recipes

Meal Ideas 13 July 2021

Add Powerful Pairings to Your Plate

(Family Features) Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 45 minutes, plus 2 hours marinate time
Cook time: 75 minutes
Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

  • 1 1/3    cups water
  • 1/3       cup dried red lentils
  • 1          tablespoon olive oil
  • 1          tablespoon tahini
  • 1          tablespoon lemon juice
  • 1/2       teaspoon minced garlic
  • 1/2       teaspoon cumin
  • 1/4       teaspoon salt
  • 1/4       teaspoon black pepper
  • 12        ounces pork loin roast, trimmed of fat
  • 4          tablespoons olive oil, divided
  • 2          teaspoons minced garlic
  • 1          teaspoon lemon zest
  • 1          teaspoon ground cumin
  • 1          teaspoon salt
  • 1/2       teaspoon black pepper
  • 1          sweet onion, chopped
  • 3          cups no-salt-added chicken stock
  • 3/4       cup whole-grain sorghum, rinsed and drained
  • 1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels
  • 1 1/2    cups halved cherry tomatoes
  • 1          cup arugula
  • 1          cup chopped cucumber
  • 2/3       cup crumbled feta cheese
  • 1/2       cup kalamata olives
  1. To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.
  2. Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.
  3. In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.
  4. Preheat oven to 400 F.
  5. Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.
  6. Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.
  7. To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 20 minutes
Cook time: 60 minutes
Servings: 6 (1 1/4 cup each)

  • 1 1/2    tablespoons olive oil
  • 1          onion, chopped
  • 3/4       cup sliced carrots
  • 3/4       cup sliced celery
  • salt, to taste
  • pepper, to taste
  • 1 1/2    teaspoons minced garlic
  • 6          cups no-salt-added chicken stock
  • 1 1/4    cups green split peas
  • 1          small ham bone
  • 2/3       cup chopped ham
  • 2/3       cup pearled sorghum
  • 4          sprigs thyme
  • 2          bay leaves
  • 1 1/2    tablespoons Worcestershire sauce
  • chopped fresh thyme (optional)
  • cracked black pepper (optional)
  1. In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.
  2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.
  3. Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 25 minutes
Cook time: 70 minutes
Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

  • 2          cups vegetable broth
  • 2          cups water
  • 1          cup whole-grain sorghum
  • 2          tablespoons olive oil
  • 1          tablespoon minced garlic
  • 1          tablespoon minced fresh parsley
  • 1 1/2    teaspoons lemon zest
  • 1/2       teaspoon salt
  • 1/2       teaspoon pepper
  • 1          pork tenderloin (16 ounces), trimmed of fat
  • 1          medium sweet potato, peeled and cut into 1/2-inch pieces
  • 1          cup kidney beans, rinsed and drained
  • 1/2       cup dried cranberries
  • 1/2       cup pecan halves
  1. Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.
  2. In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.
  3. Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.
  4. Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.
  5. Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Source: Powerful Pairings

Meal Ideas 20 April 2021

Easy, Satisfying Spring Recipes

(Family Features) Whether you enjoy your spring meals al fresco or simply turn to warm-weather dishes at the comfort of your own dining table, the season brings with it a perfect excuse to shake up your menu.

Lighter fare is often the way to go as temperatures climb, but that doesn’t mean you have to settle for a regular sandwich or a boring salad. Instead, enhance these springtime classics by rethinking tradition in tasty (yet easy) ways.

This Sabich recipe calls for a multitude of fresh flavors including Aunt Nellie’s Pickled Beets and Onions and hard-boiled eggs plus a variety of veggies, hummus and ethnic seasonings. Or, if a quick and easy salad calls your name for an outdoor meal, this Tossed Bean Salad with Lemon Vinaigrette requires only READ Bean Salad, mixed greens and a handful of other ingredients.

Find more easy springtime dishes at readsalads.com and auntnellies.com.

Tossed Bean Salad with Lemon Vinaigrette

Prep time: 15 minutes
Servings: 4

  • 1          can (15 ounces) READ 3 or 4 Bean Salad
  • 2          tablespoons lemon juice or white wine vinegar
  • 2          tablespoons olive oil
  • coarsely ground black pepper, to taste
  • 1          package (about 10 ounces) mixed salad greens with carrots
  • 4          slices bacon (about 1/4 cup), cooked crisp and crumbled (optional)
  • shaved Parmesan or Asiago cheese (optional)
  1. Drain bean salad well; in small bowl, reserve 1/2 cup liquid.
  2. To make dressing: Whisk reserved bean liquid and lemon juice then whisk in oil. Add pepper, to taste.
  3. Place salad greens in bowl. Add bean salad and bacon. Add dressing, as desired. Toss gently to coat. Arrange on platter; top with shaved cheese, if desired.

