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Fun Information and Recipes
MARINADE FOR FLANK STEAK: 
1 tsp. grated lemon peel
1/4 c. lemon juice
1/4 c. oil
1/4 c. soy sauce
1 tsp. ginger
1 clove minced garlic
1 tsp. brown sugar
Place steak in marinade all day. Then grill.
CORN RELISH (Can be made 3 days ahead) 
5 large ears corn (about 3 cups kernels)
1 1/2 cups finely diced sweet onion
3/4 cup finely chopped flat-leaf parsley (1-2 bunches)
3 tablespoons lime juice
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt
RECIPE METHOD
Bring a large pot of water to a boil. Remove husks and silk from the corn and boil until just tender, about 5minutes. Slice the kernels from the corn using a sharp knife. (or use 3 cups frozen corn-thawed.)
Combine the corn kernels, onion, parsley, lime juice, oil and salt in a medium bowl. Serve at room temperature or cold.
Mexican Garden Salad 
This is a simple but flavorful salad. The fresh cilantro is what makes this special. Serve alone or on a bed of lettuce. Add to any main dish to complete a healthy quick meal.
1 medium tomato, sliced and quartered (about 1 cup)
1 cup sliced cucumber, not peeled
1 cup chopped sweet onion
1 medium avocado, peeled and sliced
1/2 cup chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon ground cumin
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
In a medium bowl, mix vegetables with remaining ingredients. Serve as is or on a bed of lettuce.
Note: One serving is a good source of fiber.
Makes 4 servings (3 cups); Each Serving: 3/4 cup; Carb Servings: 1/2; Exchanges:
2 vegetable, 1 fat; calories 97, total fat 7g, saturated fat 1g, cholesterol 0mg, sodium 11mg, total carbohydrate 10g, dietary fiber 4g, sugars 2g, protein 2g
Source: Quick & Healthy Recipes and Ideas, Third Edition, © 2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association
Strawberries Romanoff 
½ cup fat free sour cream
1 tablespoon fat free milk
1 cup fat free whipped topping
4 cups strawberries, sliced
Strawberry or mint leaf for garnish
Mix sour cream with milk in a small bowl. Whisk in whipped topping. Just before serving, layer in parfait glass or bowl:
Half strawberries, half cream mixture, rest of strawberries, top with rest of cream mixture. Garnish with strawberry or mint leaf, if desired.
Makes 6 3/4-cup servings.
Calories 67, Carbohydrates 15 grams
Click this link for more information on "Selecting, Storing and Serving Ohio Strawberries"
BBQ Chicken & Fresh Strawberry Salad
Prep Time: 30 min
Total Time: 30 min
Makes: 4 servings
4 small boneless skinless chicken breast halves (1 lb.)
1/2 cup KRAFT Light Original Reduced Calorie Barbecue Sauce
1 bag (10 oz.) mixed salad greens
1 pt. (2 cups) strawberries, cut in half
1/2 cup sliced red onions
1/2 cup KRAFT Light Ranch Reduced Fat Dressing
PREHEAT greased grill to medium-high heat. Grill chicken 10 min. on each side or until cooked through (170ºF), turning and brushing occasionally with the barbecue sauce.
CUT chicken into strips. Cover serving plate with greens; top with strawberries, onions and chicken.
SERVE with the dressing.
Source: http://www.kraftfoods.com/kf
Peach Strawberry Smoothie (Serves 1) 
1 cup unsweetened, frozen strawberries
¾ cup 100% orange juice
½ cup fruit flavored low-fat yogurt
Add all ingredients to blender, blend well and drink.
To freeze fresh strawberries, wash them thoroughly under running tap water, pat dry and clean paper towels and freeze in a single layer on a rimmed cookie sheet. Transfer to a freezer bag when frozen. Pour out as needed.
