|
|
April Recipe: Pigs in a blanket(Stuffed Cabbage Rolls)
Chefeds recipe #204756CRH
Healthy version
· large head cabbage
· 8 oz. ground chuck
· 8 oz. ground turkey
· 1/3 cup long grain rice
· 1 small onion, grated
· 2 eggs
· 1 teaspoon salt
· 1/4 teaspoon pepper
· 1 large onion, sliced
· 15 ounces tomato sauce
· 4 whole fresh tomatoes diced
· 3 to 4 teaspoons lemon juice (1 large lemon)
· 1/4 teaspoon white pepperpepper
· 2 talespoons splenda
· Season to taste with your faforite seasoning
Remove about 15 large leaves from the cabbage; cut off very thick part of each leaf. Pour boiling water(can be replaced with chicken stock for more flavor) over the cabbage to wilt the leaves.
Preheat oven to 350°.
Combine ground chuck, and turkey with the rice, grated onion, eggs, 1 teaspoon salt, 1/4 teaspoon pepper. Place a mound of meat mixture in cupped part of each softened cabbage leaf. Fold over sides of cabbage leaf; roll up. In bottom of Dutch oven, place a few of the remaining leaves. Arrange layers of cabbage rolls, seam side down, and sliced onions in a Dutch oven or large casserole. Pour on tomato sauce, tomatoes, lemon juice, and 1 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil on stove top. Sprinkle with splenda, to taste. Bake, covered, for 1 hour. Uncover and bake 2 hours longer.
Taste of the Season a pilot project with LSUAg. Feb. 3rd at the market ChefEd will be preparing: Cajun Carrot Soup: | Cajun Carrot Soup ingredients list:
10 carrots, roughly chopped.
5 celery sticks, cut into pieces.
3 cloves of garlic, chopped.
1 large onion, chopped.
4 cups of water.
1 tablespoon of olive oil
teaspoon of curry powder.
1 teaspoon Cajun seasoning
Salt.
Instructions for Cajun Carrot Soup:
Heat up the olive oil in a frying pan; then cook the chopped garlic
and chopped onion for 4-5 minutes.
Add a teaspoon of curry powder, then stir.
Add all of the remaining ingredients except the salt and cook until
the vegetables are tender.
Mix in a blender until the soup is smooth.
Add salt to taste and serve.
If you like, you may also add hot sauce, fresh herbs, or other local goodies. |
Carrot, rawNutritional value per 100 g
Energy 40 kcal 170 kJ
Carbohydrates 9 g
- Sugars 5 g
- Dietary fiber 3 g
Fat 0.2 g
Protein 1 g
Thiamin (Vit. B1) 0.04 mg 3%
Riboflavin (Vit. B2) 0.05 mg 3%
Niacin (Vit. B3) 1.2 mg 8%
Vitamin B6 0.1 mg 8%
Vitamin C 7 mg 12%
Calcium 33 mg 3%
Iron 0.66 mg 5%
Magnesium 18 mg 5%
Phosphorus 35 mg 5%
Potassium 240 mg 5%
Sodium 2.4 mg 0%
Percentages are relative to USrecommendations for adults.
Carrot Tips: Carrots benefit our bodies by:
Boosting immunity (especially among older people).
Reducing photosensitivity (beta-carotene protects the skin from sun damage).
Improving symptoms of HIV.
Easing alcohol withdrawal symptoms.
Helping to heal minor wounds and injuries.
Reducing the risk of heart disease.
Reducing the risk of high blood pressure.
Cleansing the liver, and when consumed regularly, can help the liver
excrete fats and bile.
Fighting bronchitis.
Fighting infection (vitamin A keeps cell membranes healthy, making
them stronger against disease-causing microorganisms)
Improving muscle, flesh, and skin health.
Helping fight aneamia.
Reducing acne.
Improving eye health
Have you had your carrots today? Maybe you don't realise there are 10
very good reasons why you should be eating this wonderful vegetable
every day.
1. They taste good. Carrots have a mild, pleasant flavour that is
great by themselves or blended with other foods.
2. Carrots can be eaten cooked or raw. Crunchy or soft, from soups to
salad, it's entirely up to your mood or your menu.
3. Kids (even toddlers) like the mild taste of carrots.
4. Raw carrots are great to carry in a sack lunch, to your next
picnic, or in the car when you are on the go.
5. Carrots are available and in season all year long.
6. Carrots are inexpensive all year.
7. They are a great source of Vitamin A and Beta Carotene. Vitamin A
is very important for healthy skin, eyes, hair , growth, and helps our
bodies resist infections. Beta Carotene is linked to reducing chronic
diseases such as cancer and heart disease.
8. Carrots are a good source of fibre. Fibre is important of our
gastrointestinal tracts and is linked to reducing cholesterol in our
bodies.
9. Carrots are low in calories. One average carrot contains about 30 calories.
10. Carrots are a great source of alpha carotene, probably more
powerful than beta carotene in inhibiting processes that may lead to
tumor growth.
Try to eat a carrot a day. Here's how:
The basic rule of this diet is to add a carrot at or near the
beginning of every meal. Why should this work? This works because a
bulky carrot at or near the meal's beginning leaves no room in the
stomach at the meal's end for the extra ice-cream or cheesecake. That
saves perhaps 500 calories a day, which translates to a weight loss of
about a pound a week. Even plain water at the beginning of a meal will
tend to create a full feeling in the stomach sooner in the meal. This
will reduce the amount of food consumed at the end. But eating carrot
is more fun.
Getting your carrot-a-day is easy, considering the vegetable's
versatility and blendability. And subtlety: carrots enhance but don't
overwhelm. Here are ways to put power on your table.
Cook grated carrots with beans, split peas, lentils, rice, pastas.
Good in stuffing. Try them roasted - split large carrots lengthways
and brush with a little oil then put on a roasting tray in a 200c
oven for about 45 minutes until tender and browned. Try roast carrots,
potato, sweet potato and pumpkin serve with steamed green vegetables
and a nice sauce.
Toss grated carrot with potatoes for hashbrowns. (Toss in grated
zucchini and minced onion, too.)
Add to sauces, white or red. Grated carrots give body and impart
subtle flavour, and they fit any tomato or creamy soup, sauce, or
casserole.
Mix finely-ground carrots into peanut butter. New kind of crunch. (If
you want to make a really GOOD Peanut Butter & carrot sandwich, smoosh
in a banana.)
Hot and Cold Salad: Saut onion, green pepper, and grated or finely
sliced carrots. Remove from heat and pour your preferred salad vinegar
over hot veggies. (It will hiss and steam.) While hot, add to chilled
salad greens. Toss and serve.
Herb and Vegetable Bread or Biscuits: To your regular dough, add
finely grated carrots; minced onion (dried flakes or fresh green);
parsley; garlic powder; sprinkle of basil and skosh of oregano or
sage. We like to add some dried or pesto tomatoes and a few hearty
shakes of parmesan cheese.
For some reason, males and small children who normally turn down
veggies like those baby carrots. They come washed, peeled, prepackaged
- meaning they cost more than their bulk-buy counterparts. But it's
still more nutrition per penny than fast food.
We are your Source For Fresh Super Bowl Food Call today! 504-756-7769
Chef Ed, "Your Local Chef"
|
|