Dea Rash Extension Educator FCS/4-H Youth Development Payne County OHCE Leader Lesson October 2018
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Dea Rash
Extension Educator
FCS/4-H Youth Development
Payne County
OHCE Leader Lesson
October 2018
Vegetable Stock Bouquet Garni
Vegetable stock can be used in place of chicken or fish stock.
Beyond the standard recipes, below, vegetable stocks allow Since herbs tend to float and get in the way as you
for much improvisation, Good additions include onions, skim the surface of a stock it is recommended to tie
carrots, potatoes, corncobs, fennel, fresh herbs, ginger, garlic, them together in a little packet, known as a bouquet
washed organic vegetable skins and even a few tablespoons garni. Vary the contents to suit your dish, with addi-
of lentils. Avoid including vegetables in the cabbage family tions such as whole cloves, dill, lemon zest, or gar-
(except when used deliberately and with discretion), eggplant, lic.
and most strong greens (with the exception of kale); too many
carrots or parsnips will turn the stock overly sweet. A small
turnip will add complexity to the stock and offset the sweet- Wrap in a 4 x 4-inch piece of cheesecloth:
ness of the carrot. When possible, tailor the ingredients to Small bunch of parsley or parsley stems
suit the recipe the stock will be used in. In general, 5 cups of 8 sprigs Fresh Thyme, or 1 teaspoon dried
vegetables to 6 cups water makes about 3 to 4 cups stock. 1 Bay Leaf
2 or 3 Celery Leaves (optional)
Combine in a stockpot:
1 medium Onion, sliced
1 Leek, white part only, cleaned thoroughly and sliced Tie the cheesecloth securely with a piece of cotton
1 Carrot, peeled and sliced twine or omit the cheesecloth and simply tie the
1 small Turnip, peeled and sliced herbs together at their stems.
6 cloves Garlic, peeled and smashed
6 cups Cold Water Refrigerate in a tightly covered container until ready
1 Bouquet Garni to use.
Simmer gently, partially covered, until the vegetables are
completely softened, 45 to 60 minutes. Strain into a clean pot
or heatproof plastic container, pressing down on the vegeta-
bles to extract the juices. Season with: salt and ground black
pepper to taste (optional). Let cool, uncovered, then
refrigerate until ready to use.Tomato Soup with Grilled Cheese Croutons Easy Butternut Squash Soup
2 T. butter, divided 1 (12 oz.) pkg. refrigerated cubed butternut squash
1 small onion, chopped 1/2 c. finely chopped onion
1 stalk celery, chopped 2 T. unsalted butter
3 cloves garlic, chopped 1 (14.5 oz.) can reduced-sodium chicken broth
1 (28 oz.) can whole peeled tomatoes, preferably San Marzano 1 (12 oz.) can fat-free evaporated milk
3 c. reduced-sodium chicken broth, “no-chicken” broth or vegetable broth 1 tsp. packed brown sugar
1/4 c. heavy whipping cream (optional) 1/2 tsp. kosher salt
1/4 tsp. salt and 1/4 tsp. ground pepper 1/2 tsp. ground nutmeg
2 large slices whole-wheat country bread 1/4 tsp. ground white pepper (more if desired)
2 oz. sliced sharp Cheddar cheese (3 slices) Fresh thyme sprigs (optional)
1/4 c. chopped fresh basil Freshly grated nutmeg (optional)
Heat 1 Tablespoon butter in a large saucepan over medium heat until Pour the butternut squash into a 2-quart microwave-safe baking dish with a
the butter melts. Add onion and celery; cook, stirring occasionally, until lid. Add 2 T. water. Cover and microwave on 100% power (high) for 3
softened, 4 to 6 minutes. Add garlic; cook, stirring, until fragrant, about minutes. Stir. Microwave on 100% power (high) for 3 more minutes. Stir
10 seconds. again. Microwave on 100% power (high) about 2 more minutes or until
squash is very tender. Using a pastry blender or potato masher, mash
Stir in tomatoes (with juice). Add broth and bring to a lively simmer over squash.
high heat. Reduce heat to maintain a lively simmer and cook for 10
minutes. Meanwhile, in a heavy medium saucepan, cook onions in hot butter until
tinder, stirring frequently.
Puree the soup in the pot using an immersion blender or in batches in a
blender. (Use caution when pureeing hot liquids.). Stir in cream, if us- In a food processor or blender, combine cooked onions, mashed squash,
ing; add salt and pepper. broth, evaporated milk, brown sugar, salt, 1/2 tsp. ground nutmeg and white
pepper. Cover and process or blend until smooth. Return soup to the
Meanwhile, preheat a panini maker (or you can use a skillet or a waffle saucepan. Cook and stir over medium-high heat until heated through.
maker). Spread one side of each slice of bread with the remaining If desired, garnish with thyme and freshly grated nutmeg.
