Unless otherwise noted, recipes and recommendations are from Jan Temple, CFCS, Nutrition Field Specialist at the Iowa State University Extension Office. You might recognize Jan as a frequent guest specialist on the KCRG-TV9 News at Midday.
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Quick Salad with a Poppy Seed Twist (prep time: about 5 minutes) PRINT FRIENDLY NEWSLETTER A quick, but special salad for a holiday meal. 1 bag ready to serve salad (ex. Romaine, Baby Spinach) 1 8-ounce can mandarin orange sections 3/4 cup sliced almonds Serve with Poppy Seed Dressing (recipe follows) Tip: Bagged Baby Spinach has less waste than mature leaves because larger leaves creased during bagging encourage decay. Also, baby stems are more tender and there's no need to tear into bite-size pieces which saves time.
Poppy Seed Dressing (prep time: about 10 minutes, yields 3.5 cups) PRINT FRIENDLY NEWSLETTER The flavor of this dressing blends well with citrus fruits. Try it with grapefruit as well as oranges. Source: Nancy Sims 1 medium onion 1.5 cups granulated sugar 2 teaspoons dry mustard 2 teaspoons salt 2/3 cup vinegar 2 cups vegetable oil 3 tbsp. poppy seeds Use a blender to chop the onion. Add sugar, mustard, salt and vinegar. Slowly, add the oil. Blend on high until well mixed. Add poppy seeds and blend one minute longer. Keep refrigerated.
Roasted Turkey Breast PRINT FRIENDLY NEWSLETTER Note: Allow about 1 pound per person if you wish to have leftovers for sandwiches. If the turkey breast is still frozen, thaw in cold water allowing 30 minutes per pound. For example, a 6 pound breast will take 3 hours to thaw. Be sure to change the water every 30 minutes. To thaw in the microwave will depend on the size of your microwave and the size of turkey breast. Consult your owner's manual. 1. Set oven temperature no lower than 325 degrees F. 2. Place turkey breast on a rack in a shallow roasting pan with the breast facing up. 3. Fore safety and doneness the internal temp, as registered on a meat thermometer, must reach a minimum of 170 degrees F in the thickest part of the breast before removing it from the oven. 4. Juices should be clear. 5. Let the breast stand for 20 minutes before carving. Roasting Timetable Guide: 4-6 pound breast - 1 1/2 to 1 1/4 hours 6-8 pound breast - 2 1/4 to 3 1/4 hours Note: If using a cooking bag, follow the time guidelines that come with the cooking bag.
Slow Cooker Dressing* (prep time about 15 minutes, cook time 5+ hours) PRINT FRIENDLY NEWSLETTER 1/2 cup butter or margarine 2 cups chopped onion 2 cups chopped celery 1/4 cup parsley sprigs 2 8-oz. cans mushrooms, drained 1 14-oz bag unseasoned stuffing 1 teaspoon poultry seasoning 1-1/2 tsp. salt 1-1/2 tsp. sage 1 tsp. dried thyme 1/2 tsp. pepper 3-1/2 to 4-1/2 cups broth 2 pasteurized eggs Melt margarine in skillet and saute onion, celery, parsley and mushrooms (optional) until cooked. Pour over bread cubes in a very large mixing bowl. Add all seasonings and toss together well. Pour in enough broth to moisten. Add pasteurized eggs (ex. Egg Beaters) equal to 2 eggs and mix together well. Place stuffing into slow cooker. Cook on high for one hour then on low 4 to 8 hours. Final temperature should be 165 degrees F. Note: To bake in the over, place dressing into casserole dish. Bake, covered at 325 degrees F for 30-35 minutes or until hot. Tip: To save time, purchase a bad of seasoned bread cubes. This eliminates the need to measure the poultry seasoning, salt, sage, thyme or pepper. You may also omit the parsley and mushrooms if desired. *When cooked 'on the side' such as in a casserole dish or in a slow cooker, it is called dressing.
