“Dine & Learn”

RECIPES FOR HEALTHY EATING

“Cooking healthy meals using homemade mixes”

The recipes that follow are the result of a USD 435 “Dine & Learn” workshop held for Parents As Teachers families in March of 2008. The workshop was designed to promote healthy meals and food; it was funded through the Nutrition and Physical Activity Initiative provided by the Community Foundation of Dickinson County. Class content for this “Dine and Learn” class and handouts were planned by Parents As Teachers program supervisor, Meta West, in conjunction with Abilene High School’s FCCLA Club (Family, Career and Community Leaders of America) and Nutrition and Meal Management classes, under the direction of FACS instructor Deb Mock. Students assisted in the organization and preparation for the class. Ashley Jadeborg was responsible for the final compilation of the recipes and the production of a class cookbook.

Included in the cookbook:

1. All-Purpose Ground Beef Mix w/ recipes for it’s use including:
1. Sloppy Joes
2. Speedy English Muffin Pizza
3. Quick Spaghetti Sauce
4. Easy Beef Stroganoff
5. Hamburger-Vegetable Soup
2. Chicken Mix w/ recipes for it’s use including:
1. Chicken Burgers
2. Chicken Casserole
3. Chicken Enchiladas
4. Huntington Chicken
5. Broccoli & Chicken Crock Pot Soup
3. Casserole Sauce Mix . . . use it in place of condensed soup in casserole type recipes
4. Chicken-Flavored Rice Mix w/ instructions on how to use.
5. Aunt Harriet’s Salad Dressing
6. Crumb Topping for Apple Crisp or Cherries and instructions for its use.

All-Purpose Ground Beef Mix Yield: Makes about 6 pints (12 cups)

This versatile ground beef sauce is made ahead, frozen in pint-size (2 cup) freezer bags, for use in a variety of quick-to-assemble “comfort” food dishes. The basic mix even sneaks in vegetables for a vitamin and mineral boost.

The recipe for this mix and accompanying recipes that utilize it were adapted from “Make-A-Mix Cookery” by Karine Elaison, Nevada Aharward, & Madeline Westover (HP Books, 1978).

5 pounds lean ground beef (or substitute ground chicken, turkey, or even pork)

1 tablespoon salt

2 cups finely chopped celery

2 cups finely chopped onions

1 cup finely diced green pepper or use finely chopped carrots if you prefer

In a large skillet or pot, brown ground beef over medium-high heat, stirring to break up meat. Drain; discard drippings. Stir in salt, celery, onions and green pepper. Cover, simmer over low heat until vegetables are tender, about 10 to 15 minutes. Remove from heat and cool. Ladle into 6 one-pint freezer bags. Seal and label containers with contents and date. Store in freezer. Use within 3 months.

Possible Uses: Thaw prepared ground beef mix and use in tacos, your favorite casseroles, or in the recipes that follow.

Sloppy Joes Yield: 6 servings

1 pint bag (2 cups) All-Purpose Ground Beef Mix, thawed

1 (8 oz.) can tomato sauce

1 tablespoon yellow prepared mustard

6 hamburger buns

Add all ingredients, except buns, to a medium saucepan and heat over medium to heat. Stir occasionally for about 10 minutes. Pile mixture into hamburger buns when ready to serve.

Speedy English Muffin Pizza Yield: Makes 12 individual pizzas

1 (6 oz.) pkg. English muffins

1 (8 oz.) can tomato sauce

1 teaspoon to 1 tablespoon Italian seasoning

1 cup (about 1/2 pkg.) All-Purpose Ground Beef Mix, thawed

1 1/2 to 2 cups of shredded cheese (such as Mozzarella, Cheddar, Parmesan)

Preheat oven to 350°.

Split English muffins in half (a fork works well for this task). Toast English muffin halves and place on a baking sheet with sides. Combine tomato sauce and Italian seasoning; spread approximately 1 to 2 tablespoons of sauce on each muffin. Add ground beef. Top with approximately 2 tablespoons of shredded cheese. Spoon meat mixture generously over English muffins. Sprinkle with Italian seasoning, and top with grated cheese. Bake in preheated 350° oven until cheese is melted, lightly browned, and bubbly (about 10 to 12 minutes).

Microwave alternative: Place prepared muffins on a microwave safe plate and heat in microwave.

