recipes

Dessert 01 June 2020

Good-for-You Sweet Treats

(Family Features) While eating healthy and enjoying sweets seldom go hand-in-hand, choosing the right combination of nutritious ingredients can allow for guilt-free indulgences that shirks conventional dieting wisdom. In fact, some eating plans take it a step further by actually encouraging eating big in the evening when you’re naturally hungriest to help achieve your weight loss goals.

For example, “Always Eat After 7 PM,” written by Joel Marion, CISSN, NSCA-CPT, five-time best-selling e-book author and co-founder of the e-commerce supplement company BioTrust Nutrition, debunks popular diet myths and offers an easy-to-follow diet that accelerates fat-burning and allows you to indulge in your most intense cravings by eating the majority of your calories at night. The outlined plan features a 14-day “acceleration phase” designed for rapid results, a “main phase” when you’ll learn which fat-burning foods to eat to achieve your weight loss goals and a “lifestyle phase” to keep the weight off for good.

Conventional wisdom dictates that it’s best to avoid carbs, eat an early dinner and never eat immediately before bed. However, Marion debunks the myths underlying traditional dieting with a simple, highly effective weight loss program allowing readers to enjoy social dinners without restriction, satisfy nighttime hunger with fat-burning sweet and salty pre-bedtime snacks and indulge cravings with strategically timed cheat meals.

With straightforward food lists, easy-to-follow meal plans and recipes for each phase, this can be a simpler, more enjoyable way to lose weight without feeling restricted. Taken directly from the book, these recipes for No Bake Salted Caramel Bars, Cherry Garcia Ice Cream and Fruit Tarts can satisfy that sweet tooth before heading to bed.

Learn more about the diet and book at joelmarion.com.

 

Fruit Tarts

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 40 minutes
Cook time: 1 hour, 20 minutes
Servings: 20

Custard:

  • 8          egg yolks
  • 1          cup raw honey
  • 1          tablespoon coconut flour
  • 3          cans (13 2/3 ounces each) full-fat coconut milk
  • 1          teaspoon vanilla extract
  • 1/4       teaspoon lemon zest

Sugar Cookie Crust:

  • 1/2       cup coconut oil, plus additional for greasing
  • 1/2       cup palm shortening
  • 1          cup coconut palm sugar
  • 1          teaspoon baking soda
  • 1          teaspoon cream of tartar
  • 1/4       teaspoon salt
  • 3          egg yolks
  • 1⁄2       teaspoon vanilla extract
  • 1          cup blanched almond flour
  • 1⁄4       cup coconut flour
  • 2          tablespoons arrowroot starch

Toppings:

  • 2          kiwis, peeled and sliced
  • 1          mango, peeled, pitted and sliced into 1/2-inch strips
  • 1/2       cup raspberries
  • 1/2       cup blackberries
  • 1/2       cup blueberries
  • 1/2       cup red grapes
  • 1          cup strawberries, thinly sliced
  • fresh mint leaves, for garnish
  1. To make custard: In saucepan, whisk egg yolks and honey until smooth. Mix in coconut flour.
  2. In medium saucepan over medium heat, combine coconut milk, vanilla extract and lemon zest; bring to boil then remove from heat.
  3. Pour hot milk mixture into egg yolk mixture, stirring while pouring. Over low heat, simmer 5 minutes, stirring constantly.
  4. Remove from heat and let cool, continuing to stir occasionally. Once cooled to room temperature, pour into individual custard cups. Chill in refrigerator 30 minutes, or until serving.
  5. To make crust: Heat oven to 350° F. Line bottom of pie pan with parchment paper and grease with coconut oil.
  6. In large mixing bowl using electric mixer on high, beat coconut oil and palm shortening 30 seconds. Add coconut palm sugar, baking soda, cream of tartar and salt; beat until combined, scraping sides of bowl occasionally. Beat in egg yolks and vanilla until combined. Beat in almond flour, coconut flour and starch. Chill dough in refrigerator 15 minutes.
  7. Press chilled cookie dough into bottom of pie pan and 2 inches up sides. Bake 12 minutes, or until crust is golden and browned on top and edges. Remove from oven and cool 10 minutes. Place cooled crust in refrigerator 30 minutes or overnight before assembling.
  8. To assemble fruit tarts: Spread custard over chilled crust. Decorate top in circular pattern with kiwis, mango strips, raspberries, blackberries, blueberries, grapes and strawberries.
  9. Before serving, chill at least 30 minutes or freeze 1 hour to help keep toppings in place.
  10. Remove from freezer and set out at room temperature 20 minutes before slicing. Garnish with mint leaves.

