10 Cooking Show cover - Indiana Gazette
10 Cooking Show cover - Indiana Gazette
10 Cooking Show cover - Indiana Gazette
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Fast family<br />
microwave<br />
dinners<br />
Continued from Page 16<br />
Crumble ground beef into a<br />
hard plastic colander set over a 2-<br />
quart microwave-safe casserole.<br />
Microwave on high 3 minutes. Stir<br />
to break up beef and scatter bell<br />
pepper over the top. Microwave<br />
on high 3 minutes.<br />
Discard fat that has drained into<br />
casserole dish, and transfer meat<br />
mixture into same casserole. Stir<br />
in taco seasoning and tomato<br />
sauce. Cover and microwave on<br />
high 3 minutes. Stir and add kidney<br />
beans. Re-<strong>cover</strong> and microwave<br />
on high 3 minutes. Test<br />
meat mixture with a food thermometer<br />
to make sure it reaches<br />
160°F. Let mixture rest 2 minutes<br />
before serving.<br />
Two ways to serve: (1) Transfer<br />
meat mixture to the center of a<br />
large platter; or (2) divide the meat<br />
mixture among 4 individual<br />
plates. Surround the meat mixture<br />
with tortilla chips to resemble a<br />
hat brim. Scatter cheese over the<br />
meat mixture to resemble a straw<br />
hat, and serve hot.<br />
Serving suggestion: To make a<br />
complete meal, accompany the<br />
dish with a salad and a green vegetable.<br />
QUICK CHICKEN NUGGETS<br />
Tested in an 800-watt microwave<br />
oven<br />
Makes 4 to 6 servings<br />
1½ pounds boneless chicken<br />
breasts<br />
4 tablespoons butter or<br />
margarine<br />
1 cup dry herb stuffing<br />
1/3 cup grated Parmesan<br />
cheese<br />
1 teaspoon dry basil leaves<br />
¼ teaspoon dried thyme<br />
Cut chicken into bite-size<br />
chunks. Place butter or margarine<br />
in a glass pie plate and microwave<br />
on high 1 minute, or until melted.<br />
Put dry stuffing on a piece of<br />
wax paper and crush with a rolling<br />
pin.<br />
Add cheese, basil and thyme;<br />
mix. Dip chicken chunks into<br />
melted butter and then roll in<br />
stuffing mixture.<br />
Arrange coated chicken in a single<br />
layer in a 2-quart rectangular<br />
glass dish.<br />
Cover with wax paper and microwave<br />
on high 3 minutes.<br />
Using a fork, move less-done<br />
chicken to the edges of the dish.<br />
Re-<strong>cover</strong> and microwave on high 3<br />
to 4 minutes, or until chicken<br />
reaches 165°F as measured with a<br />
food thermometer. Let stand 2<br />
minutes before serving.<br />
Serving suggestion: To make a<br />
complete meal, accompany the<br />
dish with side dishes of rice or potatoes<br />
and a green vegetable.<br />
— Courtesy of Family Features<br />
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<strong>Indiana</strong>’s Cookin’ - <strong>Indiana</strong> <strong>Gazette</strong>, Monday, April 5, 20<strong>10</strong> — 17<br />
Pump up nutrition for the kids<br />
Spring is here and it’s a great<br />
time to start eating right and exercising<br />
outdoors. A cornerstone of<br />
healthy meal plans are foods containing<br />
whole grains, which are<br />
known to reduce heart disease,<br />
help to sustain healthy weight<br />
and demonstrate a reduced risk in<br />
certain cancers.<br />
According to data published in<br />
the Journal of the American Dietetic<br />
Association, today’s youths<br />
are consuming less than one serving<br />
of whole grains per day, which<br />
is far less than the recommended<br />
three daily servings.<br />
The data goes on to say that lack<br />
of access to whole grains at home<br />
and at school has led to this consumption<br />
shortfall.<br />
With only a single gram of fat<br />
per serving, Uncle Ben’s Boil-In-<br />
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ingredients, such as ground<br />
chicken or black beans, to brown<br />
rice for an easy, healthy meal solution.<br />
Additionally, according to<br />
HEART HEALTHY CHICKEN AND BROWN RICE SLOPPY JOES<br />
researchers, continually providing<br />
kids with whole grain tasting<br />
opportunities can help enhance<br />
their taste preference for that<br />
food. Below is a kid-friendly,<br />
heart-healthy and easy whole<br />
grain dish to add to your menu:<br />
HEART HEALTHY CHICKEN AND<br />
BROWN RICE SLOPPY JOES<br />
Prep Time: 5 minutes<br />
<strong>Cooking</strong> Time: 18 minutes<br />
Makes: 6 sloppy joes (1 per person)<br />
1 2-cup bag boil-in-bag whole<br />
grain brown rice<br />
½ tablespoon olive oil<br />
1 pound ground chicken<br />
1 cup onion, diced<br />
¼ cup green pepper, diced<br />
1 clove garlic, minced<br />
½ teaspoon salt<br />
½ teaspoon pepper<br />
¾ cup ketchup<br />
2 tablespoons brown sugar<br />
1 teaspoon Worcestershire<br />
sauce<br />
1 teaspoon mustard<br />
1 teaspoon white vinegar<br />
¼ cup water<br />
6 whole wheat hamburger buns<br />
1. Prepare rice as instructed on<br />
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2. While rice is cooking, begin<br />
making sloppy joes.<br />
3. In large skillet, heat oil over<br />
medium heat and add chicken.<br />
Stir to separate meat and then<br />
add onions, green peppers, garlic,<br />
salt and pepper. Continue cooking<br />
until meat is cooked and<br />
onions are translucent, about 5<br />
minutes.<br />
4. In measuring cup or small<br />
bowl, combine ketchup, brown<br />
sugar, Worcestershire sauce, mustard,<br />
vinegar and 1/4 cup water.<br />
5. Once rice is cooked, drain<br />
and add to skillet. Add liquid ingredients<br />
into meat and rice mixture<br />
and stir well to combine all<br />
ingredients. Continue to simmer<br />
for about 5 minutes to meld flavors.<br />
6. Serve between whole wheat<br />
buns.<br />
Nutrition Information (per serving):<br />
Calories: 350; Saturated Fat:<br />
2.5 grams; Carbohydrates: 49<br />
grams; Fiber: 5 grams; Protein: 19<br />
grams<br />
— Courtesy of Family Features<br />
and Uncle Ben’s<br />
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Offer good Sun.-Thurs. Dinner after 5 p.m.<br />
With this coupon. Expires May 30, 20<strong>10</strong><br />
626 Phila. St., <strong>Indiana</strong>, PA 724.463.1388