HOMEMAKER ESSENTIALS #2

KID FRIENDLY FAMILY FAVORITE RECIPES

In our last installment, I discussed my 10 TIPS FOR THE BEST BREAD. I hope you have identified some tips that will make a BIG difference in your bread baking success. As always, if you have any questions on how to improve your bread baking, please call us at 1-800-552-7323 or email me at marilyn@urbanhomemaker.com. If you want to take advantage of the special price for the Bread Baker Combo, it's not too late!

Today, I'm publishing some of our KID FRIENDLY FAMILY FAVORITE main dish recipes that I can guarantee will please the whole family including the homemaker who gets to prepare the food! I like recipes that use few, if any, prepared or convenience foods. While we avoid additives and preservatives like a plague around here, we aren't obsessed about it. Sometimes we make a few compromises that help us manage our busy lives and still get home cooked meals on the table on time each day.

Remember to incorporate whole grain pasta and brown rice when possible, but if it's not available, use what you have on hand. If you will avoid hydrogenated fats, and preservatives and serve fresh fruits and vegetables as side dishes you will be well on your way to promoting a healthy lifestyle. I have found that gradual changes in the family diet are usually the most long lasting changes that receive the least opposition from children and husbands. The Proverbs 31 woman, brought her foods from afar and cooked for her household. Let us not depend on fast food restaurants or modern food processors as we seek to feed and promote health in our families.

Below I'm publishing just a few of our family favorite main dish recipes. But, please don't think I'm being stingy! I want this email to get through to you. Lots more recipes can be found at our website at the Articles and Recipes section under Main Dish Recipes. Two of the below recipes are from Main Dishes by Sue Gregg used by permission. All the recipes have been tested by me, Marilyn Moll, The Urban Homemaker and my family. Here we go....

PEPPY PIZZA PASTA
This is a real family favorite at our house!

1 # Turkey Italian Sausage or equivalent (turkey sausage lowers the fat grams significantly)
1 Cup onion, chopped
2-3 C. elbow macaroni (whole grain is best), cooked
3 oz. turkey pepperoni, diced or sliced or equivalent
28 oz. pasta sauce
4 oz. can sliced mushrooms, opt
2 oz can ripe olives, sliced, opt.
8 oz double pizza cheese or mozzarella

Brown sausage and onions, drain. In a bowl, combine all ingredients
except cheese. Pour into 13 X 9" baking dish. Sprinkle cheese
on top. Cover and bake at 350 degrees for 45 minutes. Uncover,
bake 5-10 minutes longer or until cheese melts. Serves 6. Double
or triple and freeze extra batches for future meals.

HONEY GLAZED CHICKEN

With a crispy and flavor-filled coating this recipe will soon become a Family Favorite.

Mix together in a plastic bag:

1/2 Cup whole wheat flour
3/4 tsp. salt
1/2 tsp. cayenne pepper

Preheat over to 350 degrees. Oil a 9 X 13" baking dish with:

2 TB of olive oil

Dip the chicken in a little skim milk to moisten.

3 pounds of cut up chicken

Drop each piece of chicken into the mixture in the plastic bag and shake to coat well.
Arrange pieces evenly in the baking dish and bake for 35 minutes.

Combine:

1/2 cup honey
1/3 cup lemon juice
1 TB soy sauce or tamari
2 tsp. curry powder

Pour this mixture over the chicken and bake an additional 45 minutes or until done. Baste occasionally. Serves 6

This recipes is so good, I think its time for me to make it again soon!!

LENTIL RICE CASSEROLE
Takes 5 minutes to assemble. Economical, too! Lentils and brown rice mutually increase the protein value of the other. Use Sue's Kitchen Magic for the yummier flavor. If you work away from home, make it in the evening, refrigerate, and pop it in the oven to reheat for 20-30 minutes while you change your clothes and relax. Serve it with a colorful vegetable and salad or "hide" it in a burrito with chopped tomatoes, shredded lettuce, salsa, and yogurt-sour cream blend. Freezeable! Double or triple the recipe to get some meals made ahead.