Nutritional information per serving: 192 calories; 14 g fat; 16 g carbohydrates; 61 mg sodium; 2 g fiber; 1 g protein; 9 g sugar.

Cherry Garcia Ice Cream

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 10 minutes
Servings: 4

  • 1/4       cup fresh Bing cherries, pitted and halved
  • 1/4       cup stevia-sweetened dark chocolate bar, chopped
  • 3          overripe frozen bananas, peeled and cut into 1-inch pieces
  • 1/4       cup unsweetened coconut milk
  • 1 pinch sea salt
  1. Chill cherries and dark chocolate.
  2. In food processor, pulse frozen bananas, milk and salt until smooth, creamy consistency of soft serve is achieved. Stir in cherries and chocolate. Serve immediately or place in freezer-safe container and freeze until serving.

Nutritional information per serving: 165 calories; 7 g fat; 27 g carbohydrates; 134 mg sodium; 6 g fiber; 2 protein; 12 g sugar.

No Bake Salted Caramel Bars

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 30 minutes
Cook time: 40 minutes
Servings: 30

Cookie Layer:

  • 2 1/2    cups raw pecans
  • 8          pitted dates, soaked in hot water 10 minutes then drained
  • 2          tablespoons blanched almond flour
  • 1          teaspoon coconut flour
  • 1/4       teaspoon sea salt
  • 1/4       cup granular zero-calorie, natural sweetener
  • 3          tablespoons coconut oil, melted

Caramel Layer:

  • 1/2       cup coconut palm sugar
  • 1/2       cup granular zero-calorie, natural sweetener
  • 2          tablespoons full-fat coconut milk
  • 2          tablespoons coconut oil
  • 1          pinch sea salt
  • 1          tablespoon vanilla extract
  • 1/2       teaspoon baking soda

Chocolate Layer:

  • 2          cups stevia-sweetened chocolate chips
  • 2          tablespoons coconut oil
  • coconut oil
  • 1/3       cup dry roasted macadamia nuts, chopped
  • coarse sea salt
  1. To make cookie layer: Place large skillet over medium heat. Spread pecans over skillet and toast, stirring often, 8-10 minutes until golden. Remove from heat.
  2. Transfer toasted pecans to food processor and pulse until fine. Add dates, almond flour, coconut flour, sea salt, sweetener and coconut oil; pulse until dough forms.
  3. To make caramel layer: In skillet over medium heat, combine coconut palm sugar, sweetener, coconut milk, coconut oil, sea salt and vanilla extract; bring to boil. Once boiling, decrease heat to low and cook 5 minutes, stirring often.
  4. Remove skillet from heat; whisk in baking soda. Return pan to low heat and cook 2 minutes, stirring often.
  5. Remove caramel from heat and let cool and thicken 5 minutes.
  6. To make chocolate layer: In double boiler, melt chocolate chips and coconut oil. Stir until mixture is smooth then remove from heat.
  7. To assemble salted caramel bars: Line bottom and sides of 9-by-9-inch baking pan with parchment paper, leaving some hanging over sides. Lightly rub parchment paper with coconut oil.
  8. Press cookie dough into bottom of pan to create even layer. Place in freezer 5 minutes to harden.
  9. Pour caramel over cookie layer and spread to coat evenly. Place in freezer 5 minutes. Pour chocolate over caramel and spread to cover evenly. Sprinkle with macadamia nuts and coarse salt. Place in freezer 10 minutes until chocolate sets.
  10. Use overhanging parchment paper to ease set mixture out of pan. Transfer to cutting board and slice into bite-size bars.

Nutritional information per serving: 180 calories; 15 g fat; 15 g carbohydrates; 56 mg sodium; 4 g fiber; 2 g protein; 4 g sugar.

Source: Promote A Book

Meal Ideas 28 May 2020

Make a Commitment to More Family Meals

(Family Features) Spending moments together with loved ones carries obvious benefits like time to catch up and opportunities to bond, but sharing meals actually provides definitive value for families. With restricted social interactions and confinement at home due to COVID-19, many families are facing meal challenges that have shifted from juggling busy schedules to seeking new ways to mix up the traditional menu or using digital solutions to reconnect at a virtual table.

A study published in the "Journal of Nutrition Education and Behavior" funded by the FMI Foundation shows that more frequent family meals are associated with better dietary and family functioning outcomes. The results build on years of previous research studies to punctuate the creation of the Family Meals Movement, which encourages Americans to pledge to share one more family breakfast, lunch or dinner at home per week.