Mashed Potatoes (prep time: about 5 min., cook time: 25 min, final prep: about 5 min.) PRINT FRIENDLY NEWSLETTER 4 medium baking potatoes 2 Tablespoons butter or margarine 2 to 4 tablespoons milk Note: When serving mashed potato lovers, allow 2 potatoes per person. Length of cooking time stays the same; just add more margarine and milk. Peel and quarter potatoes. Cook potatoes, covered, in a small amount of boiling lightly salted water for 20 to 25 minutes or until tender. Drain. Mash with a potato masher or beat with an electric mixer on low speed. Add margarine or butter. Season to taste with salt and pepper. Gradually add enough milk to make light and fluffy.
Gravy (warm-up time: about 4 minutes) PRINT FRIENDLY NEWSLETTER Tip: Keep it simple, and purchase Fat Free Turkey Gravy. If you wish to make gravy from scratch, remember this basic cooking concept: if you're using flour as a thickener, you must either 1. separate the flour granules in cold liquid or 2. coat the flour granules with fat. Transfer the cooked poultry to a serving platter. Pour pan drippings into a large measuring cup. Skim and reserve fat from drippings. Pour 1/4 cup of the fat into a medium saucepan, discard the rest. Stir in 1/4 cup all purpose flour. Add enough broth or water to the remaining drippings in the measuring cup to equal 2 cups. Add liquid to flour mixture in saucepan. Cook and stir over medium heat until thick and bubbly. Cook and stir for one minute more. Season to taste with salt and pepper. Makes 2 cups.
Candied Sweet Potatoes (prep time 5 minutes, bake time 30 minutes) PRINT FRIENDLY NEWSLETTER 3 medium sweet potatoes (1 pound) OR one 18 ounce can sweet potatoes, drained 3 tablespoons brown sugar 1 tablespoon margarine Cook fresh sweet potatoes on high in the microwave for about 3 minutes per potato. Cook slightly and peel. Cut into thick slices. OR cut up canned potatoes. In a quart casserole dish, layer half of the potatoes, half the brown sugar and half the margarine. Repeat layers. Bake uncovered at 375 degrees for 30 to 35 minutes.
Green Beans with Almonds (prep time: about 10 minutes) PRINT FRIENDLY NEWSLETTER 1 pound package frozen whole green beans or French-cut green beans 2 tablespoons slivered almonds 1 tablespoon margarine or butter 1 teaspoon lemon juice (optional) Cook frozen green beans in microwave or stovetop according to package diretions. Cook and stir almonds in butter in small pan on top of stove until golden. Remove from heat, stir in lemon juice. Stir almonds into drained, cooked beans before serving. Serves 4-6.
Rolls with Butter and Jam (bake time: about 5-10 minutes) PRINT FRIENDLY NEWSLETTER Purchase ready-to-serve rolls. Serve with butter and jam. For a special touch, you may wish to warm the rolls in the oven just before serving.
Pumpkin Custard (prep time: about 10 minutes, bake time: about 45 minutes) PRINT FRIENDLY NEWSLETTER This dessert is like a pumpkin pie with no crust making it fast as well as lower in fat than conventional pie. 1-1/2 cups canned pumpkin 1/4 cup apple juice 3 egg whites, slightly beaten 1 can (12 ounces) evaporated skim milk, scalded 1 tablespoon pumpkin pie spice 1/4 cup brown sugar Stir all ingredients thoroughly in a mixing bowl. Pour mixture into a 1-1/2 quart souffle dish or 9-inch glass pie plate, sprayed with nonstick cooking spray. Sprinkle with brown sugar. Bake at 400 degrees F for 35 to 45 minutes or until knife inserted near center comes out clean. Serve with lite or fat free non-dairy whipped topping. Makes 6 servings.
