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Information provided by:
Janna Kelley
Family & Consumer Science, Extension Educator
Pontotoc County Extension
1700 N. Broadway
Ada, OK 74820
(580) 332-2153
Fruity Fried Chicken Salad
1 pound Breaded Chicken Chunks
1 mango, peeled and sliced
1 avocado, peeled and sliced
1 red onion, sliced thin
2/3 cup light raspberry vinaigrette salad dressing
1 (10 oz) bag baby spinach
Prepare chicken in the oven, baking at 400 degrees until golden brown and 165 degrees. Mix spinach leaves,mango, avocado, and red onion. Toss with salad dressing.
Vegetable Spaghetti
8 ounces uncooked spaghetti
1 (28 ounce) jar meatless spaghetti sauce, divided
1 1/2 cups sliced zucchini (1/2 inch pieces)
1 cup sliced celery
1 cup thinly sliced carrots
1 cup sliced fresh mushrooms
1 medium onion, chopped
1 tablespoon olive or canola oil
2 cups fat-free cottage cheese
2 cups shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
1. Cook spaghetti according to package directions; drain and place in a large bowl. Add 1-1/2 cups spaghetti sauce; set aside. In a large nonstick skillet, saute the zucchini, celery,carrots, mushrooms and onion in oil until tender.
2. Spread 1/2 cup spaghetti sauce in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Layer with half each of the spaghetti mixture, cottage cheese, vegetables and mozzarella cheese. Repeat layers. Cover with remaining sauce; sprinkle with Parmesan cheese. Cover and bake at 350 degrees F for 30 minutes. Uncover; bake 10-15 minutes longer or until bubbly. Let stand for 10 minutes before serving.
Nutritional Analysis: One serving (3/4 cup) equals 290 calories, 7 g fat (3 g saturated
fat), 20 mg cholesterol, 645 mg sodium, 36 g carbohydrate, 4 g fiber, 18 g
protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
Grilled Pork Filet
1 1/2 pounds pork filet
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper
1 cup barbeque sauce
1. Prepare grill for indirect heat. Indirect heat comes from the perimeter of the grill or higher racks; not directly overn flame or coals.
2. Season meat with garlic powder, salt, and pepper.
3. Lightly oil grate. Place tenderloin on grate, and position drip pan under meat. Cook over indirect heat for 30 minutes.
4. Brush tenderloin with barbeque sauce. Continue cooking for 15 minutes, or to an internal temperature of at least 160 degrees. Slice pork, and serve.
Easy Sweet & Sour Meatballs
3/4 pound Fully Cooked Meatballs
16 oz. Frozen Stir Fry Vegetables
1/4 cup apricot jam
1/4 Catalina Salad Dressing
2 Tablespoons Soy Sauce
Mix all ingredients in skillet. Cook on medium-high heat until meatballs reach 165 degrees and vegetables are tender. Serve over rice or pasta.
4 Servings: 400 Calories, 25g Total Fat, 9g Saturated Fat, 40mg Cholesterol, 1350mg
Sodium, 30g Carbohydrates, 2g Fiber, 15g Protein
Grilled Hot Dogs
6 all meat hot dogs
1/2 cup pickle relish
1/4 cup creamy poppyseed dressing
6 toasted hot dog buns
1/2 of a tomato, diced
Shredded lettuce
Preheat grill. Add hot dogs and cook 7-8 minutes until 165 degrees. Meanwhile mix dressing and pickle relish in a small bowl. Place lettuce and tomato on buns, add hot dog and top with relish mixture.
6 Servings: 270 Calories, 12g Total Fat, 4g Saturated
Beef Fajita Quesadillas
Beef Fajita meat
1 bell pepper, cut into strips
1/2 cup onion, cut into strips
1/2 cup prepared salsa
1/2 cup drained and rinsed canned black beans
6 corn tortillas
1 1/2 cups low-fat shredded cheddar cheese
· Spray a large skillet with cooking spray. Add beef fajita meat on medium-high heat for about 5 minutes, stirring frequently.
· Add pepper and onion; cook 4-5 minutes longer. Stir in salsa and beans; cook an additional 3 minutes, or until heated through.
· Spoon 1/4 of the beef mixture onto 3 tortillas. Sprinkle evenly with cheese. Top each tortilla with another corn tortilla. Spray second large skillet with cooking spray.
· Add quesadillas to skillet (may need to cook one at a time); cook 2 minutes on each side or until golden brown.
Keep Food Safe this Summer
Keep Cold Foods Cold - Below 40 degrees
Keep Hot Foods Hot - Above 140 degrees
Don’t Cross Contaminate - Use clean utensils,
cutting boards and trays & WASH YOUR HANDS OFTEN
Cook it Right— The only way to tell if a food has reach a safe
temperature is to use a food thermometer.
· Steak/Roasts 145, Ground beef 165, Poultry 165, Pork 160.
· All leftovers or precooked foods 165
During Summer foods should not be in the DANGER ZONE between 40-140 degrees longer than 1 hour
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