Category Archives: casseroles

Panko Crumbs? Make Your Own!

More and more recipes call for panko crumbs, the Japanese version of bread crumbs. They are flakier than traditional bread crumbs (although nutritionally worthless), which theoretically makes them absorb less grease. I usually make bread crumbs from whole wheat bread because they contain fiber and more vitamins, but sometimes panko works better in a recipe.

But have you bought panko? It’s expensive, considering it’s just bread crumbs. Make your own! Here’s how:

RECIPE

Panko Crumbs

Ingredients:

  • 6 slices white sandwich bread

Directions:

  1. Preheat oven to 325° F.
  2. Cut away the crusts from each slice of bread
  3. Tear each slice of the bread into fourths
  4. Add half of the bread to the Vitamix container.
  5. Process on variable speed 5 for 3-5 seconds or until all bread is flaked.
  6. Empty bread crumbs onto a baking tray lined with parchment paper.
  7. Process second half of the bread and add crumbs to the baking tray.
  8. Bake for 10 minutes, but watch closely. Don’t let crumbs brown.
  9. Remove tray from oven and allow the crumbs to cool completely.
  10. Store in a sealed container.

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Filed under casseroles, cooking, Healthful Eating, panko, Recipes

Five Minute Mac-n-Cheese

Mac-n-cheese

5-Minute Mac-n-Cheese

Sometimes you need a helping of good old comfort food. Using whole wheat pasta and reduced fat cheese, you can make macaroni and cheese a reasonably healthful dish. It’s a hasty tasty meal or side dish, depending on your appetite. ☺

RECIPE

Five Minute Mac-n-Cheese

Ingredients:

  1. ½ cup skim or 1% milk
  2. 1 Tbsp. cornstarch
  3. 1 Tbsp. frozen chopped onions
  4. ¼ tsp. minced garlic
  5. Pinch grated nutmeg
  6. 1 measuring cup of shredded reduced fat cheese (your choice—I like sharp cheddar)
  7. 1 cup cooked whole wheat macaroni
  8. Salt & Pepper to taste

Directions:

  1. Dissolve the cornstarch into the cold milk. Stir in onions and garlic.
  2. Pour the milk mixture into a one-quart saucepan and bring to a boil. Quickly reduce heat and stir frequently until milk thickens.
  3. Immediately remove from heat and fold in the cheese until incorporated to make a cheese sauce. If sauce is too tight or stiff, add a small amount of milk.
  4. Toss with the macaroni, season as desired with salt and/or pepper, and serve.

Yield: 2 servings (or 1 if you’re hungry!)

Enjoy!

From RECIPES FOR RECOVERY ©2011 Cheryl Norman

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Filed under casseroles, Healthful Eating, macaroni and cheese, pasta, Recipes

Cinco de Mayo Fiesta

I’ve said it before: At my house, anytime is chili time, with or without beans. With Cinco de Mayo comes another excuse for a week’s worth of Mexican-themed dishes, starting with turkey chili:

RECIPE

Tasty Turkey Chili

Serves 4-6*

Ingredients:

1.3 pounds ground turkey breast
1 yellow onion, diced
1 10 oz. can diced tomatoes and green chilies

1 15 oz. can tomato sauce
1 oz. chili powder (I use Bloemer’s®)
1 small can chili beans (optional)
1 can or bottle beer, any kind
Redneck Pepper® Jalapeño (to taste)
¼ cup fresh chopped cilantro leaves (optional)

Directions:

Brown ground turkey and onion over medium-low heat in a covered 4-quart pan. Gradually add the remaining ingredients except for the cilantro. Bring to a boil, then cook, uncovered until the liquid reduces and chili is thick. Don’t rush it. This reduction can take from 20-45 minutes. Remove from heat. Stir in fresh cilantro and serve.

Store leftovers in a covered container or freeze in an airtight bag or container.

Products to make great chili

Products to make great chili

These aren’t paid endorsements, just my favorites. Bloemer’s® is a product out of Louisville, Kentucky, my hometown, and I order their chili powder by the case via the Internet; Redneck Pepper® is in Lake City, Florida, not far from where I live. Each company makes a great product, so I hope you’ll give each a try.