Chocolate Chip Pumpkin Cookies PRINT FRIENDLY NEWSLETTER Surprisingly, chocolate chips and pumkin are exceptional together! 2-1/4 cups all-purpose flour 1 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 1-1/2 tsp. pumpkin pie spice 1 cup margarine, softened 1 cup sugar 15-oz. can pumpkin 2 eggs 1 tsp. vanilla flavoring 2 cups chocolate chips 1 cup walnuts Preheat oven to 375 degrees. Spary cookie sheets with nonstick vegetable cooking spray; set aside. In a small bowl, combine flour, baking powder, baking soda, salt and pumpkin pie spice; set aside. In a large mixer bowl, beat eggs and vanilla. Gradually add flour mixture. Stir in chocolate chips and nuts. Drop cookies by level mearuring tablespoonfuls onto prepared baking sheet. Bake for 18-20 minutes, until edges are lightly browned. Let stand 5 minutes. Remove from cookie sheet and cool. Combine glaze ingredients and spread on cookies. Vanilla Glaze 1 cup powdered sugar, sifter 1 tbsp. skim milk 1/2 tsp. vanilla extract Combine ingredients and spread on cooled cookies. Source: Vegetable Desserts - Beyond Carrot Cake and Pumpkin Pie by Elisabeth Schafer and Jeannette L. Miller; ISBN 1-56561-135-7.
Pumpkin Bread (makes two loaves, 16 slices each) Note: Reduce fat and cholesterol by substituting yogurt for eggs and oil. PRINT FRIENDLY NEWSLETTER 15 oz. can pumpkin 1 cup sugar 1/4 cup vegetable oil 1 cup plain low-fat yogurt 1-1/2 cups all purpose flour 1-1/2 cups whole wheat flour 2 tsp. baking powder 2 tsp. baking soda 2 tsp. ground cinnamon 1/2 tsp. salt 1 cup raisins In large mixing bowl beat together pumpkin, sugar, oil, and yogurt. In a medium bowl, combine the flours, baking powder, soda, cinnamon, and salt; add to pumpkin mixture, stirring just until moistened. Stir in raisins. Pour into greased 9x5x3 inch loaf pans. Bake in preheated 350 degree oven for about 1 hour. Cool on a wire rack for 10 minutes. Remove from pan. Cool completely. Nutrition per slice: 105 calories, 2 grams fat, 0 mg cholesterol.
Family Time Crackerjack PRINT FRIENDLY NEWSLETTER TIP: This is a fun, hands-on activity for Dad and the kids. Plus, it makes great inexpensive gifts from the kitchen. 1 cup brown sugar 1 cup margarine 1/2 cup white corn syrup 1 tsp. salt 1/2 tsp baking soda 1 tsp. vanilla 20 cups popped popcorn Combine brown sugar, margarine, syrup and salt in a heavy pan. Bring to a boil and boil for 5 minutes. Remove from heat and stir in baking soda and vanilla. Pour syrup mixture over popped popcorn. Bake for 1 hour in 250 degree F oven, stirring every 15 minutes.
Cranberry Fluff - from Judy Bohlen, Cedar Rapids 1 bag of cranberry,s (cooked and sweetened. cool.) 1/2 cup chopped celery 1 small can of crushed pineapple drained. 1- 8oz. carten cool whip. Mix sweetened cranberrys,celery,and crushed pineapple together. Fold in cool whip.May add minni marshmellows.
Cranberry Strawberry Jello Salad - from Patsy, Dyersville 2 cups boiling water 1 (6 oz.) package raspberry Jello 2 (10 oz.) package frozen sliced strawberries, thawed 1 (16 oz.) can whole cranberries 1/2 cup pecan pieces Dissolve jello in hot water. Add strawberries and cranberries (stir to break up the cranberries). Stir in nuts. Pour into a 2 quart mold or dish. Refrigerate overnight.
Heath Bar Pie - from Emily, Cedar Rapids 2 bags health bar From 2 boxes whipped topping 1 box jello chocolate instant pudding and pie filling 1 pre baked pie crust Beat whipped topping then add jello pie filling put in pie crust then sprinkle with health bar.
Stir fry pieces of cooked turkey with sliced onion, green pepper, and broccoli. Add 1/4 cup water and 1 tbs soy sauce. Heat and serve over rice.
Wrap sliced turkey, cheese, lettuce and tomato in a whole wheat tortilla for a turkey wrap.
