BUILD A HEALTHY MEAL “Cook Once, Eat Twice” with Chicken
Louisiana Healthcare Connections and the LSU AgCenter have teamed up to produce the video series ‘Build a Healthy Meal.’ We’ll show you how to make easy, tasty and healthy recipes for the whole family using low-cost ingredients that can be found in your local dollar store or grocery store.
In this segment, area nutrition agent and registered dietitian Mandy Armentor demonstrates how to save time and money by cooking two delicious meals at one time — chicken nuggets and chicken stir-fry.
Start with 2 ½ lbs of boneless, skinless chicken breasts. Separate the chicken into 1 ½ lbs for baked chicken nuggets and 1 lb for chicken stir-fry to serve the next day.
First night: Baked Chicken Nuggets
1 ½ lb chicken breast, boneless, skinless
1 cup corn flake crumbs or Italian bread crumbs
1 teaspoon paprika
½ teaspoon Italian herb seasoning
¼ teaspoon garlic powder
¼ teaspoon onion powder
1. Preheat oven to 400 degrees F. Lightly grease a baking dish or cookie sheet, set aside.
2. Cut chicken into bite-size pieces.
3. Place corn flakes in a plastic bag and crush them into crumbs.
4. Add paprika, Italian herb seasoning, garlic powder and onion powder to the crushed corn flakes. Close the bag and shake well. If you have kids, this is a great way to get them involved by letting them crush up the corn flakes.
5. Add a few pieces of chicken at a time to the crumb mixture. Shake to coat evenly.
6. Arrange coated nuggets on the cookie sheet so they are not touching. Bake until golden brown, about 12-14 minutes.
Serve with a side of vegetables and fruit. Use low-fat Ranch dressing or honey mustard dressing as dipping sauces.
Serves 4-6
Approximate cost per serving: $2.21 for 4 servings; $1.49 for 6 servings
Preparation time: 15 minutes
Cooking time: 12-14 minutes
Source: USDA Recipes and Tips for Healthy, Thrifty Meals
While the nuggets are in the oven, begin preparing the chicken stir-fry recipe to be served the next day. Preparing two meals at once will save time and money.
Second night: Chicken Stir-Fry
2 tablespoons vegetable oil
1 tablespoon garlic, finely chopped
1 lb chicken breast, boneless, skinless, cut into strips
½ teaspoon sugar
3 tablespoons less sodium soy sauce
½ cup carrots, peeled and sliced thin or ½ can (about 8 ounces) of low-sodium carrots, drained
½ cup celery, sliced thin
¼ cup onion, cut into strips
½ cup green bell pepper, cut into strips
¼ teaspoons ground ginger (optional)
3 cups cooked brown or white rice
1. Heat vegetable oil in a large pan over medium heat.
2. Sauté garlic until it is slightly brown.
4. Add the chicken and cook thoroughly until done.
5. Add sugar, soy sauce, carrots, celery, onions and bell pepper. Cook until vegetables are tender.
Serve with cooked brown rice. Add a side of sliced cucumbers and tomatoes. Enjoy cut-up fruit for dessert.
Serves 6
Approximate cost per serving: $2.04
Preparation time: 15 minutes
Cooking time: 20 minutes
Source: LSU AgCenter Publication
FOOD SAFETY TIPS:
o DO NOT rinse chicken before cooking.
o Avoid cross-contamination by washing hands, work surfaces, cutting boards and utensils thoroughly with soap and hot water after being in contact with raw poultry.
o Cook chicken thoroughly to 165 F.
o Thaw frozen chicken in the refrigerator or in cold water – not on the countertop.
o Store leftovers in the refrigerator within 2 hours. They are safe to eat for two to three days.
Visit us at our website: LSUAgCenter.com/foodandhealth
About Louisiana Healthcare Connections
Established to deliver quality healthcare through local, regional and community-based partners, Louisiana Healthcare Connections is a Healthy Louisiana Plan headquartered in Baton Rouge, La. Louisiana Healthcare Connections exists to improve the health of its members through focused, compassionate and coordinated care. Because Louisiana Healthcare Connections believes healthy is a way of life, its members benefit from programs and services designed for personal well-being. For more information, visit LouisianaHealthConnect.com.