Shepherd's Pie
RECIPE INGREDIENTS
For the Potatoes:
2 pounds baking potatoes (about 4), peeled and cut into large pieces
1 1/2 teaspoons salt
3/4 teaspoon fresh-ground black pepper
1 cup heavy cream
6 tablespoons butter
For the Vegetables:
2 large onions, sliced
1 clove garlic, minced
4 cups sliced mixed winter vegetables, such as celery, turnips, Brussels sprouts, parsnips, fennel, cabbage, or celery root
2 carrots, sliced
1/4 teaspoon dried thyme
3 cups canned low-sodium chicken broth or homemade stock
RECIPE METHOD
FOR THE POTATOES: Put the potatoes in a medium saucepan of salted water. Bring to a boil, reduce the heat, and simmer until the potatoes are tender, about 15 minutes. Drain the potatoes and put them back into the saucepan along with 1 teaspoon of the salt and 1/4 teaspoon of the pepper. Mash the potatoes over very low heat, gradually incorporating the cream and 4 tablespoons of the butter. Cover and set aside.
FOR THE VEGETABLES: Meanwhile, in a Dutch Oven, melt the remaining 2 tablespoons of butter over moderately low heat. Add the onions and cook, stirring occasionally, until golden, about 10 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Stir in the sliced mixed vegetables, carrots, thyme, and the remaining 1/2 teaspoon each of salt and pepper. Mix well.
Stir in the broth and bring to a simmer. Cook over moderate heat, covered, until the vegetables start to soften, 5 to 10 minutes. Uncover, increase the heat to moderately high, and cook until the vegetables are tender and almost no liquid remains in the pan, about 10 minutes longer.
TO SERVE: Heat the broiler. Transfer the vegetables to a 9-inch pie plate, spread the potatoes over the top, and cook until lightly browned, about 5 minutes.
Basic Vegetable Soup
3 cups beef broth
2 cups water
1 cup tomato juice
(or total 6 cups liquid combining vegetable liquids, chicken broth, beef broth, tomato juice or water)
2 potatoes, medium size
3 carrots, diced
1 small onion diced
2 celery stalks, diced
¼ green peppers, diced
½ cup green beans
½ cup lima beans
½ cup corn
4 Tablespoons margarine
½ teaspoon salt (or to taste)
¼ teaspoon pepper(or to taste)
1. Melt tablespoons margarine in skillet. Add peppers, carrots, celery onion. Cook on low heat until vegetables are soft and onion slightly brown. Add to broth that has been placed in a large heavy pot with lid.
2. Add potatoes, green beans, lima beans and corn. Cover and simmer about 45 minutes until vegetables are done. Add salt and pepper.
3. Since this a basic recipe for soup add vegetables you prefer. Suggestions are shredded cabbage, chopped zucchini, diced turnip, tomatoes. Barley can also be added.
BUCKEYES
1 stick softened butter
1 3/4 c. (1 18 oz. jar) creamy peanut butter
1 tsp. vanilla
About 1 lb. confectioners' sugar
CHOCOLATE COATING:
1 (12 oz.) pkg. semi-sweet chocolate chips
1 tbsp. vegetable shortening
Cream butter, peanut butter, and vanilla together, adding confectioners' sugar until proper consistency is reached. Roll candy into 1-inch balls and place on wax paper-lined cookie sheet. Melt chips and shortening together in top of double boiler. Keep chocolate mixture in double boiler over low heat while you dip each candy. Using a toothpick, dip each ball, covering about 3/4 of candy. Place candy on sheet to cool.
Makes 8 dozen.
SUGAR COOKIES 
INGREDIENTS
* 2 3/4 cups all-purpose flour
* 1 teaspoon baking soda
* 1/2 teaspoon baking powder
* 1 cup butter, softened
* 1 1/2 cups white sugar
* 1 egg
* 1 teaspoon vanilla extract
* Preheat oven to 375 degrees F . In a small bowl, stir together flour, baking soda, and baking powder. Set aside.
* In a large bowl, cream together the butter and sugar until smooth. Beat in egg and vanilla. Gradually blend in the dry ingredients. Roll rounded teaspoonfuls of dough into balls, and place onto ungreased cookie sheets.
* Bake 8 to 10 minutes (8 min. for softer cookies, 10 min. for crispier cookies) in a preheated oven, or until golden. Let stand on cookie sheet two minutes before removing to cool on wire racks.
* Be sure to place far enough apart on cookie sheet as they will spread.
