You might be wondering where I have been! Well I thought I would show you..
I have been training new staff at the Expanded Food and Nutrition Education Program! Our training room has no internet… thus… I have been working full time without the internet, then heading into Bonefish to work with again.. no internet!
I have been preparing tons of recipes from the EFNEP cookbook and training new staff on how to be a nutrition educator in our State! My fellow trainer and I went grocery shopping for the training and purchased snacks as well:
The first day of training included The Role of A Nutrition Educator, Fix It Fast Lesson on preparing foods quickly and healthy, and lots of other training topics such as the Dietary Guidelines!
All of the core curriculum includes a food preparation, sometimes its just a sample and other times it can be prepared as a meal. Most of our lessons that we are modelling for the trainees were morphed into our “lunch” for the day. Our Fix it Fast Lesson included the Beefy Skillet Recipe and Colorful Coleslaw:
It is kind of a healthier take on Hamburger Helper.
One thing to keep in mind is the majority of Americans are eating unhealthy, or at least are not aware of how they can take steps to being healthier. EFNEP can help lead limited resource families towards taking these steps! So, while you may not enjoy the idea of Hamburger Helper, many many many other people are choosing a double whopper with large fries. Learning the basics is a step in the right direction!
Beefy Skillet Recipe:
Ingredients
• 1 pound lean or extra lean ground beef
• 1 envelope beef-flavored onion soup mix
• 1 cup water
• 1 pound lean or extra lean ground beef
• 1 envelope beef-flavored onion soup mix
• 1 cup water
• 1/4 cup chopped onion
• 1 (8-ounce) can tomato sauce
• 1 (8-ounce) can corn, drained
• 3/4 cup uncooked elbow macaroni
• 1/2 cup low-fat cheddar cheese, shredded
• salt and pepper to taste
Directions
1. Brown ground beef in a large skillet. Drain. Return meat to skillet.
2. Stir in the soup mix, water, onions, tomato sauce, corn, and macaroni.
3. Bring mixture to a boil. Cover and simmer for 10 minutes. Add salt and pepper to taste.
4. Remove cover and simmer until macaroni is tender; stir occasionally.
1. Brown ground beef in a large skillet. Drain. Return meat to skillet.
2. Stir in the soup mix, water, onions, tomato sauce, corn, and macaroni.
3. Bring mixture to a boil. Cover and simmer for 10 minutes. Add salt and pepper to taste.
4. Remove cover and simmer until macaroni is tender; stir occasionally.
5. Top with cheese.
Makes 5 Servings of 1 cup each
Nutrition information Per 1 cup Serving:
240 calories
240 calories
Total Fat 6 g (Saturated Fat 2 g)
Protein 24 g
Total Carbohydrate 26 g
Excellent Source of Vitamin C
Iron Good Source of Iron
Good Source of Vitamin A
Total Carbohydrate 26 g
Excellent Source of Vitamin C
Iron Good Source of Iron
Good Source of Vitamin A
Day 2 Training!
The second day of training focused on Food Safety. I trained the others on proper cooking temperatures, foodborne illness, proper handwashing techniques, and much more! I helped guide them in calibrating thermometers and we prepared Chicken Broccoli Quiche and the Hearty Vegetable Salad.
I thought I would really not like the hearty vegetable salad, but luckily, it was rather enjoyable! I didn’t remember ever liking Lima Beans as much as I did in this salad!
Chicken and Broccoli Casserole Recipe:
Ingredients
• 1 9-inch ready made pie crust, baked
• 4 eggs
• 1 cup low-fat or skim milk
• 3/4 cup low-fat cheddar cheese, shredded
• 3/4 cup cooked, chopped chicken
• 10-ounce frozen, chopped broccoli
• 1/4 cup carrots, shredded
• 1/4 cup finely chopped onion (optional)
• pepper to taste • 1/2–3/4 teaspoon garlic salt
• 1 9-inch ready made pie crust, baked
• 4 eggs
• 1 cup low-fat or skim milk
• 3/4 cup low-fat cheddar cheese, shredded
• 3/4 cup cooked, chopped chicken
• 10-ounce frozen, chopped broccoli
• 1/4 cup carrots, shredded
• 1/4 cup finely chopped onion (optional)
• pepper to taste • 1/2–3/4 teaspoon garlic salt
Directions:
1. Preheat oven to 350° F. Bake pie crust according to package directions.
2. In a mixing bowl, combine eggs, milk, salt and pepper. Mix well.
3. Place frozen chopped broccoli in microwave. Cook according to package directions. Pour off liquid. Let cool, squeeze broccoli to remove some more water.
4. Layer the meat, vegetables and cheese into baked pie crust. Pour the egg mixture over the ingredients.
5. Bake at 350° F for 30 to 40 minutes or until top is browned and a knife inserted in the center comes out clean.
6. Let stand 5 minutes before cutting.
2. In a mixing bowl, combine eggs, milk, salt and pepper. Mix well.
3. Place frozen chopped broccoli in microwave. Cook according to package directions. Pour off liquid. Let cool, squeeze broccoli to remove some more water.
4. Layer the meat, vegetables and cheese into baked pie crust. Pour the egg mixture over the ingredients.
5. Bake at 350° F for 30 to 40 minutes or until top is browned and a knife inserted in the center comes out clean.
6. Let stand 5 minutes before cutting.
(Makes 2 pies with 6 slices in each)
Nutrition information Per Serving
270 calories
270 calories
Total Fat 16g
Sat. Fat 6
Protein 16 g
Total Carbohydrate 17 g
Excellent Source of Vitamins A
Excellent Source of Vitamin C
Excellent Source of Calcium
Total Carbohydrate 17 g
Excellent Source of Vitamins A
Excellent Source of Vitamin C
Excellent Source of Calcium
We also made the following recipe for a Hearty Vegetable Salad!
Ingredients
• 1 (15-ounce) can baby green lima beans, drained
• 1 (15-ounce) can whole kernel corn, drained
• 1 medium tomato, chopped
• 1 (15-ounce) can baby green lima beans, drained
• 1 (15-ounce) can whole kernel corn, drained
• 1 medium tomato, chopped
• 1/4 cup chopped onion
• 1/3 cup Italian dressing, fat-free
• black pepper to taste
Directions
1. Heat lima beans and corn in microwave.
2. In large bowl, combine lima beans, corn, tomatoes and onions.
3. Pour Italian dressing over vegetable mixture and toss. Add black pepper to taste.
4. Serve immediately or chilled.
1. Heat lima beans and corn in microwave.
2. In large bowl, combine lima beans, corn, tomatoes and onions.
3. Pour Italian dressing over vegetable mixture and toss. Add black pepper to taste.
4. Serve immediately or chilled.
Makes 8 Servings of 1/2 cup each
Nutrition information Per Serving
140 calories
140 calories
Total Fat 1 g
Saturated Fat 0g
Protein 6 g
Total Carbohydrate 28 g
Total Carbohydrate 28 g
Dietary Fiber 6 g
Sodium 410 mg
Good Source of Iron!
So that is what I have been up to and I have more to show you, like the My Pyramid Sampler, Muchos Nachos, Vegetables with Pasta, Fruit Smoothies, and much more! I am heading out of town this weekend but hopefully I will tune in and catch up with all of you!
What are your weekend plans?
Have any recipes you prepared ever surprise you?
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