Quick Spaghetti Sauce Yield: Makes 4 servings

1 pint bag (2 cups) All-Purpose Ground Beef Mix, thawed

2 (8 oz.) cans tomato sauce

6 tablespoons tomato paste

1 1/3 cups tomato juice or water

1 heaping tablespoon Italian seasoning

1 teaspoon granulated sugar

1/2 to 1 teaspoon garlic powder (or to taste), optional

Add all ingredients to a medium saucepan and heat over medium to medium-high heat until it starts to come to a boil. Reduce heat; simmer 30 minutes, stirring occasionally.

Serve with spaghetti cooked according to package directions. General guideline is to allow 2 ounces of pasta per person.

Easy Beef Stroganoff Yield: 4 to 6 serving

1 pint bag (2 cups) All-Purpose Ground Beef Mix, thawed

1/2 teaspoon garlic powder

1/4 teaspoon pepper

1/3 cup Casserole Sauce Mix (powdered)*

1 1/4 cups beef broth

1 (4 oz.) can sliced mushrooms, undrained

1 cup (8 oz.) sour cream

1 (8 oz.) package medium noodles, cooked & drained

In a large skillet, combine ground beef mix, garlic salt, pepper, casserole sauce mix, and beef broth. Simmer uncovered over medium heat until heated through and slightly thickened, about 5 to 10 minutes – stir occasionally. Add mushrooms; cook and

stir 1 minute. Stir in sour cream until just blended and heated through; do not boil.. Add sour cream and heat thoroughly. Serve over noodles.

*1 (10 3/4 oz.) undiluted can cream of mushroom soup can be used in place of the Casserole Sauce Mix. Instead of adding 1 1/4 cups beef broth, use 1 soup can of water or beef broth.

Hamburger-Vegetable Soup Yield: 6 to 8 servings

1 pint bag (2 cups) All-Purpose Ground Beef Mix, thawed

1 cup of diced potatoes

1 cup of sliced carrots

2 (16 oz.) cans of tomatoes

1 cup of sliced celery

1/4 cup of rice or barley

3 cups of water

1 teaspoon granulated sugar

1/2 teaspoon Italian seasoning

1 bay leaf

In a large saucepan, combine all ingredients. Bring to a boil over medium heat. Cover and simmer for at least 1 hour or until vegetables are tender.

Crock pot Alternative: Add ingredients to a crock pot and cook on low for 6 to 8 hours.

************

Chicken Mix Yield: Makes about 6 pints (12 cups)

Use the original preparation method outlined below or the crock pot method, depending on your preference.

11 pounds chicken breasts

3 tablespoons parsley flakes,

4 carrots, peeled & finely chopped (optional)

4 teaspoons salt

1/2 teaspoon pepper

2 teaspoons dried basil, crushed (optional)

Original Preparation Method: Combine all ingredients in a large kettle or Dutch oven with 4 quarts cold water. Cover and cook over high heat until water boils. Simmer until meat is tender, about 1 1/2 hours. Remove from heat. Strain broth and refrigerate until fat can be skimmed. Cool chicken, then remove (discard bones and skin as needed), and cut into bite-sized chunks. Put chicken into six 1-pint (2 cup) freezer containers, leaving 1/2” space at top. Pour skimmed chicken broth into six more 1-pint containers with 1/2” space at top. Seal and label containers with contents and date. Freeze. Use within 3 months. This method also yields about 6 pints of chicken broth along with the chicken.

Recipe adapted from “Make-A-Mix Cookery” by Karine Elaison, Nevada Aharward, & Madeline Westover (HP Books, 1978).

Crock Pot Preparation Method: Wrap 2 or 3 chicken breasts in a foil packet (see drug store fold directions that follow); divide seasonings among packets. Stack several packets alternately in the crock pot and add about 1 cup of water. Set on low for the day or on high for about 4 hours.” Follow instructions above for freezing cooked chicken.

These crock pot cooking instructions appeared in a Reflector Chronicle interview with Joan Taylor in October 2007.

Drugstore Wrap

Cut off enough aluminum foil to wrap around the food about 11⁄2 times or enough to make three 1-inch fold down when wrapping.

1. Place meat (or other food) in center of wrapping.
2. Bring two opposite edges of the wrap together

centered above food.

3. Fold the edges down in a series of folds 1/2”

to 1” deep until the fold lies against the food.

