Monday Message - Recipe of the Week

Southwest Oat and Black Bean Bake

Oats and orange juice aren't just for breakfast! This quick and delicious Southwest Oat and Black Bean Bake incorporates both ingredients to make it a great vegetarian dish as well.

View the Recipe Demonstration here.

Monday Message - Recipe of the Week

Curried Caribbean Rice Pilaf

Recipe By: Kristine Napier, MPH

Curry, tomatoes, sweet bell peppers, garlic and onion meld together to make this Caribbean delight a rice to remember. Serve it with baked chicken, roasted halibut, or all by itself with a few walnuts sprinkled on top. You'll hear the Caribbean tropics beckoning you.

Ingredients

1 tablespoon canola oil
1 large onion, chopped
4 cloves garlic, chopped
1 cup long grain white rice
1 14-ounce can chicken broth
1 tablespoon curry powder
1 cup cherry tomatoes, halved
1 red bell pepper, minced
1 green bell pepper, minced
1 yellow bell pepper, minced

Directions

1. Heat the oil in a large heavy kettle over medium heat; add the onion and the garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Do not burn the garlic.
2. Add the rice, broth and curry. Bring to a boil. Reduce heat, cover, and cook 15 minutes, or until the rice is tender.
3. Remove from heat, stir in the tomatoes and bell peppers; cover and let stand 10 minutes.
4. Fluff with a fork and serve.

Food Trivia

Curry powder is the key spice in all curry dishes; the term curry comes from the South Indian word "kari" which literally means sauce. The powder contains up to 20 different spices, including cardamom, chili pepper, cinnamon and cloves.

Nutrition Nugget

Use long-grain brown rice instead of white rice and increase fiber by 1 gram per serving.

Recipe Link: Nutrition Facts
Makes 6 - 1 1/2 cup servings

Monday Message - Recipe of the Week

Mexican Pulled Pork

Love your slow cooker? Try this protein-packed Pulled Mexican Pork dish and enjoy it as a taco or burrito filling, or serve on a whole grain bun. View the video here.

Ingredients

3 lbs pork shoulder, trimmed, bone in
1 cup orange juice
1/2 cup grapefruit juice

1 cup water
1 onion, chopped
1oz package reduced sodium taco seasoning

Monday Message - Oils

Want to have your vegetable oils keep for a longer period of time? Store them in the refrigerator.

Vegetable oils will keep longer when refrigerated. Although some oils have a shelf life of a year or more, others such as flaxseed, sesame and walnut oils should be stored in the refrigerator. Eventually, all oils will become rancid with an off smell and taste. If this happens, it won't make you sick, but you should toss the oil anyway. To keep oil fresh longer, keep it away from heat, light and air. These tips come from http://www.kidseatright.org/.

Monday Message - Recipe of the Week

Pepito (Jicama) Salad

Recipe By: Angela Kirke, RD

Just south the Texan border, jicama is prized for it sweet taste and delicate crunch. Teamed up with the seasoning in this recipe, it makes an out-of-the-ordinary salad.

Ingredients

1 tablespoon extra-virgin olive oil
1/2 cup lime juice
3 tablespoons granulated sugar
1/4 to 1/2 teaspoon cayenne pepper
1/2 teaspoon salt
1 medium-sized jicama, peeled
1 medium-sized red bell pepper, minced
1/2 cup minced fresh parsley

Directions

1. Combine the oil, lime juice, sugar, cayenne and salt in a large bowl; stir. Set aside
2. Chop the jicama and add to the lime juice mixture (this will prevent browning). Add the pepper and parsley; stir well.
3. Let stand at room temperature for 30 minutes before serving.
4. Alternately, make a day ahead and store, covered tightly, in the refrigerator.

Cooking Tip:  Variation

Peel the jicama and cut into 2-inch-long strips. Marinate in a combination of the remaining ingredients (except the bell pepper). Serve as an appetizer.

Recipe Link: Nutrition Facts

Monday Message - Cola, Pop or Soda: Think before you drink!

If your child or teen drinks sweetened soft drinks, consider these Think Before You Drink tips.

Monday Message - Recipe of the Week

Chicken Pot Pie Bundles

Start a new tradition with these Chicken Pot Pie Bundles. Egg roll wraps give the family classic, Chicken Pot Pie, a new twist.

Recipe By: Janice Bissex, MS RD

 

Ingredients

1 ½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (NOT the smaller wonton wrappers)

 

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

View the Nutrition Facts here.

Monday Message - Breakout Breakfasts

Breakout Breakfasts

Your kids can enjoy whole grain cereal or waffles on some days and on other days try some of these top ethnic picks suggested by five Academy spokespersons.

• Mexico:"South of the border kids eat tortillas with beans and shredded beef or chicken," says Jimenez. "Similar to a sandwich, this quick, invigorating breakfast is packed with B vitamins, protein and fiber."
• Israel: "One of the biggest health benefits of an Israeli breakfast is that it includes both vegetables and fruit as well as healthy fats. A typical breakfast consists of olives, cheese, vegetables, bread and fresh juices,” says Toby Smithson, RD, CDE. "A fun Israeli recipe to make with your kids is to thread chunks of cheese and vegetables like peppers, tomatoes, cucumbers and pitted olives on wooden skewers."
• African American: "A traditional African American breakfast has lots of whole grains," says Constance Brown-Riggs, MSEd, RD, CDE. "It's not unusual to have grits and a slice of whole wheat toast alongside a scrambled egg. Add in a piece of fruit and a glass of non-fat milk and you've got at least one serving from each major food group."
• India: "Indian breakfasts are unique because they are often vegetarian," says Vandana Sheth, RD, CDE. "One South Indian favorite is vegetable upma, a hot breakfast made from Cream of Wheat and vegetables like onions, carrots and green beans and spiced with ginger, curry leaves, mustard seeds and cumin. Simple and comforting, this warm morning meal provides plenty of iron, calcium and fiber."
• Peru: "A typical Peruvian breakfast is often a healthy corn or quinoa tamal, with papaya and white cheese known as queso fresco, says Manuel Villacorta, MS, RD. "A weekend favorite is stir fried steak with tomatoes and onions served with bread."
• Colombia: "Breakfast in Colombia is definitely non-traditional," says Villacorta. "It's not unusual for people to start their day with "caldos" or soup. Another Colombian favorite is arepas, bread made from corn meal and eaten with cheese or shredded beef." In the U.S., arepas can be found in some supermarkets in the ethnic foods section.

View the complete Article by Karen Ansel at Kids Eat Right.