14 NovSatisfy Your Family Or Guests With These Classics

Culinary skills comprise only a part of the talents needed by the manager of meals every day. Skills are needed in budgeting costs, not only in dollars but also in time and energy. A knowledge of nutritious foods lays the foundation for meal planning. Attention must be given to safe and sanitary practices in the handling of food. Top quality wines should be chosen. In the last analysis, the meals must be satisfying to the diners.nutritious-meals

In order to control food costs, the family budget needs to include a line for food, and important restaurants. The dollar amount should include food eaten at home as well as food eaten away from home. The government has determined that a person with an average income spends 18 percent of what they earn for food. Those with lower incomes spend a higher percentage on food, while those from higher income levels spend a smaller percentage. Keep a record of all food costs for a month–at home and away–to see what percentage of your budget you spend on food and where it is spent. The average American eats four to five meals per week away from home now. The first step in controlling food costs might just be to use the following quick and easy recipes at home rather than choosing to eat at a restaurant.

In the hectic pace of family schedules, time is a precious commodity. For that matter, energy too is at a premium. Preplanning menus, grocery lists, delegation of tasks, will make meal preparation a possible, even pleasant, task. Create your own form, with days of the week on one axis and the three daily meals on the other. Dedicate 20 minutes each week to filling it in with menus your family enjoys, and add a new taste every now and then. Laminating the form will allow you to wipe it clean for each week’s planning session. With the menu written, the grocery list is a snap. Think through the food preparation skills and schedules of the family members, and delegate tasks to accomplish each meal.

Three tools are available for the public to ensure nutritious meals: 1. The U.S. Department of Agriculture/U.S. Department of Health and Human Services Dietary Guidelines gives goals related to activity and food choices that will lead to healthy meals. 2. The Food Guide Pyramid states the number of servings and the size of servings for a day’s meals. The vegetarian version of the food pyramid is recommended. 3. The food label of each product gives the serving size of the packaged food and the nutrients that that serving will provide. With 61 percent of the population overweight or obese, the intended serving size needs to be especially important to the American public.

Safe handling of food from the supermarket to the table involves proper refrigeration; dry, cool storage of nonrefrigerated items; and rotation of the inventory. Clean hands and clean surfaces are part of keeping food safe to eat. Leftovers should be refrigerated promptly, not left to cool on the counter. The latter myth comes from not wanting to waste the block of ice in the iceboxes of yesteryear. Thorough reheating and brief holding times improve the safety of using leftovers.

Right up front, meals that are planned and served must be satisfying to the family and/or guests. The tastes, textures, aromas, colors, appearance–the foods themselves–must be appealing in order to pass the satisfaction test. Familiar foods will do that. But do expand the family choices with a new recipe, a new food, or a new preparation method every now and then. Why limit choices to a very few when there are so many wonderful tastes and shapes and combinations that are possible.

Meal managers plan meals throughout the weeks, months, and years. These five goals can set the stage for nutritious, delicious meals, no matter what the season. You are invited to try the following recipes to add to your meal management skills.


1     medium tomato
1/2   cup chopped onion
2     cloves garlic
2     cups cold water
1     cup white rice
2     T. oil
1     T. diced green chili
1     T. chopped cilantro
1     t. salt

Blend tomato, 1/4 cup onion, garlic,
and 1 cup water. Rinse the rice once;
drain. Heat oil in a frying pan; add rice
and 1/4 cup onion. Heat until rice is
golden. Add tomato mixture, remaining
water and onion, green chili, cilantro,
and salt. Cover and simmer for 15 to 20
minutes. Serves: 4. Calories per serving:
242; protein: 3 grams; carbohydrate: 40
grams; fat: 7 grams; cholesterol: 0 milligrams;
fiber: 1 gram.

