. Serve with the pork chops. Makes 4 servings.
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Cranberry Pork Chops
6 pork chops
2 cups fresh or frozen cranberries
3/4 cup granulated sugar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Water as needed
In a skillet, brown chops slowly in oil; drain. Add cranberries, sugar, salt and pepper to chops with 1/2 cup water to start. Bring to boil; reduce heat. Simmer, covered, for about 45 minutes or until tender but not dry. Add water if necessary to keep chops from drying out. Makes 6 servings.
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Pantry Pointers
When cooking pork chops, remember that boneless chops cook faster than those with the bone still in.
If you plan to keep uncooked pork longer than a couple of days, store it in the freezer. When wrapped properly, pork chops will keep in the freezer for 4 to 6 months.
Before juicing a lemon or lime, heat it in the microwave oven for 10 to 20 seconds. This helps the fruit put out more juice.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com
Monday, September 18, 2006
Save time with canned artichokes
Fresh artichokes are tasty and available all year long in many grocery stores. Although they are well worth the work it takes to prepare them, the work can be daunting for weeknight meals. Canned artichokes allow you to serve them any night of the week with much less effort.
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Artichoke-Tomato Pizza
1 refrigerated pizza crust in tube can
4 ounces mozzarella cheese, shredded
2 tablespoons grated Parmesan cheese
3 medium roma tomatoes, chopped
1/2 14-ounce can water-packed artichoke hearts, rinsed, drained and chopped
1/2 cup thinly sliced red onion
1 teaspoon balsamic vinegar
1 medium garlic clove, minced
1/2 teaspoon Italian seasoning
Preheat the oven using the pizza crust package directions. Line a baking sheet with aluminum foil. Lightly spray the foil with nonstick cooking spray. Spread the pizza crust on the foil. Bake for 7 minutes. Sprinkle the mozzarella and Parmesan over the crust.
In a medium bowl, stir together the artichoke hearts, onion, vinegar, garlic, and Italian seasoning. Arrange the mixture on the cheese. Bake until the cheese is bubbly, about 8 to 10 minutes. Makes 6 servings.
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Chicken Artichoke Skillet
4 4-ounce boneless skinless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons olive oil
2/3 cup reduced-sodium chicken broth
1 14-ounce can water-packed artichoke hearts, rinsed, drained and chopped
1/4 cup halved stuffed green olives
1/4 cup halved pitted Greek olives
2 teaspoons dried oregano
1 tablespoon lemon juice
Sprinkle chicken with salt and pepper. In a large nonstick skillet, cook chicken in oil over medium-high heat for 3 minutes on each side. Combine the broth, artichoke hearts, olives, oregano and lemon juice; add to skillet. Bring to a boil. Reduce heat; cover and simmer until chicken juices run clear, about 4 to 6 minutes. Makes 4 servings.
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For best results, do not used reduced-fat or fat-free mayonnaise in this recipe.
Artichoke Chicken
1 14-ounce can water-packed artichoke hearts, rinsed, drained and chopped
3/4 cup grated Parmesan cheese
3/4 cup mayonnaise
Dash garlic powder
4 4-ounce boneless skinless chicken breast halves
Preheat oven to 375 degrees. In a bowl, combine the artichokes, cheese, mayonnaise and garlic powder. Place chicken in a greased 11x7-inch baking dish. Spread with artichoke mixture. Bake until chicken juices run clear, about 30 to 35 minutes. Makes 4 servings.
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Pantry Pointers
Canned artichokes typically are packed in a brine. Rinsing and draining them before using them reduces the sodium content.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com
Friday, September 15, 2006
Issue #10 -- September 2006
The Practical Pantry Newsletter
Issue #10—September 2006
Visit our website at http://www.practicalpantry.com every week for new columns, recipes, tips, and more!
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In this issue:
-- News from the Kitchen
-- Reader Questions
-- Snack Attack
-- One-Dish Wonder
-- Nibbles
-- Direct from the Pantry
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-- News from the Kitchen --
Tomatoes are the only things left in the garden now. I made a big batch of fresh salsa earlier today. Fortunately, the local farmers market is open until November, so my fresh vegetable supply will continue for several weeks.
