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Living Well in Yalobusha County

March Is National Nutrition Month


I took last week off to spend time with my family who was out for Spring Break.  I also had planned to get a few things done around the house.  The weather did not cooperate as we had hoped.  Our plans of camping, yard work, and painting were replaced with indoor activities such as an indoor trampoline park, winter jam concert, sleeping late and shopping.  Actually, the kids probably had a better spring break due to the rain and cold weather.  But now Slade and I still have to find time to get the yard work and painting done…..


 

Fifteen Ingredients, Five Meals

In honor of National Nutrition Month let’s do something that will make your life easier while getting great recipes for yourself!

A while ago I read an article with a simple grocery list that included 25 ingredients for 15 different meals. It was a hit with their readers and they had requests to do more shopping and meal plans that helps everyone shop for a few items and then prepare many meals from a single list.

One of the lessons we all can learn from this process is that cooking at home saves a lot of time and money when compared to dining out or surviving on fast food.

With all that in mind here’s the new list for 5 meals with 15 ingredients in celebration of Nutrition Month.

Shopping List:

1) Chicken tenderloins (5 pound bag)

2) Pork chops (one per person)

3) Tilapia fillets (one per person)

4) Corn tortillas (2 one-pound bags)

5) A five pound bag of red potatoes, divided

6) A head of fresh cabbage

7) 1 pound bag of carrots

8) 3 onions

9) 1 package of “stop light” peppers or 2 bell peppers

10) 1 pound bag of frozen corn

11) 1 gallon skim milk

12) 1 15-ounce can of pinto beans

13) 1 can of tomatoes with onions and chilies

14) 1 pound bag of brown rice

15) 1 medium jar of salsa


Pantry Checklist:

Olive oil, vinegar, salt and pepper, Italian seasoning, garlic powder, chili powder, Cumin, hot pepper sauce, corn starch, mustard, bread crumbs and salad ingredients

Meals

1) Fish Tacos with Slaw

2) Pork Chops with Potato Carrot Casserole

3) Chicken Fajitas with Brown Rice

4) Chicken Corn Chowder

5) Vegetarian Chili

 

Fish Tacos with Slaw

• Place tilapia filets (one per person) in a large nonstick skillet. Top with prepared salsa and bake at 375 degrees F until done, about 10 minutes (fish will be firm and will flake with a fork).

• Make the slaw by slicing ? a head of cabbage very thin with a knife and grating one carrot into a mixing bowl. Top with vinegar, oil, salt, pepper, dried Italian seasoning, and a dash of hot pepper sauce.

• Heat the corn tortillas in a microwave or oven, briefly, until warm (2-3 per person)

• Place 2-3 corn tortillas on the plate and fill with slaw and top with cooked fish. Serve with salsa on the side.

Pork Chops with Potato Carrot Casserole

• Veggies: Slice 3 pounds of potatoes, 2 carrots, and one peeled onion and place them into a glass casserole dish. Toss with oil, salt, and pepper. Cover and microwave for 8 minutes.

• Place the potato mixture uncovered in a preheated 400 degree oven and bake until soft, about 10-15 minutes.

• Coat the tops of the pork chops with a little mustard and bread crumbs. Bake them along with the veggies until done (pork will be firm and reach 165 degrees internally). 

Chicken Fajitas with Brown Rice

• Make brown rice according to package instructions. Use 2 cups of rice plus whatever water is called for on the bag, about 4 cups and cook until done.

• Chop 2 bell peppers and one onion.

• Sauté chicken tenders with sliced peppers and onions in a large nonstick pan with olive oil until golden. Season with salt, pepper, Italian seasoning, and hot pepper sauce.

• Cover the pan and cook until the chicken tenders are done over medium or low heat.

• Serve the fajita mixture with warm corn tortillas, rice, and prepared salsa.

Chicken Corn Chowder

• Chop 1 onion and 1 carrot. Saute in a large Dutch oven pan with a teaspoon of olive oil.

• Chop 1 pound of chicken tenders and add to the pan. Stir well.

• Add 5 cups of skim milk and 5 cubed red potatoes with skin. Add 2 cups of corn. Bring the mixture to a boil then reduce to a simmer.

• Thicken with a tablespoon of cornstarch mixed with milk. Season with salt, pepper, thyme, and Italian seasoning.

• Cook until the potatoes are soft and the chicken is cooked through all the way. Finish with a teaspoon of butter and a dash of hot pepper sauce.

• Adjust consistency by adding more milk to thin the chowder or cook a little longer to thicken it more. Serve hot.

Vegetarian Chili

• Make brown rice according to package instructions using 2 cups of brown rice and 4 cups of water.

• Saute 1 chopped onion, 1 chopped carrot, and 1 chopped bell pepper in a little olive oil. Add 2 cans of drained pinto beans and 1 can of undrained tomatoes to the sauteed veggies. Cover the pan and bring to a boil then lower to a simmer.

• Season with garlic powder, chili powder, Italian seasoning and salt and pepper.

• Add 1 cup frozen corn. Cover and cook until all vegetables are soft, about 15 minutes.

• Serve the chili hot over cooked brown rice. 

Article Source: https://foodandhealth.com/15-ingredients-5-meals/ Retrieved March 19, 2017


MSU Extension Service

SAVE THE DATE

Healthy You exercise classes are free and meet every Monday, Wednesday, and Friday from 9 until 9:45 a.m.  Make sure to wear cool, comfortable clothes, good walking shoes and bring some water to drink. We will not meet Monday, March 27th – Wednesday, March 29th due to the AIMS Tournament being held at the Multi-Purpose Building.

The United Y.C. MHV members will travel to Carroll County for the North Central Area MHV spring meeting on Thursday, March 23. Please contact Pamela if you plan on attending.

Walk a Weigh Accountability Group – An interest meeting for a Walk a Weigh Accountability Group (those who have attended the Walk a Weigh program) will be on Tuesday, March 28, at 5 p.m.  During this meeting we will see if there is enough interest to have a group and we will discuss when meetings will be held and what future meetings will include. If you are interested please attend. If you can not attend, but are interested, please call me at 675-2730.

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