Edna Favela, LLU Student Dietitian


2     T. olive oil
1     large leek, finely chopped
3     cloves garlic, crushed
4     ounces mushrooms, chopped
1/4   t. cumin
1     t. ground coriander
1/2   cup brown or green lentils
1/2   cup red lentils
2     cups vegetable stock
10    ounces sweet potato, diced
4     T. finely chopped fresh coriander
8     sheets ready-rolled puff pastry
1     egg, lightly beaten
1/2   leek, cut into thin strips
6     ounces plain nonfat yogurt
2     T. grated cucumber
1/2   t. brown sugar

Preheat oven to 400[degrees]F. Heat oil in a medium-sized saucepan over medium heat; saute leek, garlic, mushrooms, cumin, and ground coriander until soft and aromatic. Add lentils and stock; simmer for 40 minutes or until lentils are soft. Add sweet potato the last 5 minutes. Transfer to a bowl; add fresh coriander. Cool. Cut pastry sheets into four even squares. Place 1 1/2 tablespoons of filling in the center of each square; bring corners together to form a pouch. Pinch together and tie pouch with a string. Lightly brush with egg; place on lined baking trays. Bake 20-25 minutes or until pastry is puffed and golden. Soak leek strips in boiling water for 30 seconds. Remove the string and retie with a piece of blanched leek. Mix yogurt, cucumber, and brown sugar in a small bowl. Serve with pastry pouches. Yield: 32 pouches. Calories per pouch: 75; protein: 2 grams; carbohydrate: 8 grams; fat: 3 grams; cholesterol: 7 milligrams; fiber: 1 gram.

Alex Nyguen, LLU Student Dietitian


1 1/2   T. corn syrup
1/4     cup sugar
2       t. margarine
2       cups walnuts or pecans

Heat corn syrup, sugar, and margarine
in a small saucepan until the sugar dissolves.
Add nuts and coat generously.
Place on a baking sheet, and bake at
300[degrees]F for 20 minutes or until dry. Stir
often to avoid burning. Yield: 2 cups.
Calories per 2 tablespoons: 117; protein:
2 grams; carbohydrate: 7 grams; fat: 10
grams; chol- esterol: 0 milligrams; fiber:
1 gram.

Katie Ellingson, LLU Student Dietitian


2     8-ounce packages neufchatel
1/3   cup low-fat mayonnaise
1/2   cup parmesan cheese (fresh)
1/2   cup green onions, diced

Cream the cheeses and mayonnaise
together. Add green onions; stir well.
Serve as a dip for fresh vegetables or
crackers. Yield: 2 1/2 cups. Calories per 2
tablespoons: 81; protein: 3 grams; carbohydrate:
1 gram; fat: 7 grams; cholesterol:
21 milligrams; fiber: 0 grams.

Courtney Pellow, LLU Student Dietitian


1       pound black beans
3       quarts water
1 1/2   cups chopped onion
1       cup chopped green pepper
3       cloves garlic, minced
2       packets G. Washington Broth
salt, to taste

Sort and rinse beans. In a large
saucepan, bring beans to a boil in the
water. Turn off heat and let sit for 15
minutes. Add onion, pepper, and garlic.
Simmer until the beans are soft (approximately
45 minutes to 1 hour).
When the beans are soft, add seasoning
and salt. Serve over brown rice. Serves:
12. Calories per serving: 120; protein: 8
grams; carbohydrate: 20 grams; fat: 1
gram; cholesterol: 0 milligrams; fiber: 4


1       package yeast
1       cup warm water
2       T. oil
1       t. salt
2       T. brown sugar
1/2     cup raw wheat germ
1 1/2   cups flour
1/2     cup whole-wheat flour
1       egg, beaten
1/4     cup sesame seeds

Dissolve yeast in warm water; add oil, salt, sugar, and wheat germ. Add half the flour and beat until smooth. Add enough flour to make a stiff dough. Knead until smooth and elastic, using added flour as needed. Place dough in a
greased bowl; cover with a damp towel, and let it rise in a warm place until doubled in bulk (approximately 1 hour).
Punch down the dough, and divide it in half. Cut each half into 24 equal pieces; roll each into 6- or 8-inch lengths.
Place on baking sheets about 1/2 inch apart. Brush with egg and sprinkle with sesame seeds or wheat germ. Let rise
until double in size. Bake at 325[degrees]F for 30 minutes. Yield: 4 dozen. Calories per stick: 33; protein: 1 gram; carbohydrate: 5 grams; fat: 1 gram; fiber: .5 gram.