Consider these notable findings from the study:

  • Family meals improve fruit and vegetable consumption. Studies show a positive relationship between family meal frequency and fruit and vegetable intake when examined separately, but also when fruit and vegetable intake are combined.
     
  • Family meals improve family dynamics. Nearly all the studies included in the systematic review and meta-analysis demonstrated a positive relationship between family meal frequency and measures of family functioning. Family functioning is defined as family connectedness, communication, expressiveness and problem-solving.

"There are thousands of individual studies that examine the impact of family meals on nutrition and family behavior, but this meta-analysis looks at the relationship between family meal frequency and family functioning outcomes," said David Fikes, executive director of the FMI Foundation. "We can confirm that family meals are a valuable contributor of improved nutrition and family dynamics."

Find tips, recipes and ways to increase your family meal frequency despite COVID-19 circumstances at familymealsmovement.org.

German Fruit Tart

Recipe courtesy of Deanna Segrave-Daly on behalf of the FMI Foundation

  • 1 cup all-purpose flour
  • 1/4 cup whole-wheat pastry flour
  • 1/2 cup sugar
  • 1 egg
  • 1 tablespoon half-and-half or cream
  • 1/8 teaspoon almond extract or 1/4 teaspoon vanilla extract
  • 6 tablespoons unsalted butter, thinly sliced
  • cornstarch
  • sliced strawberries
  • sliced kiwi
  • sliced banana
  • blueberries
  • 2 teaspoons turbinado or powdered sugar (optional)
  1. Preheat oven to 350 F.
  2. To make crust, beat together flours, sugar, egg, half-and-half and almond extract. Add butter slices and mix together until sticky ball of dough forms. Refrigerate 30-60 minutes.
  3. On heavily floured surface, knead dough a few times and roll out to fit greased 10-inch tart pan.
  4. Carefully spread dough into tart pan and bake 15-20 minutes, or until tart starts to turn golden brown. Remove from oven and cool.
  5. Dust crust with cornstarch to help fruit stick to crust. Arrange strawberries, kiwi, banana and blueberries on top of crust; sprinkle with sugar, if desired.

Hawaiian Chicken Pizza

Recipe courtesy of Toby Amidor on behalf of the FMI Foundation
Prep time: 10 minutes
Cook time: 20 minutes

  • Nonstick cooking spray
  • 1 1/2 cups shredded rotisserie chicken
  • 3/4 cup barbecue sauce
  • 1ready-made pizza crust or whole wheat pizza crust (10 ounces)
  • 1 cup canned or jarred tomato sauce
  • 2 cups shredded mozzarella cheese or part-skim mozzarella cheese
  • 1 cup finely chopped fresh pineapple or canned pineapple tidbits packed in 100% juice
  1. Preheat oven to 375 F. Coat pizza pan or baking sheet with nonstick cooking spray.
  2. In medium bowl, combine rotisserie chicken and barbecue sauce.
  3. Place pizza crust on pan and evenly spread tomato sauce over crust. Sprinkle evenly with cheese. Top evenly with rotisserie chicken mixture and pineapple.
  4. Bake until crust is crisp and browned around edges, about 10 minutes. Let pizza cool 10 minutes before cutting into eight slices.

Peanut Butter Banana Protein Baked Oatmeal

Recipe courtesy of Lauren Harris-Pincus on behalf of the FMI Foundation
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6

  • 2 cups old-fashioned oats
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 3 packets stevia (sugar substitute) or preferred sweetener
  • 1/2 cup powdered peanut butter
  • 1 scoop (1/4 cup) vanilla plant-based protein powder
  • 1 cup unsweetened vanilla almond milk
  • 1/2 cup nonfat plain Greek yogurt
  • 3 tablespoons liquid egg whites
  • 1 ripe banana (4 ounces), mashed
  • 1 teaspoon vanilla extract
  • 1 ripe banana (4 ounces), sliced into 24 slices
  1. Preheat oven to 350 F.
  2. In large bowl, combine oats, baking powder, cinnamon, salt, stevia, powdered peanut butter and vanilla protein powder.
  3. In separate bowl, combine almond milk, yogurt, egg whites, mashed banana and vanilla extract.
  4. Add oat mixture to wet ingredients and gently stir until fully combined.
  5. Line 9-inch brownie pan with parchment paper. Pour mixture into pan and spread evenly.
  6. Top with banana slices in four rows of six slices each.
  7. Bake 27-35 minutes, or until golden brown and set.
  8. Let cool and cut into six rectangles. Wrap and refrigerate extras until ready to eat.