TASTY & COZY CASSEROLE MEALS FOR THE WINTER | EASY CASSEROLE RECIPES | MEALS FOR LARGE FAMILIES
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TASTY & COZY CASSEROLE MEALS FOR THE WINTER | EASY CASSEROLE RECIPES | MEALS FOR LARGE FAMILIES
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ROMAN HOLIDAY
1 lb groun beef
1 onion, chopped
5 stalks of celery, chopped
8 oz elbow noodles
15 oz tomato sauce
1 can green beans (i left this out in the video)
1 can diced tomatoes
1 can of hominy or corn
2 tbs chili powder
2 chups shredded cheese
-cook the meat on the stove top with celery and onion. add in the remaining ingredients to the meat mixture and boil the noddles in a separate bowl. once the noodles are cooked, combine withe the meat mixture and lay in a 9x13 casserole dish and top with shredded cheese. cook at 350 for 10-15 minutes or until the cheese is melted
GROUND BEEF & SOUR CREAM CASSEROLE
2 lbs ground beef
salt and pepper
8 oz sour cream
8 oz cream cheese
24 ounce tomato sauce
green onions, chopped
large bag of elbow noodles
2 cups of shredded cheese
-cook the meat on the stove top until no longer pink. mix in the tomato sauce and add in your favorite seasonings. pour the meat mixture into a 9x13 casserole dish and set aside. in a separate bowl, combine sour cream cream cheese and green onion and mix well. add on top of the meat mixture even and then pour the boiled noodles on top. top with cheese and cook at 350 for 15-20 minutes or until the cheese is melted and enjoy.
CHEESY AMISH CHICKEN
2 lbs chicken
1 ritz cracker sleeve
1/2 stick of butter
1-2 cups of milk
salt and pepper
1/3 cup of flour
1-2 cup sof frozen corn
-spray a 9x13 pan with nonstick spray and place the chicken breast/thighs down and cook in the oven at 425 for 30 minutes. cut the chicken into small bite sized pieces and leave in the casserole dish. in a separate pan on the stove, place the butter into the pan and begin to melt. slowly stir in the flour and milk with the butter to form a base for the dish. once it is to the thickness that you want, add in the corn and salt and pepper. mix this into the chicken dish and then top with crushed ritz crackers. cook at 350 for 15 minutes and then top with cheese.
CHICKEN AND RICE CASSEROLE
How to make Chicken and Rice Casserole
Makes 4 servings, 1 cup per serving
INGREDIENTS
1 14.5 ounce can chicken breast in water (drained)
1 10.5 ounce can fat-free cream of celery soup
¾ cup instant brown rice
1 16 ounce package of frozen mixed vegetables
(peas, carrots, green beans, corn, etc.)
1¼ cup water
1 teaspoon onion powder
1 teaspoon Italian seasoning
1 teaspoon garlic powder
½ teaspoon black pepper
DIRECTIONS
1. Preheat oven to 375°F.
2. Wash your hands well with soap and hot water.
3. Combine all ingredients in a 9 x 13 baking dish and stir.
4. Cover with a lid or aluminum foil and bake 20 – 25 minutes, or until rice is cooked evenly.
5. Remove from oven and cool for 5 minutes. Serve.
6. Refrigerate leftovers within 2 hours.
HappyHealthy.ms
Mississippi State University Extension
This institution in an equal opportunity provider.
This material was funded by USDA’s Supplemental Nutrition Assistance Program—SNAP.
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How To Cook: Ground Chicken
I show you how to cook ground chicken.
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Corn Casserole
Welcome to Fyreflye’s Follies!
If you enjoy today’s video, please don’t forget to give me a thumbs-up! If you enjoy videos featuring canning and southern cooking, I hope you will subscribe!
In Today’s video, I am going to be showing you how I make Corn Casserole.
I love this! I tried it last year with a honey corn muffin mix and it was so good! I couldn’t find it this year, but I would definitely recommend using it if you can find it.
Feel free to leave a comment below. I love to hear what you have to say!!
Today’s recipe ingredients:
1/2 cup butter, melted
2 eggs, beaten
1 (8.5 ounce) package dry corn muffin mix
1 (15 ounce) can whole kernel corn, drained
1 (14.75 ounce) can creamed corn
1 cup sour cream
Preheat oven to 350 degrees F (175 degrees C), and lightly grease a 9x9 inch baking dish.
In a medium bowl, combine butter, eggs, corn bread mix, whole and creamed corn and sour cream. Spoon mixture into prepared dish.
Bake for 45 minutes in the preheated oven, or until the top is golden brown.
#CornCasserole #Delicious #HolidaySideDish #EasySideDish
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This video is for entertainment purposes only. This is not intended to be an instructional video. Not everything I do is USDA/FDA approved. All video footage, new designs and craft projects are my own & may only be used with my permission. When applicable, I will always give credit for inspiration sources, whether online or from other crafters. None of my videos are sponsored unless otherwise stated. All opinions are my own. This video is not made for or intended for children, but is family-friendly.
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