Living Well In Yalobusha County
Plan Menus By Produce
By Pamela Redwine
Here is a new way to plan your meals on the go. Start in the produce section and plan meals based on what you see that looks good and is a good price. Base meals more around fruits and vegetables rather than meat. If you think of 5-6 good dinners and make a few in quantity for “plannedovers” you will usually have enough food to get through a week. Your wallet, waistline and heart will thank you!
Here are some fresh ideas for meals:
• Pasta with fresh broiled vegetables in season. Toss pasta and broiled veggies with herbs, broth and a little oil.
• Find a green veggie to go with baked fish and rice – usually zucchini or green beans
• Vegetable to go with chicken or turkey breast – usually broccoli or zucchini or green beans in a steam bag; can also be winter squash or spaghetti squash
• Ingredients for salsa that can be used to make burritos, tacos, fish, chicken as well as a tasty vegetable-consumption-boosting dip for veggies and tortilla chips.
• Stir fry veggies – consider carrots, mushrooms, spinach or peppers and these can be used for salads and other dishes, too. A stir fry is a great way to use up a lot of leftover veggies at the end of the week, too.
• Fruit for breakfast, snacks and desserts
• Cabbage for slaw – and it doubles as a great stir fry ingredient too.
• Seasonal produce for risotto – risotto is a creamy rice dish made with Arborio rice, found in most grocery stores. Arborio rice is short-grain rice that is very inexpensive and it is easy to cook, too! Use 3 cups water to 1 cup rice and add vegetables and seasonings half way through cooking. Stir well to make creamy and serve hot.
Article Source: Communicating Food For Health Newsletter, March 2009
Recipe of the Week
Baked Lime Chicken, Tabbouleh, Salad
1 package (12 oz) chicken tenderloins
1 fresh lime
3 cups cooked bulgur (or use brown rice)
1 tomato, diced fine
1-2 tablespoons chopped parsley
1 fresh lemon
1 tsp garlic powder
1 tsp oil
4 cups fresh lettuce
Black pepper to taste
Preheat oven to 350 degrees. Arrange chicken tender loins in a shallow baking pan and top with fresh lime juice and black pepper to taste. Cook until chicken is no longer pink in center, about 20 minutes (or chicken measures 165 degrees when tested with thermometer). Remove from oven. Meanwhile, make Tabbouleh salad: toss cooked bulgur with diced tomato, parsley, lemon juice, garlic and oil. Serve the bulgur on top of the fresh lettuce, 1 cup per person and serve with the baked chicken.