Mix chunks of cooked turkey with drained, canned black beans, 1/2 cup sweet corn, one cup chopped raw vegetables, and Italian dressing. Serve on lettuce, or mix with cooked, cold macaroni, brown rice or quick barley for a tasty salad.
Saute onion, sweet pepper and mushrooms if you like, in a small amount of vegetable oil. Add a can of crushed tomatoes, a pinch of oregano, garlic powder, basil, and hot pepper (or your favorite spaghetti sauce.) Stir in pieces of turkey. Heat and serve over cooked pasta. Top with grated cheese.
Saute onion, garlic and celery ina small amount of oil. Stir in 1 teaspoon each of ground cumin, oregano, and chili powder, and a pinch of hot pepper. Add drained, canned white beans, turkey pieces and enough chicken or turkey broth to cover. Bring to a boil, lower heat and cook for 30 minutes. Just before serving, stir in some grated Monterey Jack or cheddar cheese. Heat until cheese melts. Serve with corn bread and salad.
Individual Turkey Pot Pies - Serves 4 From Amy A’Hearn, Wilson Avenue Hy-Vee dietitian All you need: 1 (10 ¾ - oz) can Hy-Vee 98% Fat-Free cream of chicken soup 1/3 cup skim milk 1 tsp. Worcestershire sauce 1 (10-oz) pkg. Hy-Vee frozen mixed vegetables or peas and carrots, thawed 1 ½ cups cubed cooked turkey (about 8 oz) 1 (12 oz) tube Hy-Vee refrigerated flaky biscuits 2 tbsp. grated Parmesan cheese All you do: 1. Preheat oven to 400º F. 2. In a large saucepan combine coup, milk and Worcestershire sauce. Stir in vegetables, and turkey. Cook over medium heat, stirring occasionally until bubbly. 3. Spoon into four 10-oz casseroles. Separate each biscuit into 4 layers. Place the rounds slightly overlapping on top of turkey mixture. Sprinkle with Parmesan cheese. 4. Place on baking sheet. Bake 12 to 15 minutes or until browned. Per serving: 408 calories, 54g carbohydrate, 27 g protein, 10 g fat, 5 g fiber, 60 mg cholesterol, 823 mg sodium Source: Try Foods International
Turkey Broccoli Braid From Amy A’Hearn, Wilson Avenue Hy-Vee dietitian All you need: 12 oz cooked turkey (or chicken), chopped (2 cups) 1 cup broccoli, chopped ½ cup red bell pepper, chopped 1 clove garlic, pressed 4 oz sharp cheddar cheese, shredded (1 cup) ½ cup mayonnaise 2 tsp dill weed ¼ tsp salt 2 pkg. (8 oz each) refrigerated crescent rolls 1 egg white, lightly beaten 2 Tbsp. slivered almonds All you do: 1. Preheat oven to 375º F. 2. Chop turkey and broccoli and place in a bowl. Add chopped red bell pepper. Press garlic over mixture and add shredded cheese to mixture. Add mayonnaise, dill mix and salt. Mix well. 3. Unroll pkg of crescent rolls. Do not separate. Arrange longest sides of dough across width of 12 x 15-inch pan and repeated with remaining pkg of dough. Roll out dough to seal perforations. On long side of pan, cut dough into strips 1 ½ inches apart, 3 inches deep leaving approximately 6 inches in the center of dough for filling. Spread filling evenly over middle of dough. 4. To braid: lift strips of dough across mixture to meet in center, twisting each strip one turn. Continue to alternate strips to form braid. Tuck ends under to seal at ends. Brush egg white over dough and sprinkle with almonds. 5. Bake 25 – 28 minutes or until deep golden brown.
Turkey Waldorf Salad From Amy A’Hearn, Wilson Avenue Hy-Vee dietitian All you need: Turkey, diced Celery, diced Apples, diced Pecans Dried cranberries Light lemon yogurt, 6 oz All you do: Mix all ingredients together in a bowl! Enjoy!
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