1/2     cup dried apricots, diced
1/4     cup dried cranberries
1/2     cup apple, peeled and grated
1/2     cup reduced-sugar apricot
1 1/2   t. baking soda
1       cup all-purpose flour
1/2     cup oat bran
2       cups rolled oats
1/2     t. coriander
1/2     t. cardamom
1       cup brown sugar
2/3     cup reduced-calorie margarine,

In a medium bowl, combine apricots, cranberries, apple, and preserves. Stir well. In a large bowl, combine baking
soda, flour, oat bran, oats, seasoning, and brown sugar. Stir in margarine. Press lightly half of crust mixture in the
bottom of a 9″ x 13″ pan sprayed with cooking spray. Spread on the fruit mixture. Sprinkle the remaining crust mixture on top. Bake at 325[degrees]F for 20 minutes. Cut into bars. Yield: 24 two-inch bars. Calories per bar: 151; protein: 2 grams; carbohydrate: 27 grams; fat: 4 grams; cholesterol: 0 milligrams.


1   large onion, sliced in thin wedges
2   cloves garlic, minced
2   T. olive oil
1   16-ounce can stewed tomatoes
1   t. thyme
1   bay leaf
1   medium unpeeled eggplant
2   medium zucchini, sliced
2   green bell peppers, seeded and cut in to strips

In a Dutch oven, cook onion and garlic in oil until tender. Add the undrained tomatoes, thyme, and bay leaf. Cover and simmer for 10 minutes. Discard the bay leaf. Set aside 2 cups of the tomato mixture. Slice eggplant in quarters
lengthwise and then slice into 1/2-inch slices. Arrange half of the eggplant, zucchini, and peppers over the tomato
mixture in the Dutch oven. Cover with 1 cup of reserved tomato mix. Arrange remaining vegetables on top; sprinkle
with a little salt. Add remaining tomato mix. Cover; simmer 20 minutes. Uncover; simmer 15 minutes more. Very good reheated the following day. Serves: 8. Calories per serving: 72; protein: 2 grams; carbohydrate: 9 grams; fat: 4 grams; cholesterol: 0 milligrams; fiber: 2.6 grams.


1   large butternut squash
1   T. olive oil
1   large leek, chopped
1   pear, peeled, cored, and quartered
2   t. grated ginger
6   cups broth made with McKay’s
Chicken-Style Seasoning

Cut squash in half; remove seeds and bake at 350[degrees]F until tender. In a large saucepan, heat oil on medium
heat; add leek, pear, and ginger; cook for 5 minutes. Add broth; bring to a boil. Add squash flesh; reduce heat;
simmer for 20 minutes. Puree soup in blender; add more broth if too thick. Serve hot. Serves: 8. Calories per
serving: 90; protein: 4 grams; carbohydrate: 12 grams; fat: 3 grams; cholesterol: 0 milligrams; fiber: 3 grams.

Katie Ellingson, LLU Student Dietitian


4     cups red leaf lettuce
1     t. olive oil
3/4   cup portabella mushrooms, cut in slivers
1/4   cup fresh raspberries
1/2   cup carmelized walnuts

Wash and tear lettuce in bite-sized pieces. Dry and chill. Heat olive oil in a small frying pan; saute slivered
mushroom. Cool. Combine in a salad bowl with lettuce, raspberries, and walnuts. Serve with a favorite low-fat or fat-flee salad dressing. Serves: 4. Calories per serving: 147; protein: 3 grams; carbohydrate: 11 grams; fat: 11 grams; cholesterol: 0 milligrams; fiber: 2.5 grams.

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