4. Press the fold down across the food, squeezing

out the air.

5. Turn package over. Press ends to remove air.
6. Fold ends snugly with a double fold.
7. Bring ends up and fasten securely with cord

or freezer tape. Label.

Possible Uses: Thaw prepared chicken and add to a sauce for pasta, make into chicken salad, use in a casserole, or in the recipes that follow.

Chicken Burgers Yield: 8 burgers

From “Make-A-Mix Cookery” by Karine Elaison, Nevada Aharward, & Madeline Westover (HP Books, 1978).

2 cups Chicken Mix, thawed

1 cup barbecue sauce

8 hamburger buns

Combine Chicken Mix and barbecue sauce in a medium saucepan. Cook over medium heat about 10 minutes, until heated through. Serve over hamburger buns.

Chicken Casserole Yield: 6 serving

1/3 cup Casserole Sauce Mix (powdered) *

1 1/4 cups water

2 cups Chicken Mix, thawed

1 (10 oz.) package frozen vegetables (peas, carrot & peas blend, broccoli, etc.)

1 cup grated cheddar or American cheese

Preheat oven to 350°.

Combine 1/3 cup Casserole Sauce Mix with water in saucepan. Cook and stir until thickened. Butter or spray a 9”x13” baking dish and layer with Chicken Mix, frozen vegetables, and grated cheese. Bake in preheated oven for 30 minutes. Serve over cooked rice (see Chicken-Flavored Rice recipe) or cooked spaghetti.

*1 (10 3/4 oz.) undiluted can cream of chicken (or other

flavored soup) can be used in place of the Casserole Sauce Mix; omit 1 1/4 cups water and add soup and chicken directly to the casserole dish (thin with a little water only if needed).

Chicken Enchiladas Yield: 12 enchiladas

2/3 cup Casserole Sauce Mix (powdered) *

2 1/2 cups water

2 cups Chicken Mix, thawed

1 cup sour cream

8 oz. shredded cheese, American or cheddar

12 flour tortillas

Preheat oven to 350°. Butter of spray 9” x 13” baking dish. Combine 2/3 cup Casserole Sauce Mix with water in saucepan. Cook and stir until thickened then add the sour cream & half the cheese. Remove about 1/3 of this mixture to a bowl; add the Chicken Mix to the remaining 2/3 of the mixture. Divide the creamy chicken mixture among tortillas; roll up each and place in prepared baking dish. Spread the reserved sour cream-cheese mixture over the tortillas. Top with remaining cheese. Cover with foil and bake in preheated oven for 45 minutes or until hot and bubbly.

*1 (10 3/4 oz.) undiluted can cream of chicken (or other flavored soup) can be used in place of the Casserole Sauce Mix; omit 1 1/4 cups water and add soup and chicken directly to the casserole dish (thin with a little water only if needed)

Huntington Chicken Yield: 6 to 8 servings

This recipe is the one used by the USD 435 cooks; it has been adapted to use the prepared Chicken Mix.

2 cups chicken broth (homemade, canned or use bouillon cubes

or granules to make broth)

4 tablespoons (1/4 cup) all-purpose flour

2 cups Chicken Mix

1 cup (before cooking) shell macaroni -- cook in salted water according to package

directions

1/4 pound cheese, shredded (about 1 1/4 cups) -- use American or other cheese of your

preference

2 cups bread crumbs (process bread slices in the food processor to make bread crumbs)

1 tablespoons butter or margarine

Preheat oven to 325°. Grease or spray a 9” x 9” baking dish.

Place flour in a saucepan; gradually add chicken broth and whisk to thicken as mixture is cooked over low heat. In a large bowl, combine and mix: Chicken Mix & macaroni, cheese & thickened broth. Put in prepared pan. In a skillet brown bread crumbs in melted butter; spread on top of chicken mixture. Bake in preheated oven for about 30 minutes until hot and bubbly.

Broccoli & Chicken Crock Pot Soup Yield: 6 to 8 servings

1/4 cup (1/2 stick) butter or margarine

3 celery ribs, minced

2 tablespoons minced onion

1/4 cup all-purpose flour

2 cups chicken broth

2 cups Chicken Mix

10 oz. box of frozen broccoli or use mixed vegetables

Milk -- about 1 cup (or use more milk & less chicken broth)

Velveeta® cheese, cubed – 1 1/2 to 2 cups or to taste

Melt butter in large pot on medium heat. Add minced celery and onions and sauté. Stir in flour and cook several minutes. Add chicken broth and cook until slightly thickened.