Source:  FMI Foundation

Meal Ideas 16 August 2019

A Classic Staple for Family Meals

(Family Features) Every day seems to bring a new food trend, and while it can be tempting to go all-in on the latest craze to hit the shelves, there are lots of tried-and-true foods that still deserve a place at the table. One of those is real, wholesome dairy milk.

If you’re thinking about passing over real milk in favor of one of the non-dairy milk alternatives, like oat, almond or coconut milk, it’s important to know they’re not a one-to-one swap. In fact, while they might have similar packaging, real milk and non-dairy alternatives differ in several key areas including nutrition, ingredients, added sugars and taste.

Starting with nutrition, few non-dairy alternatives can match the full nutrient package found in real milk, which naturally contains high-quality protein, calcium, phosphorus and B vitamins. Real milk is also the top food source of calcium, vitamin D and potassium in the American diet – three of the nutrients the current Dietary Guidelines say people most often lack – and it’s hard to get enough important nutrients without it, according to research published in the Journal of the American Dietetic Association and The FASEB Journal.

Real milk is also simple, with a short ingredient list of just milk, vitamin A and vitamin D and no added sugar. Some non-dairy milk alternatives have 10 or more ingredients, including added sugar, salt, stabilizers and emulsifiers.

On top of being a fresh, nutritious beverage, milk plays a key role in wholesome, classic recipes to share with family and friends. From this Easy Creamy Macaroni and Cheese to a classic alfredo, real milk not only boosts nutrition, it also adds dimension, accentuates flavor and serves as a creamy base to many of your favorite dishes.

For more recipe inspiration, visit milklife.com.

Easy Creamy Macaroni and Cheese

Servings: 4

  • 12        ounces small pasta noodles, like elbows or shells
  • 2          teaspoons olive oil
  • 3          tablespoons unsalted butter
  • 3          tablespoons flour
  • 2 1/2    cups low-fat milk, divided
  • 1/2       teaspoon garlic powder
  • 2          cups freshly grated sharp cheddar cheese
  • salt, to taste
  • pepper, to taste
  • chopped parsley, for garnish (optional)
  • 1          glass milk (8 ounces) paired with each serving
  1. Add pasta to pot of boiling, salted water; boil until tender then drain and rinse with cold water. Toss pasta with olive oil and set aside.
  2. In large skillet, melt butter over medium-high heat. Stir in flour. Gradually whisk in 2 cups milk until smooth and creamy. Stir in garlic powder.
  3. Stir in cheese until completely melted and fully incorporated. Add remaining milk to thin. Season with salt and pepper, to taste.
  4. Stir in cooked pasta, garnish with pepper and chopped parsley, if desired, and serve with glass of real milk.

Nutritional information per serving: 660 calories; 36 g fat; 21 g saturated fat; 105 mg cholesterol; 33 g protein; 51 g carbohydrates; 2 g fiber; 540 mg sodium; 905 mg calcium. Nutrition figures include 8-ounce glass of low-fat milk.  

Source: MilkPEP

Dessert 31 August 2018

From Orchard to Pie: Apple Pies Made Easy!

(Family Features) Crisp air, changing colors, orchards teeming with ripe apples - all sure signs of autumn. Usher in the fall harvest season by spending an afternoon with the family picking apples, and then rewarding yourself with a delectable home-baked pie.

It's easy to save time in the kitchen by starting with Pillsbury Refrigerated Pie Crusts. Just unroll a crust into your favorite pie plate, spoon in a sweet apple filling, bake and serve. Add a delicious twist to the classic apple pie with a number of complementary and favorite fall flavors - such as cinnamon, nutmeg, caramel, streusel, pecans and even cranberries.

From picking apples to baking a pie and enjoying it with family and friends, all in a matter of hours - any way you slice it, it's a delicious time of year. Here are a few Pillsbury pie recipes to get you started baking apple pies now. For more ideas, visit www.pillsbury.com/pie.

Festive Apple-Berry Pie

  • 2 cups fresh or frozen cranberries
  • 1 1/2 cups sugar, divided
  • 4 tablespoons cornstarch, divided
  • 2 tablespoons water
  • 1 box (14.1 ounces) Pillsbury refrigerated pie crusts, softened as directed on box
  • 5 to 6 cups sliced peeled apples (5 to 6 medium)
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  1. In 1-quart saucepan, mix cranberries, 1 cup sugar, 1 tablespoon cornstarch and water. Heat to boiling. Boil 5 minutes. Cool 15 minutes.
  2. Heat oven to 425°F. Make pie crusts as directed on box for Two-Crust Pie using 9-inch glass pie pan.
  3. In large bowl, mix apples, remaining 1/2 cup sugar, remaining 3 tablespoons cornstarch, cinnamon and nutmeg until apples are coated.
    Stir in cooled cranberry mixture. Spoon into crust-lined pan. Top with second crust; seal edge and flute. Cut slits in several places in top crust.
  4. Bake 40 to 50 minutes or until golden brown. After 15 to 20 minutes of baking, cover crust edge with strips of foil to prevent excessive browning.