RECIPE

Enchiladas Suizas Bake

Serves 4-6

Ingredients:

1 pound ground turkey breast or lean ground turkey
1 small onion, diced
1 16 oz. jar salsa verde or tomatillo salsa
4 oz. sour cream
8 oz. skim milk
½ cup shredded 2% or low-fat swiss cheese
1 cup shredded 2% or low-fat Mexican blend or Colby-Jack cheese
8 whole wheat tortillas (approx. 8″)
8 oz. frozen corn kernels (or fresh if available)

Directions:

Preheat oven to 350°F. Brown ground turkey and onion over medium-low heat in a large skillet. Meanwhile, combine the sour cream, milk, and salsa verde (Green Salsa) and blend, either by hand or with a blender.

Pour approximately ¼ cup of the sauce into the bottom of a 9X13 baking dish. Spread to coat lightly. Arrange half the tortillas in the bottom of the dish, overlapping or cutting as needed to fit. Add half the browned ground turkey, half the corn kernels, and 1/2 cup of the combined cheeses. Drizzle one cup of the sauce over the whole layer, then repeat by layering remaining tortillas, turkey, corn, 1/2 cup cheese, and remaining sauce. Finally, sprinkle the top with the remaining cheese.

Bake, uncovered, for thirty minutes. Makes six servings. (In our case this will last a couple days because the leftovers are great, too!)

When it comes to appetizers, I prefer quesadillas because I can use whole wheat tortillas (More fiber and complex carbohydrates). Empanadas are made with a dough, and tostadas use corn tortillas. Also, quesadillas are quick. You can make two servings in a matter of minutes in your skillet or on your grill or griddle.

RECIPE

Easy Chicken Quesadilla

This is a lightened version of a favorite.

Ingredients:

Nonstick cooking spray
2 whole wheat tortillas, approximately 8″ in diameter.
¼ cup chunky salsa, either jarred or homemade
2 oz. cooked chicken (or any leftover meat) shredded
¼ cup shredded 2% or low-fat Mexican blend cheese

Directions:

Preheat a griddle or skillet over medium-high heat. Spray with nonstick cooking spray. Meanwhile, spread the salsa over one tortilla. Sprinkle chicken or meat, covering well. Sprinkle the cheese over the chicken. Top with the second tortilla. Carefully place stacked tortillas on the griddle or into the skillet. Press slightly. After three minutes, carefully turn using a large spatula. Again, press the stacked tortillas and cook two additional minutes.

Using a large spatula, move the quesadilla to a cutting board and cut into fourths using a sharp knife or a pizza cutter. Each serving is two pieces. Or for an appetizer, cut into sixths.

Chicken Quesadilla

Chicken Quesadilla

Enjoy these recipes this week or anytime for a hasty tasty Mexican meal!

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Filed under Burritos, casseroles, chicken, Chili and Stew, Cilantro, Healthful Eating, Quesadillas, Recipes, salsa, Tostados, turkey

Start the New Year right!

If you’re southern, chances are you have some kind of greens cooking up with some cut of pork, along with a pot of black-eye peas and a skillet of cornbread. Maybe your black-eye peas are part of a Hoppin’ John dish, which is mixed with spices and rice. It’s a New Year’s Day tradition and believed to bring good luck.

There are other traditions, worldwide, but I grew up with the southern version. I resisted it, too, until my adult years when I discovered the food tasted good together. Legumes and leafy green vegetables are healthful, so eating them on New Year’s Day starts off the year on a positive note, at least nutritionally. But where did the ideas that such cuisine brought good luck originate?

Who knows for sure. There is a theory that because the pig digs with its snout in a forward motion, the pig symbolizes progress, or forward movement. Conversely, eating poultry on New Year’s Day was thought to bring bad luck because fowl scratch and move backward as they eat. Greens symbolize money, wealth, or financial health. Anything from cabbage to spinach qualifies as the traditional “greens.” Black-eye peas represent wealth, too, in the form of coins. Mixing greens with the black-eye peas covers all currency, bills and coins.