Variation: Top salad with sliced grilled chicken then top with cheese.

 

Sabich

Recipe courtesy of eazypeazymealz.com
Prep time: 20 minutes
Servings: 4

  • 1          jar (16 ounces) Aunt Nellie’s Pickled Beets and Onions
  • 1          medium eggplant
  • 2          teaspoons salt, plus additional, to taste, divided
  • 1          cup vegetable oil
  • 4          hard-boiled eggs, sliced
  • pepper, to taste
  • 1 1/2    teaspoons za’atar, plus additional for serving, divided (optional)
  • 1/2       teaspoon sumac, plus additional for serving, divided (optional)
  • 1          cucumber, diced
  • 3          Roma tomatoes, diced
  • 1/3       cup fresh parsley, finely chopped
  • 1/2       lemon, juice only
  • 4          whole-grain pita breads with pockets
  • 1/2       cup hummus
  • 2          cups shredded red cabbage
  • 1          medium green bell pepper, thinly sliced
  • 1/4       cup Amba pickled mango sauce (optional)
  • 1/4       cup tahini
  1. Drain beets and onions; set aside.
  2. Wash eggplant. Slice into 3/8-inch-thick pieces. Place slices on cooling rack. Add 2 teaspoons salt to slices to draw out extra moisture. Let sit 10 minutes. Pat extra moisture off.
  3. In large 14-inch skillet, heat vegetable oil over medium heat. Once oil is hot, place eggplant slices in oil; fry until browned, about 3 minutes per side, in batches of four pieces. Place on paper towel-lined plate to absorb additional oil.
  4. Season hard-boiled egg slices with salt and pepper, to taste. Season with 1/2 teaspoon za’atar and sumac, if desired. Set aside.
  5. To make salad: In medium bowl, combine cucumber, tomatoes, parsley, lemon juice and remaining za’atar. Set aside.
  6. Gently slice one end of each pita and open pocket. In microwave on high, heat pitas 10 seconds. Place equal amounts fried eggplant in each pita. Spread 2 tablespoons hummus in each pita. Gently layer one-fourth of egg slices, beets and onions, cabbage, Israeli salad and green peppers in each pita.
  7. Drizzle each sabich with about 1 tablespoon amba sauce, if desired, and 1 tablespoon tahini. Season with additional salt and pepper or sumac and Za’atar, if desired.

Source: Seneca Foods
Aunt Nellies

Videos 09 January 2020

Help Yourself to Healthier Hummus

(Family Features) Whether you’re hosting a houseful of guests or simply keeping your family’s hunger at bay before dinner, appetizers can be a home chef’s best friend. Simple options like dips allow for personalization while keeping cook time to a minimum.

The next time you’re looking for a quick fix, consider this Caramelized Sweet Onion Hummus recipe that’s ideal for pairing with pita bread, veggies or crackers. With the layered flavor, color and texture of onions serving as a key ingredient, it’s a nutritious substitute for less health-conscious appetizers and snacks.

In fact, onions can be called nature’s ninja because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.

Find more recipe ideas at onions-usa.org.

Watch video to see how to make this recipe!

Caramelized Sweet Onion Hummus

Recipe courtesy of the National Onion Association

  • 1          whole garlic head
  • 4          tablespoons, plus 1 teaspoon, extra-virgin olive oil, divided
  • 1          large sweet onion, thinly sliced
  • 1          can (15 ounces) chickpeas
  • 1          tablespoon lemon juice (about 1/2 lemon)
  • 1/2       cup tahini (toasted ground sesame seeds)
  • 1          teaspoon salt
  1. Heat oven to 350° F.
  2. Cut top of garlic head off and place cut-side down on pan; drizzle with 1 teaspoon olive oil. Bake 20-30 minutes, or until garlic is soft. Once cool, squeeze garlic from each clove.
  3. In large skillet over medium-high heat, cook onion in 1 tablespoon olive oil. Stir onion frequently until slices begin to brown. Reduce heat to low and continue cooking until onions are soft and reach medium brown color.
  4. Rinse and drain chickpeas; reserve 3 tablespoons liquid.
  5. In food processor, blend chickpeas, reserved liquid, lemon juice, tahini, garlic, salt, remaining olive oil and onions until combined and smooth. Serve with pita bread, veggies or crackers.

Source: National Onion Association

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