Perfect Apple Pie

Prep Time: 30 minutes
Ready in: 3 hours
8 servings

  • 1 box (14.1 ounces) Pillsbury refrigerated pie crusts, softened as directed on box

Filling

  • 6 cups thinly sliced, peeled apples (6 medium)
  • 3/4 cup sugar
  • 2 tablespoons all-purpose flour
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • 1 tablespoon lemon juice
  1. Heat oven to 425°F. Place 1 pie crust in ungreased 9-inch glass pie plate. Press firmly against side and bottom.
  2. In large bowl, gently mix filling ingredients; spoon into crust-lined pie plate. Top with second crust.
  3. Wrap excess top crust under bottom crust edge, pressing edges together to seal; ?ute. Cut slits or shapes in several places in top crust.
  4. Bake 40 to 45 minutes or until apples are tender and crust is golden brown. Cover edge of crust with 2- to 3-inch-wide strips of foil after first 15 to 20 minutes of baking to prevent excessive browning. Cool on cooling rack at least 2 hours before serving.

Tip: Two cans (21 ounces each) apple pie filling can be substituted for the filling.

Caramel-Apple Streusel Pie

Prep Time: 30 minutes
Start to Finish: 3 hours
8 servings

  • 6 cups sliced peeled ripe apples
  • 1 tablespoon lemon juice
  • 1/2 cup sugar
  • 2 tablespoons quick-cooking tapioca
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1 box (14.1 ounces) Pillsbury refrigerated pie crusts, softened as directed on box
  • 3/4 cup old-fashioned oats
  • 1 tablespoon all-purpose flour
  • 3 tablespoons sugar
  • 1/4 cup cold butter or margarine
  • 18 caramels, unwrapped
  • 5 tablespoons milk
  • 1/4 cup chopped pecans
  1. Heat oven to 400°F. In large bowl, mix apples and lemon juice. In small bowl, mix 1/2 cup sugar, tapioca, cinnamon, salt and nutmeg.
    Add to apples; stir gently. Let stand 15 minutes. Place 1 pie crust in ungreased 9-inch glass pie plate. Pour apple mixture into pastry-lined pie plate.
  2. In small bowl, mix oats, flour and 3 tablespoons sugar. Cut in butter until crumbly. Sprinkle over apples. Cut second crust into wedges; arrange wedges in an alternate pattern across the mixture.
  3. Bake 45 minutes. Meanwhile, in 1-quart saucepan, heat caramels and milk over low heat until caramels are melted. Stir until smooth; add pecans. Drizzle over pie. Bake 8 to 10 minutes longer or until crust is golden brown and filling is bubbly. Cool completely on cooling rack, about 2 hours.

Source:  Pillsbury

Breakfast & Brunch 01 November 2018

Blueberry-Pecan Scones

Wake up the family with the delicious smell of blueberry-pecan scones baking in the oven.

Blueberry-Pecan Scones

  • 1/2 cup 2% reduced-fat milk
  • 1/4 cup sugar
  • 2 teaspoons grated lemon rind
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 2 cups all-purpose flour (about 9 ounces)
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 3 tablespoons chilled butter, cut into small pieces
  • 1 cup fresh or frozen blueberries
  • 1/4 cup finely chopped pecans, toasted
  • Cooking spray
  • 1 large egg white, lightly beaten
  • 2 tablespoons sugar
  1. Preheat oven to 375°.
  2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Gently fold in blueberries and pecans. Add milk mixture, stirring just until moist (dough will be sticky).
  3. Turn dough out onto a floured surface; pat dough into an 8-inch circle. Cut dough into 10 wedges, and place the dough wedges on a baking sheet coated with cooking spray. Brush egg white over dough wedges; sprinkle evenly with 2 tablespoons sugar. Bake scones at 375° for 18 minutes or until golden. Serve warm.

Recipe adapted from Cooking Light.

Source: Culinary.net

Watch video to see how to make this delicious recipe!

