Monday, August 24th ~ Friday, August 28th
Chicken on a Stick
4 skinless, boneless chicken breast halves
1 tsp. meat tenderizer
1/2 c. Italian-style dressing
Rinse chicken breasts and pat dry. Sprinkle with meat tenderizer and place in sealable plastic bag. Pour dressing in bag and turn chicken to coat thoroughly. Seal and marinate in fridge for 30 minutes to 1 hour. Preheat outdoor grill for MEDIUM HEAT and lightly oil grate. Place chicken onto skewers and grill over medium heat for 5-10 minutes per side. Chicken is done when juices run clear. Yield: 4 servings.
Grilled Steak and Vegetable Salad
(Wisc. Beef Council from the 2015 Dodge County Fair)
2 beef strip steaks-boneless (or sirloin) cut 3/4 inches thick, about 8 oz. each
1 medium sweet potato, cut into 1/2 inch thick slices
3 different vegetables, such as: zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell pepper or Romaine lettuce, cut lengthwise into quarters
1/2 c. reduced fat dressing or vinaigrette, such as Italian, non-creamy Caesar or red wine vinegar, divided
2 cloves garlic, minced
1/4 tsp. pepper
Toss potato and vegetables with 1/4 c dressing; set aside. Rub beef steaks with garlic and pepper. Place steaks on grid over MEDIUM, ash covered coals. Arrange vegetable around steaks. Grill covered, 7-10 minutes (over MEDIUM heat on preheated gas grill time remains the same) for medium rare (145), medium (160), turning occasionally. Grill lettuce and asparagus 2-4 minutes; grill other vegetable 11-15 minutes or until crisp tender, turning occasionally. Carve steaks and vegetables into bite-s9zed pieces. Combine beef, vegetables and remaining 1/4c. dressing in large bowl; toss to coat. Season with salt and pepper, as desired.
291 calories; 9g fat; 69mg chol; 384mg sodium; 24g carbs; 5g fiber; 29g protein
1 (3 lb.) boneless pork butt roast (pork shoulder)
Juice and finely grated rind of 2 limes
1 -2 tsp. garlic powder, or 1 tsp. minced garlic
1/2 tsp. salt
1-2 tsp. cumin
1 c. fresh chopped cilantro, divided
Tortillas, corn or flour
Coat interior of slow cooker with cooking spray. Place pork in cooker. In bowl, mix together lime juice and rind, garlic powder, salt, cumin and 1/2 c. chopped cilantro. Pour sauce over pork. Cover. Cook on LOW 6 hours or until instant read meat thermometer inserted in center of roast registers 145-150 degrees. Remove roast and place in large bowl. Shred, using two forks. Stir shredded meat back into slow cooker. Add remaining chopped cilantro. Fill tortillas and add your favorite toppings.
Shopping the perimeter of the grocery store is a good idea. However, there some places in the middle that are healthy places to visit.
Dried or canned beans-good source of protein, fiber and B vitamins
Frozen fruits and veggies because they maintain their vitamins, minerals and other nutritional benefits
Dried herbs and spices have many health benefits
Whole grains can decrease your risk of chronic diseases. Choose 100% whole grain bread, brown or wild rice, quinoa and plain oatmeal.
Nuts and Nut Butters for a quick snack option.
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Clever Uses for Wax Paper:
Unstick pages. Place sheets of wax paper between wet pages of book, as it dries, wax paper wicks away moisture and prevents wrinkles
Revive your can opener. Fold a small sheet of wax paper in half; place it between blades and crank the handle a few times. Wax paper lubricates the blades so they’ll glide along the edge of a can.
The bulbous white base and leafy green fronds are edible. (Discard the stem).
The taste is light and less cloying than anise or licorice.
Substitute for raw celery in tuna or chicken salad; dice ad saute to add to vegetable stuffing.