Week of September 18, 2011
Down Home Soul Food
Turkey Meatloaf
Serves 5
1.25 pounds lean ground turkey (93%)
1 egg
3/4 cup panko
2 tablespoons tomato paste
1 small onion, chopped fine
3/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoon Worchestershire sauce
1 tablespoon prepared mustard
1 tablespoon horseradish
Heat oven to 350ºF.
Combine all ingredients; mix well. Press into an 8 x 4 inch loaf pan. Bake for 50 minutes to 1 hour or until the internal temperature of loaf is well-done, 165ºF as measured by a meat thermometer. Let stand at room temperature 5 minutes before slicing.
COOKS NOTE: For leftovers, this makes the best meatloaf sandwiches I have ever had.
Week of September 11, 2011
Guaranteed Kid Pleaser - Healthy Chicken Nuggets
Prepare your baking sheet with nonstick foil. This makes for an easy cleanup with no sticking to the pan and breading falling off those little nuggets.
Start out by taking a full chicken breast and cutting it into cubes. Then toss it into a food processor and chop the chicken until you have a course ground chicken. Alternatively, you could just buy ground chicken breast at the grocery store to begin with, which takes out a step. However I like the texture better when I grind at home.
Add your spices, salt, pepper, a little garlic powder and parsley to the chicken. I also like an adobo seasoning.
Now, you will need some flour, a little bit of buttermilk in a shallow dish and some spicy panko crumbs which have been pulsed to refine in your food processor. (This step is important for toddlers)
Roll your chicken mixture into bite size balls. Dip them in the flour, then coat with the buttermilk and finally dip in the panko to coat. Set the nugget ball on prepared nonstick foil lined baking sheet and do the rest of the chicken mixture up the same way.
Use a fork to squash the nuggets a bit and to make them look like the fast food versions. Spray lightly with cooking oil spray. Bake them in a preheated oven for 10 - 12 minutes at 425º, or until they turn golden brown, turning once. Oven times vary.
This is far better than deep frying them, like they do at the Golden Arches and your kids will love the added crunch.
Serve with a sweet and sour sauce, prepared Pioneer's nonfat cream gravy mix or a honey mustard sauce.
Week of September 4, 2011
Spice it Up
Looking for a way to simply spice up your chicken, pork chops or fish without adding extra fat or calories?
Here is a great collection of rubs and dry marinades that is sure to have one of your favorites.
Asian Blend
• 3 tablespoons Chinese Five-Spice Powder
• 3 tablespoons hot paprika
• 1 teaspoon ground ginger
• 1 teaspoon freshly ground black pepper
• 1/4 teaspoon ground allspice
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Chili Rub
• 5 tablespoons mild pure chili powder
• 2 teaspoons crushed dried oregano
• 1/4 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Creole Dry Marinade
• 2 1/2 tablespoons sweet paprika
• 2 tablespoons garlic powder
• 1 tablespoon cayenne pepper
• 1 tablespoon onion powder
• 1 tablespoon freshly ground black pepper
• 1 tablespoon crushed dried oregano
• 1 tablespoon crushed dried thyme
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Mediterranean Rub
• 4 tablespoons crushed dried basil
• 4 tablespoons crushed dried tarragon
• 3 tablespoons crushed dried thyme
•1 tablespoon crushed dried rosemary
• 2 teaspoons garlic powder
• 1 small bay leaf, finely crushed
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Moroccan Rub
• 3 tablespoons ground coriander
• 2 tablespoons ground cumin
• 1 tablespoon ground cinnamon
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Mustard-Garlic Rub
• 2 tablespoons garlic powder
• 1 tablespoons onion powder
• 2 teaspoons crushed dried thyme
• 1 small bay leaves, finely crumbled
• 1 teaspoon dry mustard
• 1/2 teaspoon freshly ground black pepper
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Southwest Dry Rub
• 2 tablespoons good-quality chili powder
• 2 tablespoons sweet paprika
• 1 tablespoon ground coriander
• 1 tablespoon garlic powder
• 1 tablespoon crushed dried oregano
• 2 teaspoons ground cumin
• 1 teaspoon cayenne pepper
• 1 teaspoon crushed red pepper flakes
• 1 teaspoon freshly ground black pepper
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Tex-Mex Blend
• 2 tablespoons crushed dried oregano
• 2 tablespoons ground coriander
• 1 tablespoon garlic powder
• 1 to 2 teaspoons crushed red pepper flakes
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Garlic and Parsley Blend
• 9 tablespoons parsley flakes
• 1 tablespoon garlic powder
• 1 1/2 teaspoons onion powder
• 1 1/2 teaspoons paprika
• 1 1/2 teaspoons freshly ground pepper
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
Four Pepper Blend
• 3 tablespoons coarsely ground black pepper
• 3 tablespoons finely ground white pepper
• 3 tablespoons finely ground pink peppercorns
• 4 teaspoons ground cayenne pepper
Combine all ingredients and store in a sealed glass jar in a cool, dark place. Use within 3 months.