Dessert 14 September 2018

Coconut Custard Pie

There's no better way to top off a scrumptious dinner than with a big slice of this yummy coconut custard pie. With a mild taste of coconut and the sweet taste of custard, you'll be wanting to go back for seconds. If desired, top with toasted coconut or better yet, some whipped cream.

FFES COCONUT CUSTARD detailed image embed1

Coconut Custard Pie

  • Pastry for single-crust pie (9 inches)
  • 1 cup sweetened shredded coconut, chopped
  • 3 eggs, beaten
  • 2-1/2 cups 2% milk
  • 2/3 cup sugar
  • 3 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • Toasted sweetened shredded coconut, optional
  1. Preheat oven to 450°. Line a 9-in. deep-dish pie plate with pastry. Line pastry with a double thickness of heavy-duty foil. Bake 10 minutes. Remove foil; bake 5 minutes longer. Sprinkle coconut over crust; set aside. Reduce oven setting to 350°.
  2. In a large bowl, combine the eggs, milk, sugar, flour, vanilla and salt. Pour over coconut; sprinkle with nutmeg.
  3. Bake, uncovered, 45-50 minutes or until a knife inserted in the center comes out clean. Cool on a wire rack for 1 hour. Refrigerate leftovers.

Recipe adapted from Taste of Home

Source: Culinary.net

Watch video to see how to make this recipe!

Beef 11 August 2015

Pan-Broiling Steak: Beef 101

(Family Features) - Pan-broiling on the stovetop is especially handy for quick and delicious steak dinners. Simply place the meat directly into a preheated nonstick skillet - that's it, nothing more! Keep the heat setting at medium to guarantee even browning.


The Featured Cut

"The flat iron steak originates from the chuck and is well-marbled and tender - holding its own against premier steaks from the rib and loin - and only surpassed in tenderness by the tenderloin at about half the cost," says Chef Dave Zino, executive director of the Culinary Center for the National Cattlemen's Beef Association. "Pan-broiling showcases this steak's extraordinary flavor. And it should be noted that the flat iron is an excellent source of protein, providing 21 grams per 3-ounce cooked serving."
Three Easy Steps

Step 1: Heat heavy, nonstick skillet 5 minutes over medium heat.

Step 2: Remove beef from refrigerator and sprinkle with preferred seasonings. Place in preheated skillet without overcrowding. Do not add oil or water and do not cover.

Step 3: Cook flat iron steak (about 8 ounces each) 13 to 15 minutes, turning once. To determine doneness, insert an instant-read thermometer horizontally from the side, penetrating the thickest part or center of the steak. Allow 10 to 15 seconds for the thermometer to register the internal temperature. Steaks should be cooked to 145°F (medium rare) or 160°F (medium). After cooking, season with salt, as desired.

For more pan-broiling tips and recipes, visit BeefItsWhatsForDinner.com.

Flat Iron Steak with Balsamic Pepper Sauce

Ingredients
  • 2 beef shoulder top blade (flat iron) steaks (about 8 ounces each)
  • 1 cup balsamic vinegar
  • 3/4 teaspoon cracked black pepper, divided
  • 1/4 cup butter, softened
  • 4 teaspoons all-purpose flour
  • 1 cup beef broth
Preparation
  1. Bring vinegar to a boil in small saucepan; reduce heat to medium. Cook 20 minutes or until vinegar is reduced to 1/4 cup.
  2. Press 1/2 teaspoon pepper evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook steaks 13 to 15 minutes for medium rare (145°F) to medium (160°F) doneness, turning once. Remove to platter; keep warm.
  3. Mix butter and flour in small bowl until smooth. Add reduced vinegar, broth and remaining 1/4 teaspoon pepper to same skillet. Gradually whisk in butter mixture until smooth; bring to a boil. Reduce heat; simmer 1 minute, stirring constantly. Serve steaks with sauce.

SOURCE: The Beef Checkoff

Poultry 11 August 2015

Chicken Cordon Bleu Takes Center Stage

(Family Features) According to a recent survey conducted by Infogroup/Opinion Research Corporation on behalf of Perdue Farms, 91 percent of Americans believe in the importance of a sit-down, home-cooked meal.

While families today are busier than ever, they are still willing to go to great lengths to get a meal on the table the entire family will enjoy - including:

Customizing a recipe to their family's liking - 88 percent
Preparing the best side-dishes to accompany the meal - 85 percent
Purchasing higher-quality products - 74 percent

While the survey revealed roast chicken as Americans' best chicken dish, Chicken Cordon Bleu is the dish people most want to learn to cook.