At this point, mixture may be added to a crock pot along with Chicken Mix and remaining ingredients; set on low and cook at least 3 hours.

Or, to continue on range top: Add remaining ingredients and simmer for at least 15 to 20 minutes or longer.

************

Casserole Sauce Mix Yield: 3 cups mix (equivalent to about 9 cans of soup)

This sauce is similar to purchased condensed soup. However, it has about one-third the calories and sodium and about a hundredth the fat. Canned soup adds 300 calories to your casserole — this adds 95. You may want to make up a couple of batches, with different flavors of bouillon. This recipe was developed by Iowa Sate University Extension Service.

2 cups nonfat dry milk

1/4 cup cornstarch

1/4 cup instant chicken bouillon (or other flavor)

2 tablespoons dried minced onion flakes

1 teaspoon dried basil, crushed (optional)

1 teaspoon dried thyme, crushed (optional)

1/2 teaspoon pepper

Combine all ingredients, mixing well. Store in airtight container.

To use Casserole Sauce Mix: Combine 1/3 cup mix with 1 1/4 cups water in saucepan. Cook and stir until thickened. Or, to save pans, add mix and water to browned and drained casserole meat and cook in skillet with other casserole ingredients. Use instead of canned soup in any casserole.

************

Chicken-Flavored Rice Mix Yield: About 4 cups

An excellent addition to your favorite main dish. Recipe from “Make-A-Mix Cookery” by Karine Elaison, Nevada Aharward, & Madeline Westover (HP Books, 1978).

4 cups uncooked long-grain rice

4 tablespoons (1/4 cup) instant chicken bouillon

1 teaspoon salt

2 teaspoons dried parsley flakes

1/4 teaspoon pepper

Combine all ingredients in a large bowl. Stir until evenly distributed. Put about 1 1/3 cups of the mixture into three 1-pint airtight containers. Seal and label containers with contents and date. Store in a cool, dry place. Use within 6 to 8 months.

Use the rice mix to prepare:

Chicken-Flavored Rice Yield: 4 to 6 servings

1 1/3 cups Chicken-Flavored Rice Mix

2 cups cold water

1 tablespoon butter or margarine

Combine all ingredients in a medium saucepan. Bring to a boil over high heat. Cover, reduce heat and cook15 minutes, until liquid is absorbed.

Aunt Harriet’s Salad Dressing

This recipe came from an interview with Joan Taylor and will appear in the 2007-08 “Home Cooking” cookbook which will be available at the Dk. Co. Historical Society in December 2008. Make it up and keep it on hand in the refrigerator.

Mix together in a blender: 2 teaspoons paprika

2 teaspoons salt

2 teaspoons dry mustard

2 tablespoons celery seed

2 teaspoons grated fresh onion

1 cup granulated sugar

1/2 cup cider vinegar

With blender running, slowly add 2 cups of any cooking oil of your choice. Dressing will be thick and will keep in the refrigerator for several weeks. Serve sparingly over fruit as a salad.

Uses:

q Use sparingly over fresh or well drained canned fruit for a brunch or dinner salad.

q Mix with chopped cabbage for a coleslaw salad.

q Use as a sweet but tangy dressing for garden green salads.

************

Crumb Topping for Apple Crisp or Cherries Yield: Enough to top two 9” pans of fruit

This is a recipe from Helen Hettenback, that appeared in the Dickinson County Historical Society’s 2003-04 “Home Cooking” cookbook by Meta Newell West. Helen

keeps this mixture on hand for quick desserts.

1 cup brown sugar (packed)

3/4 cup all-purpose flour

1 1/2 cup oatmeal, quick or old-fashioned

1 teaspoon ground cinnamon

3/4 teaspoon salt

1 stick margarine (1/2 cup)

In a mixing bowl, combine dry ingredients; work in margarine until mixture becomes crumbly. Store in refrigerator or freezer until ready to use.

When ready to use: spread approximately 4 cups fruit (or a 21 -ounce can of pie filling) in a 9” pan; cover with topping mixture. Bake at 350° for 30 to 40 minutes.