As always, your input is important to us and will help us improve the newsletter. Email any comments or suggestions to:
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-- Reader Questions --
Q: When using aluminum foil in the oven which side should face the food, shiny or dull?
A: Technically, it doesn’t matter. The foil isn’t designed to have one side shiny and one dull for a purpose, that’s just how it comes out of the production process.
However, I like to think that the shiny side is more reflective. So when I want to keep heat away—like a piecrust I have covered to avoid burning it—I put the shiny side out. If I am trying to keep heat in—like a steak I am allowing to rest before cutting—I put the shiny side in.
Q: What is the difference between light and brown sugar?
A: Light brown sugar has less molasses flavor and is more delicate. Dark brown sugar tastes more “old-fashioned” and has a stronger molasses flavor. Light or dark brown sugar can be used interchangeably in recipes--it’s a matter of personal taste. If you have a recipe that calls for light brown sugar and you’re not sure about using dark brown instead, use half dark brown sugar and half granulated sugar.
If you have a question about a cooking technique or ingredient, or if you are looking for a recipe or food advice, write to The Practical Pantry at:
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-- Snack Attack --
Sometimes the stretch between meals is so long that we end up overeating at mealtime. To curb that appetite, try having a healthy snack between lunch and dinner.
SATISFYING SNACKS FOR ALL OCCASIONS
(NAPSI)-When you’re at work and looking for a mid-morning boost, or at the grocery store looking for a pre-dinner nosh, you can easily find a smart, satisfying snack: look for almonds. With toasty flavor, crunch and essential nutrients, they’re a nutritious alternative to potato chips or pretzels.
According to Keith Ayoob, Ed.D., R.D., F.A.D.A., author of “The Uncle Sam Diet: The Four Week Eating Plan for a Thinner, Healthier America,” the ideal snack is high in protein, fiber and heart-healthy monounsaturated fat, which together help you feel fuller longer. Almonds are packed with all of the ingredients necessary to help you stay satisfied in between meals. In fact, researchers have discovered that people who snack on almonds consume fewer calories at later meals-the almonds help you feel full.
The delicate, toasty flavor of almonds goes well with a variety of ingredients for a satisfying snack. When choosing a snack, “give a nod to health, but temper it with fun and enjoyment,” Dr. Ayoob says.
While not all tasty foods are good for you, almonds contain the antioxidant vitamin E, protein, fiber, magnesium, potassium, calcium, phosphorus and iron, all in 160 calories per serving. Plus, research shows that as part of a balanced eating plan almonds can help lower LDL, or “bad,” cholesterol levels.
From honey-roasted almonds to parmesan-herb almonds to spicy Cajun almonds, there is an almond snack to satisfy every palate. Try them in the following recipe, which can make an energizing afternoon snack or a delicious nibble at a cocktail hour.
PAPRIKA ALMONDS
1 egg white
1 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon good-quality sweet paprika
2 cups whole blanched or natural almonds
Preheat oven to 350 degrees. Line a baking sheet with parchment paper or well-oiled foil. Whisk together egg white, salt, cumin and paprika in a medium bowl, and add almonds and toss to coat. Spread almonds on prepared baking sheet and roast for 10 minutes. Stir and continue roasting 15 to 20 minutes, or until golden and fragrant. Transfer almonds on parchment or foil to a rack and cool completely. Loosen with a spatula and serve, or store airtight for up to a day.
For more serving ideas, visit: http://www.AlmondsAreIn.com
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-- One-Dish Wonder --
SKILLET BEEF AND RICE
1 pound ground beef
1 6.8-ounce package beef-flavored rice mix
2 tablespoons butter or margarine
2-1/2 cups water
2 cups cooked vegetables
In a skillet, cook beef over medium heat until no longer pink; drain and set aside. In the same skillet, brown the rice in butter. Add water and contents of rice seasoning packet; mix well. Stir in beef. Cover and simmer for 15 minutes or until rice is tender. Add vegetables and heat through. Makes 4 servings.