Holiday Crockpot Mashed Potatoes
Potatoes are actually cooked and mashed out of the crockpot, then cooked for a couple of hours to blend the flavors. This recipe is perfect for the holidays because you don't have the last minute mashing and beating of potatoes.
INGREDIENTS:
5 lbs. red potatoes, cut into chunks (peeled if you like)
1 Tbsp. minced garlic
2 cubes chicken bouillon
8 oz. container sour cream
8 oz. pkg. cream cheese, softened
1/2 cup butter, softened
salt and pepper to taste
Bring a large pot of salted water to a boil. Add potatoes, garlic and chicken bouillon cubes. Cook potatoes until tender but still firm, about 15 minutes. Drain, reserving a little of the cooking water. Mash potatoes with sour cream and cream cheese, adding reserved cooking water to reach desired consistency. Transfer to a 4 quart crockpot, cover, and cook on low for 2 to 3 hours. Just before serving, stir in butter and season with salt and pepper to taste. Serves 8-10
Skillet Zucchini with Chopped Tomatoes 
(Source: Centers for Disease Control and Prevention Fruits and Veggies Matter Website at <http://www.fruitsandveggiesmatter.gov/index.html
Recipe Summary:
* Preparation Time: 10 minutes
* Number of Servings: 4
* Cups of Fruits and Vegetables Per Person: 1.0
Ingredients:
* 1 teaspoon whipped light butter*
* 1 cup chopped onion
* 4 small (6-in/15cm) zucchini, thinly sliced
* 2 medium tomatoes, chopped
* freshly ground pepper
Directions:
In a large nonstick skillet, melt margarine over medium heat; add onions and cook, stirring until softened. Add zucchini and cook for 2 minutes. Add tomatoes and cook for 3 to 5 minutes or until zucchini is tender-crisp. Season to taste with pepper.
*Alice's notes: If you don't have whipped light butter, substitute a teaspoon of vegetable oil.
Tuna Pasta Salad
4 servings, about 1-1/2 cups each (Source: Recipes and Tips for Healthy, Thrifty Meals, U.S. Dept. of Agriculture, Center for Nutrition Policy and Promotion, at <http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf>
* 2 cups macaroni, uncooked
* 2 6-1/2 ounce cans tuna, canned, water-pack
* 1/2 cup zucchini, chopped
* 1/4 cup carrots, sliced
* 1/3 cup onion, diced
* 1/4 cup salad dressing, mayonnaise-type
* Cook macaroni according to package directions. Drain.
* Drain tuna.
* Wash vegetables. Chop zucchini; slice carrots into thin slices; dice onions.
* Mix macaroni, tuna, and vegetables together in mixing bowl. Stir in salad dressing.
* Chill until ready to serve.
Alice's Notes: Drain and rinse the pasta under cold, running water until cool. To allow flavors to blend, chill the salad for about a half hour to an hour before serving.
Lemon Rosemary Zucchini
Makes 4 Servings (Source: American Institute for Cancer Research (<http://www.aicr.org/site/PageServer>www.aicr.org) and featured in the revised edition of <http://www.aicr.org/site/PageServer?pagename=pub_new_amer_plate>The New American Plate.)
Ingredients:
* 1 tablespoon extra virgin olive oil
* 1 medium yellow bell pepper, diced
* 2 teaspoons finely minced fresh rosemary
* 2 cups chopped zucchini (2 medium)
* 1-3 teaspoons freshly squeezed lemon juice, or to taste
* Salt and freshly ground black pepper, to taste
Instructions:
In medium non-stick skillet, heat olive oil over medium heat. Add yellow pepper and rosemary and saute 2 minutes. Add zucchini and salt and pepper, to taste. Continue to saute for another 4 to 5 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice.
Nutritional Information: Per serving: 46 calories, 3 g total fat (<1 g saturated fat), 4 g carbohydrate, 1 g protein, 1 g dietary fiber, 6 mg sodium.
Beef & Parmesan Pasta
Makes 4 servings (Source: Kaiti Roeder, RD, Nebraska Beef Council and Cattlemen's Beef Board and National Cattlemen's Beef Association - Beef, It's What's for Dinner. For more recipes made with zucchini, enter the word "zucchini" in the recipe search feature at <http://www.nebeef.org/recipe_search.asp>www.nebeef.org/recipe_search.asp and at <http://www.beefitswhatsfordinner.com/>www.beefitswhatsfordinner.com).