AMOUNT: 4-6 servings (about 3 Cups)
Bake covered: 300� F - 2 to 2 1/2 hours

1. Blend all together in a casserole dish except the cheese (wash lentilas and rice, if needed):

3 Cups water + 1 TB Sue's Kitchen Magic or 1 1/2 tsp. salt
3/4 cup uncooked lentils
1/2 cup brown rice
1 small onion, chopped or 1/4 cup instanct minced onion flakes
1/2 tsp. basil leaves
1/4 tsp. oregano leaves
1/4 tsp. thyme leaves
1/4 tsp. garlic powder
3/4 cup grated cheddar cheese, optional

2. Optional: Cover; let stand at room temperature overnight or for 7 hours for improved nutrition.

3. Bake covered at 300� for 2-2 1/2 hours or until tender and the water is absorbed. Presoaking does not speed the baking. (I cut the water by 1/2 cup and cook the mixture in my Duromatic pressure cooker for 15 mintes and allow the pressure to come down naturally.

4. Stir in grated hceease just before serving; garnish with fresh parsley. For burritos we add the cheese separately while assembling into whole grain tortillas.

This recipe is used by permission from Eating Better Cookbooks Series (6 volumes) by Sue Gregg. All rights reserved.

Baked Parmesan Chicken

AMOUNT: 6 Servings
Bake uncovered: 350�F (175�C) - 1 hour

1. Blend in blender until small bread crumbs are formed; pour into shallow bowl:

1 slice whole grain bread--to make 1 cup crumbs
2 sprigs parsley (for about 1/4 cup minced)
1/2 cup Parmesan cheese or 3 tablespoons (for reduced fat)
1/8 teaspoon salt
1/8 teaspoon garlic powder>

2. Trim visible fat from chicken pieces; dip pieces in butter or milk; pour any remaining butter into baking pan, or for reduced fat spray the pan with non-stick spray:

2 lbs. skinned boneless chicken breast pieces
1/2 cup (1 stick) butter (unsalted preferred)
or 1/4 - 1/2 cup nonfat milk as needed (for reduced fat)

3. Coat chicken pieces in crumb mixture on both sides; place in single layer in baking pan.

4. Garnish with paprika; bake uncovered at 350�F (175�C) until tender, about 1 hour; baste 2 or 3 times during baking. Cover with foil if chicken begins to brown too much before done.

HURRY UP VARIATION
Very juicy and quick. Lay chicken pieces dipped in milk or butter in pan; generously sprinkle crumb mixture over the top. Bake covered.

The Menu . . .
Baked Parmesan Chicken
Brown Rice Pilaf (p. 208) Broccoli (p. 211)
Pineapple Sunshine Mold on Greens (p. 250)
Good Earth Roll (p. 236) (w/out sunflower seeds)
Whipped Butter (p. 221) & Jam (p. 63)

$2.55 - $2.65 Cost, 17% - 30% Fat,
787 - 935 Calories Per Serving

Rustic Ravioli Stew
Here's an easy, comfort stew perfect for a cold winter night.
Prep time: 7 minutes
Cooking time: 17 minutes
Time Saving Tips: To cut prep time, use bottled minced garlic.
Makes: 4 servings

Heat oil in a large saucepan or small stock pot.

1 teaspoon olive oil

Add garlic and onion and saute for 5 minutes.

3 to 4 cloves garlic, minced
1 medium white onion or yellow onion, thinly sliced

Add broth, water, rosemary and red pepper and bring to a boil.

1 (14 1/2 ounce) can low sodium beef broth or low sodium chicken broth
1 cup water
1 teaspoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
1/4 teaspoon crushed red pepper (optional)

Add ravioli and undrained tomatoes, bring to boil again. Cover, reduce heat and simmer for 5 minutes.

1 (9 ounce) package refrigerated chicken ravioli or cheese ravioli
1 (14 ounce) can no-salt-added stewed tomatoes (can use italian recipe-ready version)

Add spinach, and cook another 3 minutes or until ravioli is tender.
1 (10 ounce) package baby spinach, coarsely chopped

Garnish:

grated parmesan cheese or romano cheese or asiago cheese (optional)

Suggested Side Dishes
Whole grain roll

Nutritional Content Per Serving (1/4 of recipe)
Calories - 189 Total fat - 7g
Saturated fat - 2.6g Polyunsat. fat - 0.8g
Monounsat. fat - 2.8g Cholesterol - 66mg
Sodium - 242mg Total carbohydrate - 21.4g
Dietary fiber - 4.5g Protein - 11.6g