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-- Nibbles --
Check this space in each issue for news about products, contests, cookbooks, and more.
MEAL MAKEOVERS
(NAPSI)-A delicious and nutritious way to add zinc, iron and protein-zip to a salad is to add some beef tenderloin. Not only is beef tenderloin an excellent or good source of nine essential nutrients, but it is also one of 29 lean cuts of beef.
Nutrient-rich lean beef is a complete recipe for better health, with essential vitamins and minerals and great taste.
To help you prepare delicious lean beef, “The Healthy Beef Cookbook” (Wiley, $21.95) is now available wherever books are sold and on http://www.amazon.com and http://www.BeefItsWhatsForDinner.com.
The cookbook is a collection of more than 130 lean beef recipes, nutrition tips and culinary techniques. The delicious recipes are satisfying for people watching their weight and contain many essential nutrients in fewer calories. In fact, nearly 75 percent have less than 400 calories per serving and more than 50 percent incorporate all food groups.
TENDERLOIN CRANBERRY AND PEAR SALAD
WITH HONEY MUSTARD DRESSING
Prep Time: 25 minutes, serves 4
4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)
1/2 teaspoon coarse grind black pepper
1 package (5 ounces) mixed baby salad greens
1 medium red or green pear, cored, cut into 16 wedges
1/4 cup dried cranberries
Salt
1/4 cup coarsely chopped pecans, toasted
1/4 cup crumbled goat cheese (optional)
Honey Mustard Dressing
1/2 cup prepared honey mustard
2 to 3 tablespoons water
11/2 teaspoons olive oil
1 teaspoon white wine vinegar
1/4 teaspoon coarse grind black pepper
1/8 teaspoon salt
1. Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium rare to medium doneness, turning occasionally.
2. Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well-blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.
3. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.
Nutrition information per serving: 321 calories; 14 g fat (3 g saturated fat; 7 g monounsaturated fat); 67 mg cholesterol; 434 mg sodium; 21 g carbohydrate; 3.3 g fiber; 26 g protein; 7.6 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.4 mg iron; 30.0 mcg selenium; 5.1 mg zinc.
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-- Direct from the Pantry --
Canned vegetables are essential to any pantry, and in a pinch some can be combined to create a tasty meal in a hurry.
CON QUESO SPIRALS
2-1/2 cups uncooked spiral pasta
1 tablespoon butter
1 cup salsa con queso dip
Sour cream
Cook pasta according to package directions; drain. Place in a bowl; stir in butter until melted. Stir in con queso dip. Serve with sour cream. Makes 4 servings.
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The Practical Pantry, in print since 1998 and on the web since 2000, is a weekly column with recipes to turn pantry staples into easy and healthy dishes.
Copyright 2006, Tammy Perry Olson
Feel free to forward this newsletter to your friends who enjoy quick and easy recipes! If this newsletter was forwarded to you, please sign up for yourself at: http://www.practicalpantry.com
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Monday, September 11, 2006
Give eggplant a try
With a strange name and mysterious preparation, it’s no wonder some people find eggplant intimidating. It’s not a common feature in the canned and frozen food sections of the grocery store, and it doesn’t come from the produce department with instructions. But it’s worth giving eggplant a try, as it is a filling fruit that brings a meaty texture to recipes.
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Eggplant Parmesan
3 eggplant, peeled and thinly sliced
2 eggs, lightly beaten
4 cups Italian seasoned bread crumbs
6 cups spaghetti sauce, divided
1 16-ounce package mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil
Preheat oven to 350 degrees. Dip eggplant slices in egg, then in bread crumbs to coat. Place in a single layer on a baking sheet. Bake in preheated oven for 5 minutes on each side.