Perdue's Executive Chef, Chris Moyer, created an easy recipe and how-to video for Chicken Cordon Bleu. Plus, he incorporates some tips to help both cooking novices and enthusiasts get this great meal on the table:

Start with high quality ingredients. Selecting all-natural chicken from a brand you can trust is a good place to start. Look for chicken with the USDA Processed Verified Seal. Perdue is the first poultry company to receive the seal, which verifies that PERDUE® Fresh, All-Natural Chicken products have been fed an all-vegetarian diet with no animal by-products and/or raised cage free. Chef Chris recommends PERDUE® FIT & EASY® boneless, skinless chicken breasts for this recipe.

Want to dress it up? Use prosciutto ham, gruyere cheese and thyme for your filling.

Side dishes matter, too. The survey also revealed that 95 percent of Americans feel that getting a nutritious and delicious meal on the dinner table is important to them - so make sure your side dishes consist of a healthy grain and a green vegetable high in nutrients and fiber.

 

 

Visit Perdue on Facebook to learn more about their commitment to providing better chicken and to find tips, tools and recipes for families to help get a great meal on the dinner table.

For a more advanced recipe for Chicken Cordon Bleu visit Perdue on Facebook.

What's your best chicken dish? Go to www.facebook.com/perduechicken, share a picture and describe what you do to make your dish the best for the chance to win a year's supply of PERDUE® chicken.

 

Chicken Cordon Bleu

Description

Chicken Cordon Bleu is a popular chicken dish that many want to learn to cook.
VIDEO: How to Cook Chicken Cordon Bleu

Ingredients
  • 1 package PERDUE® FIT & EASY® Boneless, Skinless Chicken Breasts
  • 6 thin slices of salt-cured Virginia-smoked ham
  • 3 slices domestic Swiss cheese
  • 1 whole egg
  • 1/4 cup water
  • 1/4 cup flour
  • 1 cup breadcrumbs
  • 1/2 teaspoon kosher salt
  • 1/2 tablespoon table ground black pepper
  • 1 tablespoon olive oil
Preparation
  1. Slice chicken horizontally without cutting all the way through to create butterfly breast.
  2. Place chicken on cutting board with sheet of plastic wrap over top. With meat mallet, gently pound chicken to even thickness of breast. Place two slices ham and cheese on one side of breast and fold back over.
  3. In bowl, whip together egg and water to create egg-wash.
  4. On two separate plates, put flour and breadcrumbs. Season flour with salt and black pepper.
  5. Carefully dredge chicken first into seasoned flour, then into egg-wash, followed by breadcrumbs.
  6. Heat olive oil in ovenproof sauté pan. Place chicken in pan to brown. Cook for 2 minutes on one side, then flip each breast over. Place pan into oven at 350°F and cook until each chicken breast reaches 170°F internal temperature, about 20-25 minutes.
Preparation Time

10-15 minutes

Serves

3

SOURCE: Perdue

Pork 10 August 2015

Effortless Easter Ham

Sweet Southern Slow-Cooker Ham
Ham, Apple and Cheddar Crepes

(Family Features) This year, make your Easter ham effortless by ditching the oven and using your slow cooker instead. While most people think about slow cooking for staples like chili and stew, it’s also perfect for center-of-the-plate feasts — like an Easter ham.

Using the slow cooker, you can minimize both prep time and cleanup time, leaving plenty of room in the day for church, hunting eggs and enjoying time with your loved ones.

Ham is a tradition for many families this time of year, and because it pairs well with a multitude of ingredients, you can create a unique dish every time.

For a fresh spin on the classic ham, try this Sweet Southern Slow-Cooker Ham recipe from the National Pork Board. Apple cider and bourbon (or vanilla extract, if you prefer) combine to create a rich flavor complemented by the sweetness of brown sugar.

Round out your Easter menu by pairing your ham with classic sides such as oven-roasted carrots, asparagus wrapped in bacon and mashed sweet potatoes.

You can also use leftover ham for flavor-packed recipes like Ham, Apple and Cheddar Crepes, which are ideal for a family-style brunch.

To get inspired by more ham and Easter meal ideas, visit PorkBeinspired.com or Facebook.com/PorkBeinspired.

Easter Ham Pin-spiration Sweepstakes

Enter the National Pork Board’s Easter Ham Pin-spiration Sweepstakes at PorkBeinspired.com/EasterHam for the chance to win an Easter gift basket with everything you need for this year’s celebration.