I like the idea of a one-pot meal that covers all the good luck bases, so I experimented with three versions of New Year’s Day dishes. One is a pressure cooker meal that cooks pork chops, black-eyed peas, and cabbage together yet I serve them separately with the traditional cornbread. Another is a skillet meal combining the pork and black-eye peas, wilting in greens (collards, turnip, spinach, etc.) at the end. Cooking rice, peas, pork, and greens separately is too much work and dirties up too many pots for my liking. Finally, I cook a one-pot Hoppin’ John with Greens in the pressure cooker. So here are three hasty tasty meals for New Year’s.

RECIPE

One Pot Dinner
Serves Four

Prepare this in a 4-quart pressure cooker. Why mess up three pots when one will do?

Ingredients:

4 pork chops (bone in, preferably)
nonstick cooking spray
½ cup water
1 cup uncooked brown rice
1 can black-eye peas, drained and rinsed
1 head cabbage, cored and quartered
1 tsp. Cajun spices

Directions:

Spray bottom inside of cooker with cooking spray (I prefer Canola oil spray). Heat cooker over medium heat, add the rice and stir until rice is browned. Add pork chops and brown on both sides. Add water and spices and bring to pressure. Cook under pressure 15 minutes, then quick-release.

Carefully open cooker (remove lid away from you to avoid steam burns) and add black-eye peas and cabbage. Close lid, bring to pressure and cook 5 minutes. Remove cooker from heat and allow pressure to drop on its own.

Open lid and plate food with one cabbage quarter and one pork chop each, then stir rice and peas together for Hoppin’ John. Adjust seasonings as needed. Serve each plate with ¼ the Hoppin’ John. Enjoy!

RECIPE

Skillet Pork Chops, Black-eye Peas, and Collards
Serves Four

Ingredients:

4 pork chops
nonstick cooking spray
1 Tbsp. minced garlic
1 cup chopped onions*
1 cup chopped bell pepper*
1 can black-eye peas, drained and rinsed
1 cup broth or liquid of choice (can be wine, beer, water, etc.)
1 pkg. collard greens, washed and ready to use
1 tsp. cayenne pepper (or to taste, depending on the desired heat level)
pinch of sugar, salt and black pepper to taste

Directions:

Preheat a large skillet over medium heat and spray with cooking spray. Place chops in skillet but do not move or turn. Brown the pork chops on each side approximately 4 minutes or until the chop releases easily to turn. After turning the chops, add the peppers and onions.

Sauté chops, peppers and onions for 3-5 minutes, add garlic and stir. Then add the black-eye peas and broth. Using the back of a wooden spoon, deglaze the pan until all the cooked on pork chops is incorporated into the broth. Place the greens on top in small bunches, wilting the greens into the mixture before adding more. Gradually all the greens will fit into the skillet.

Cover the skillet and reduce heat to low. Simmer until greens are tender but not overcooked. Season with salt, pepper, and a pinch of sugar according to taste. Serve with a side of brown rice and some cornbread. Have a happy new year!


 

*Or use 2 cups of frozen pepper stir fry, thawed

RECIPE

Hopping John and Greens
Serves 4-5

Ingredients:
1 cup dried black eye peas
1 cup uncooked brown rice
3 cups water
1 onion, diced
1 tsp. minced garlic (or to taste–we like more!)

1 packet Goya® ham seasoning
½ cup cubed lean cooked ham
1 Tbsp. Cajun spices (or to taste)
1 package greens (your choice–I use collards)
1 tsp. sugar

Directions:

In a 6-quart pressure cooker, add all ingredients in the order listed, sprinkling the sugar over the greens. Greens will fill the pot, which contradicts most pressure cooker instructions of filling the pot only 2/3, but greens cook down quickly. Close lid and bring to pressure. Cook for 15 minutes under pressure.

After 15 minutes, remove pressure cooker from heat and allow pressure to drop on its own for 10 minutes. Release pressure then carefully open. Stir the greens into the peas and rice thoroughly then serve.

Leftovers make great burritos. Just add salsa and cheese, wrap in a warmed tortilla, and enjoy!  Prospero año y felicidad.

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Filed under black-eye peas, casseroles, Healthful Eating, Pork Chops, Recipes