In a 9x13-inch baking dish spread half the spaghetti sauce to cover the bottom. Place a layer of eggplant slices in the sauce. Sprinkle with half the mozzarella and Parmesan cheeses. Repeat with remaining ingredients, ending with the cheeses. Sprinkle basil on top. Bake until golden brown, about 35 minutes. Makes 8 to 10 servings.
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Eggplant Soup
1 tablespoon vegetable oil
1 medium onion, chopped
1 pound ground beef
1 clove garlic, crushed
1 pound eggplant, diced
3/4 cup sliced carrots
3/4 cup sliced celery
2 14.5-ounce cans Italian diced tomatoes, drained
2 14-ounce cans beef broth
1 teaspoon granulated sugar
1/8 teaspoon ground nutmeg
1/2 teaspoon ground black pepper
1/2 cup uncooked macaroni
2 teaspoons chopped fresh parsley
1/2 cup grated Parmesan cheese
Heat oil in a skillet over medium heat; add onion, beef, and garlic and cook until beef is evenly brown. Drain grease; mix in eggplant, carrots, celery, and tomatoes. Pour in beef broth. Mix in sugar, and season with nutmeg, and pepper. Cook and stir until heated through. Add macaroni to the soup; continue cooking until macaroni is al dente, about 12 minutes. Mix in parsley. Top with Parmesan cheese before serving. Makes 8 servings.
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Pantry Pointers
When selecting eggplant, look for ones that are shiny and firm and feel heavy for their size.
One medium eggplant weighs approximately one pound. It will yield about three to four cups of chopped eggplant and will serve about three people.
As an eggplant ages, the skin likely will become bitter. If you are unsure whether or not your eggplant is mature, peel it.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com
Monday, September 04, 2006
Wrap up those lunches
Making lunches for family members isn’t always easy. Kids and adults alike get bored with the same old sandwiches and chips. For a change of pace, try wrapping up their favorite fillings in tortillas. Pack these wraps with some fresh carrot and celery sticks, pretzels and a cookie or bite-size candy bar for a lunch that won’t go uneaten. Just remember to keep perishable lunches chilled until lunchtime.
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Turkey Ranch Wraps
8 slices deli-style turkey
4 6-inch flour tortillas
1 large tomato, thinly sliced
1 medium green pepper, cut into thin strips
1 cup shredded lettuce
1 cup (4 ounces) shredded cheddar cheese
1/3 cup ranch salad dressing
Place two slices of turkey on each tortilla. Layer with tomato, green pepper, lettuce and cheese; roll up tightly. Drizzle with salad dressing just before serving. Makes 4 servings.
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If your kids prefer milder foods, omit the onion and use mild salsa.
Chicken Salad Wraps
1 10-ounce can chunk chicken, drained and flaked
2 tablespoons chopped onion
2 tablespoons mayonnaise
2 tablespoons salsa
Salt and pepper to taste
3 10-inch flour tortillas
6 lettuce leaves
In a small bowl combine the chicken, onion, mayonnaise, salsa, salt and pepper. Mix until well combined. Line each tortilla with 2 lettuce leaves, then divide chicken salad mixture evenly among each tortilla and roll up tightly. Makes 3 servings.
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Turkey and Veggie Wraps
4 10-inch flour tortillas
3 ounces cream cheese
1/3 head lettuce
8 slices deli-style turkey
2/3 cup shredded carrots
2/3 cup minced tomato
Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves. Place two slices of turkey on each tortilla on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices. Roll the tortillas into wraps. Cut the wraps diagonally into bite-sized pieces if desired; secure with toothpicks if necessary. Makes 4 servings.
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Pantry Pointers
Use small freezer packs that can be refrozen every night, or freeze a juice box overnight and then put in the lunch bag. A juice box will keep the contents cool and will be nicely thawed by lunch time.
Freezing bread slices not only makes it easier to spread fillings, it helps avoid stale bread. Bread will keep longer, and keep the lunch chilled until lunchtime.
For a hot lunch, fill a thermos one with piping hot soup, chili, macaroni and cheese, chowder, or even leftover casserole for a lunchtime treat.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com