12041 easter ham 5482

Sweet Southern Slow-Cooker Ham

Ingredients
  • 1 bone-in fully cooked ham, about 5 1/2 pounds
  • 1 cup apple cider
  • 1/2 cup dark brown sugar
  • 1/3 cup Kentucky bourbon
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 4 fresh thyme sprigs
Preparation
  1. Place ham in large slow cooker. Whisk cider with brown sugar, bourbon, honey and mustard. Slowly pour over ham. Scatter thyme sprigs into slow cooker.
  2. Cook on high for 4 hours or on low for 8 hours, or until very tender. Remove ham to rest on cutting board. Pass remaining cooking liquid through fine mesh sieve into saucepan. Simmer for 10 minutes or until slightly reduced. Carve ham into serving pieces. Brush ham pieces with cooking liquid before arranging on platter. Serve warm or at room temperature.
Preparation Time

10 minutes

Cook Time

4 to 8 hours

Serves

12 servings

Notes, Tips & Suggestions

For a non-alcoholic alternative, replace the bourbon with 1/4 cup water and 1 tablespoon vanilla extract.

12041 ham apple cheddar crepes 5482

Ham, Apple and Cheddar Crepes

Ingredients
  • 3 cups ham, shredded and warmed
  • 1 3/4 cups 2% milk
  • 1/4 cup unsalted butter, melted
  • 4 large eggs
  • 1/2 teaspoon salt
  • 1 1/2 cups all-purpose flour
  • 1 Granny Smith apple, halved, cored and thinly sliced
Cheese Sauce
  • 1 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • 1 cup 2% milk
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup white cheddar cheese, shredded
  • 2 tablespoons fresh chives, finely chopped
Preparation
  1. Pour milk, butter, eggs and salt in blender. Mix until well combined. Add flour. Mix for 15 to 20 seconds or until smooth. Let stand for 10 minutes.
  2. Heat an 8-inch crepe pan or nonstick skillet over medium heat. Coat well with nonstick cooking spray. Pour 1/4 cup batter into pan, swirl to fully cover bottom of pan. Cook for 1 minute or until crepe begins to curl around edges. Carefully flip and cook for an additional 30 seconds or until set. Transfer to plate. Repeat with additional cooking spray and remaining batter. Layer cooked crepes between pieces of wax paper to prevent sticking.
  3. Lay a crepe on clean work surface. Arrange few slices of apple on quarter of crepe; top with shredded ham. Fold crepe in half to cover filling and fold in half again to create triangular shape. Repeat with remaining crepes, apple and ham. Place on parchment-lined baking sheet and hold in warm oven until ready to serve, or up to 30 minutes.
  4. For cheese sauce, melt butter in saucepan set over medium heat. Stir in flour until well coated. Cook, stirring constantly, for 2 minutes or until pale and smooth. Whisk in milk, a splash at a time, until smooth; stir in mustard, salt and pepper. Cook, stirring constantly, for 5 minutes or until thick enough to coat back of spoon. Remove from heat. Whisk in cheese, a small handful at a time, until melted and smooth.
  5. Place filled crepes on each plate. Spoon cheese sauce over each crepe and sprinkle with chives.
Preparation Time

20 minutes

Cook Time

30 minutes

Serves

6 servings

Notes, Tips & Suggestions

All the elements of the recipe can be prepared a day in advance and gently warmed before assembling.

SOURCE: National Pork Board

Meal Ideas 10 August 2015

Homemade Organic Baked Mac and Cheese

Ingredients
  • 5 tablespoons Organic Valley Cultured Unsalted Butter, divided
  • 1/2 cup homemade bread crumbs
  • 1/4 cup Organic Valley Shredded Parmesan Cheese
  • 1 pound organic dry pasta in elbow or other small tubular shape
  • 4 tablespoons organic flour
  • 4 cups Organic Valley Whole Milk
  • 1 teaspoon dry mustard
  • 6 cups (24 ounces) grated Organic Valley Sharp and/or Mild Cheddar Cheese
  • Salt and pepper to taste
Preparation
  1. Preheat oven to 400° F. Melt 1 tablespoon butter and combine with breadcrumbs and Parmesan cheese in a small bowl. Set aside.
  2. Cook pasta per package directions, drain, and return to pot.
  3. In large heavy saucepan, melt remaining butter over low to medium heat. Add flour and whisk until golden. Add milk; continue whisking and cooking until sauce thickens slightly. Add dry mustard and grated cheese, whisking until cheese melts into sauce. Taste and add salt and pepper as desired.
  4. Pour sauce over pasta and stir to combine well. Transfer macaroni to a 4-quart baking dish. Sprinkle with breadcrumb mixture.
  5. Bake 25 to 30 minutes until lightly golden and bubbling.
Serves

6 to 8

 

Source Organic Valley

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