Ingredients:
* 1-1/2 pounds ground beef
* 1 can (14 to 14-1/2 ounces) ready-to-serve beef broth
* 1 can (15-1/2 ounces) Italian-style diced tomatoes, undrained
* 2 cups uncooked bow tie pasta
* 2 cups sliced zucchini (1/4-inch)
* 3/4 cup grated Parmesan cheese
Instructions:
* Brown ground beef in large nonstick skillet over medium heat 8 to 10 minutes or until beef is not pink, breaking up into 3/4-inch crumbles. Remove from skillet with slotted spoon; set aside. Pour off drippings.
* Combine broth, tomatoes and pasta in same skillet, pushing pasta into liquid; bring to a boil. Reduce heat to medium; simmer, uncovered, 15 minutes, stirring frequently. Stir in zucchini; continue cooking 5 minutes or until pasta is tender.
* Return beef to skillet. Stir in 1/2 cup of the cheese; heat through. Sprinkle with remaining 1/4 cup cheese before serving.
Fresh Corn Salsa
4 ears of fresh corn, shucked
1/2 medium white onion, finely chopped
1 to 2 fresh serrano chiles, minced
1 ripe tomato, seeded and chopped
1/2 cup of loosely packed chopped fresh cilantro
3 tablespoons of fresh lime juice
1 teaspoon of vegetable oil or olive oil
1/2 teaspoon of salt
In a large pot of boiling water, cook the corn until just tender, 3 to 4 minutes. Cool under running water. With a sharp knife, cut the kernels off the cobs. Place the corn kernels in a large bowl. Mix in the onion, chiles, tomato, cilantro, oil, and lime juice. Season to taste with salt. Serve cold or at room temperature. Makes 3 cups
Super Easy Slaw with Noodles
1½ cups shredded cabbage
1½ cups shredded carrots
½ cup sliced almonds
¼ cup Italian dressing
1 pkg ramen noodles
Directions:
1. Break the ramen noodles into pieces.
2. Combine all ingredients. (Do not add the seasoning packet from the noodles.)
3. Cover and refrigerate before serving.
Vegetables with a touch of Lemon
Ingredients:
½ small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped
Directions:
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
Stir-Fried Beef
Ingredients:
1½ pounds sirloin steak
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
⅛ teaspoon salt
⅛ teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
Directions:
-
Trim fat from steak and cut into small, thin pieces.
-
In a large skillet, heat oil and sauté garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
-
Cook for 6 minutes, stirring beef until brown.
-
Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes and white rice.
Basic Muffins 
Nonstick cooking spray
¾ c. sifted all-purpose flour
3 Tbsp sugar
2 ½ tsp baking powder
2 Tbsp unsalted margarine
¾ c. skim milk
1 large egg
1. Preheat the oven to 400 degrees F. Using 1 large or 2 small muffin pans, lightly coat 12 – 2 ½ inch cups with the cooking spray. (Note: You can omit the cooking spray and use paper cupcake liners instead.)
2. Combine the flour, sugar, and baking powder in a large bowl; set aside.
3. Melt the margarine in a small saucepan over moderate heat; pour into a small bowl and whisk together with the milk and egg. Add to the flour mixture and stir just until the dry ingredients are moistened.
4. Spoon the batter into the muffin cups, filling them about half full. Bake for 15 minutes or until a toothpick inserted in the center of a muffin comes out clean. Serve warm or at room temperature.
Makes 12 muffins. (Serving size = 1 muffin)
Variations:
Apple-Spice Muffins To the dry ingredients, add 1 teaspoon each ground cinnamon and nutmeg and ¼ teaspoon ground allspice. To the milk mixture, add ½ cup finely chopped peeled apple.
Berry Muffins To the milk mixture, add ½ cup each fresh or thawed frozen dry-pack raspberries and strawberries, halved or quartered.
Bran Muffins Reduce the flour to 1 cup and add ¾ cup bran.
