Recipes for KFOR, March 13, 2017:
Alice Henneman, MS, RDN • Nebraska Extension • food.unl.edu
Basic Oil/Vinegar Salad Dressing
Directions (adjust amounts given in table per personal taste)
1. Whisk together vinegar and any additional seasonings or flavorings. 2. Slowly add olive oil and whisk in. Or, shake all ingredients together in a small jar with a tight lid.
For safety and freshness, serve homemade dressings the same day you make them.
For 1 main dish (2-cup) or 2 side dish salads (1-cup each)
For 2 main dish (2cups each) or 4 side dish salads (1-cup each)
Balsamic, red wine or white wine vinegar, lemon juice, lime juice or combination of vinegar/orange juice
1 teaspoon 2 teaspoons
Salt & freshly ground black pepper To taste Extra virgin olive oil 1 tablespoon 2 tablespoons Optional Seasonings Minced sweet onion 1-1/2 teaspoons to 1 tablespoon 1 to 2 tablespoons Dijon-type mustard 1/4 to scant 1/2 teaspoon 1/2 to 1 teaspoon Garlic powder or clove of minced garlic Dash of garlic powder OR 1 very small clove of garlic, minced 1/8 teaspoon powder OR 1 clove, minced Sugar A pinch or to taste A pinch or 2 OR to taste Chopped fresh herbs (e.g. oregano, thyme, tarragon, parsley) 1-1/2 or more teaspoons 1 or more tablespoons Tuna Melt Sandwich
This recipe was so easy and so tasty. Plus, it had foods from 4 of the 5 food groups!
Makes: 4 servings
• 2 6-ounce cans tuna, canned in water and drained • 1 bunch green onions, chopped or 1/3 cup chopped onion • 3 tablespoons light mayonnaise • 1/8 teaspoon black pepper • 1/8 teaspoon garlic powder • 4 slices whole wheat bread* • 4 slices tomato slices (1 medium tomato) • 4 slices (3 ounces) cheese
*You can use any whole grain bread or split rolls.
1. Preheat oven to 350 degrees F. 2. In medium-size bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well. 3. Place bread on baking sheet. 4. Spoon about one-fourth of the tuna mixture on each piece of bread, spreading nearly to the edges. Add a tomato slice. 5. Bake 5 minutes. 6. Add a cheese slice on top of each sandwich and return to oven for another 5 minutes, or until cheese is melted and bread is toasted. Serve.
Source: Adapted slightly from Iowa State University Extension and Outreach
1. As you can see from the photo, I had smaller Roma tomatoes and combined 3 slices to cover the sandwich. Also, I just had a block of Swiss cheese and cut off 2 thin strips to top the sandwich. So — don’t let a lack the “exact” ingredients keep you from trying this sandwich. Also, I used “no salt added” tuna. 2. For a change of pace, try making the sandwich with canned salmon or chicken or chopped, cooked turkey. Gluten-Free Pancakes
This recipe was adapted by Mary Schluckebier, Home Economist, for Twin Valley Mills, LLC and is provided courtesy of Twin Valley Mills (http://www.twinvalleymills.com).
• 2 cups sorghum flour • 3 teaspoons baking powder • 1 teaspoon sugar • ¾ teaspoon salt • ½ cup non-fat dry powered milk (or powdered buttermilk)* • 1 tablespoon corn oil • 3 eggs 1½ cups water
1. Combine dry ingredients. 2. Stir in eggs, oil and water; mix well. 3. Drop by spoonfuls onto a hot, 375°F griddle until golden brown, turning once.
Makes about 20 4-inch pancakes.
Hints: If you like thinner pancakes, add more water or add some applesauce.
*Mary states, “They are just fine leaving out the milk and not substituting anything in its place. It may mean adjusting the amount of water to provide the thickness of batter for thick or thin pancakes. Chick Cheese Ball
1. Prepare your FAVORITE CHEESE BALL RECIPE.
2. Instead of rolling the ball in the usually chopped nuts, roll it in SHREDDED CHEDDAR CHEESE.
3. Slice a BLACK OLIVE in half for the eyes.
4. Shape the tip of a CARROT into a point for a nose and cut two slices of carrot with 3 notched points on one end for the feet.
Serve with raw veggies and whole grain crackers