1 Tablespoon of butter. Turn the slices over and top one with cheese.
Top with the other slice, butter-side up. Serving size: 1 cup
Cook the sandwich in the panini maker/skillet/waffle maker until golden Per serving: 185 calories; 6 g fat(4 g sat); 2 g fiber; 25 g carbohydrates; 8 g protein; 7 mcg
brown and the cheese has melted, 4 to 5 minutes. Cut the sandwich into
folate; 15 mg cholesterol; 15 g sugars; 8,507 IU vitamin A; 18 mg vitamin C; 300 mg calci-
bite-size pieces. Divide soup into (4) bowls. Top each serving with
grilled cheese croutons and a sprinkle of basil. um; 1 mg iron; 560 mg sodium; 388 mg potassium
Serving Size: 1½ cups soup & ¼ cup croutons NutriƟon Bonus: Vitamin A (170% daily value), Calcium (30% dv), Vitamin C (30% dv)
Per Serving: 258 calories; 13 g fat(7 g sat); 5 g fiber; 27 g carbohydrates; 12 g
Carbohydrate Servings: 1½
protein; 46 mcg folate; 29 mg cholesterol; 8 g sugars; 0 g added sugars; 148 IU
vitamin A; 28 mg vitamin C; 236 mg calcium; 2 mg iron; 430 mg sodium; 617 mg Exchanges: 1 milk, 1 starch, 1 fat
potassium; Vitamin C (47% daily value), Calcium (24% dv)
http://www.eatingwell.com/recipe/260007/easy-butternut-squash-soup/
http://www.eatingwell.com/recipe/267760/tomato-soup-with-grilled-cheese-
croutons/Healthified Broccoli Cheddar Soup Contest-Winning Easy Minestrone
https://www.foodnetwork.com/recipes/food-network-kitchen/healthified-broccoli-
https://www.tasteofhome.com/recipes/contest-winning-easy-minestrone/
cheddar-soup-recipe-2119129
1 bunch broccoli 2 large carrots, diced
1 small onion, finely chopped 2 celery ribs, chopped
1 medium red-skinned potato, diced 1 medium onion, chopped
1/4 c. flour 1 T. olive oil
3 c. low-sodium chicken or vegetable broth 1 T. butter
Kosher salt and freshly ground black pepper 2 garlic cloves, minced
1/4 tsp. freshly grated nutmeg 2 can (14.5 oz. each) reduced-sodium chicken broth
1 c. grated extra-sharp Cheddar cheese 2 cans (8 oz. each) no-salt-added tomato sauce
1 tsp. Worcestershire sauce 1 can (16 oz.) kidney beans, rinsed and drained
1 (12 oz.) can fat-free evaporated milk 1 can (15 oz.) chickpeas, rinsed and drained
2 scallions, thinly sliced 1 can (14.5 oz.) diced tomatoes, undrained
1 1/2 c. shredded cabbage
Separate the stems and the florets from the broccoli. Trim and dis- 1 T. dried basil
card the bottom of the broccoli stems and peel the tough outer lay- 1 1/2 tsp. dried parsley flakes
ers. Finely chop the stems and coarsely chop the florets and set 1 tsp. dried oregano
aside separately. 1/2 tsp. pepper
1 c. uncooked whole wheat elbow macaroni
Mist a large pot with nonstick cooking spray and heat over medium 11 tsp. Grated Parmesan cheese
heat. Add the broccoli stems, onions and potatoes and cook, stir-
ring, until softened, 7 to 10 minutes. Add the flour and cook, stir- In a large saucepan, sauté the carrots, celery and onion in oil and
ring, until lightly toasted, about 2 minutes. Stir in the broth and butter until tender. Add garlic, cook 1 minute longer.
bring to a boil. Reduce the heat to maintain a simmer and continue
to cook, stirring occasionally, until thickened and the vegetables are Stir in the broth, tomato sauce, beans, chickpeas, tomatoes,
tender, 12 to 15 minutes. cabbage, basil, parsley, oregano and pepper. Bring to a boil.
Reduce heat; cover and simmer for 15 minutes. Add macaroni;
Meanwhile, combine the reserved florets and 1/2 cup water in a cook uncovered, 6-8 minutes or until macaroni and vegetables are
small saucepan. Bring to a boil, cover and continue to steam until tender.
the florets are bright green and crisp-tender, about 5 minutes. Add
the entire contents of the pot with the florets to the soup along with Ladle soup into bowls. Sprinkle with cheese.
the nutmeg. Stir to combine and remove from the heat. Stir in the
Cheddar cheese, Worcestershire and milk. Season with salt and Nutrition Facts (per 1 cup serving): 180 calories; 4g fat
pepper and garnish with scallions. (1g saturated fat); 4mg cholesterol; 443 mg sodium;
29g carbohydrate (7g sugars, 7g fiber)); 8g protein
Cook’s Note: Leftover soup should be reheated in the micro- Diabetic Exchanges: 2 starch, 1 lean meat
wave rather than on the stovetop where the cheese will “break” or
separate from the broth. 6 servings Freeze Option: Before adding cheese, freeze cooled soup in
freezer containers. To use, partially thaw in refrigerator overnight.
Nutrition Information: (per serving): Calories: 230; Total Fat: Heat through in a saucepan, stirring occasionally and adding a
8g; Saturated Fat: 4.5g; Cholesterol: 20mg; Sodium: 360 mg; little broth or water if necessary.
Carbohydrates: 26mg; Dietary Fiber: 4 g; Protein: 16g; Sugar:
10gBeer Chili Bean Soup Chicken Tortilla Soup
BHG - serves 4 Kraftfoods.com - 4 servings - 35 minutes
Ingredients
1 15 oz can Hot-Style Chili Beans with chili gravy Ingredients
1 12 oz can Beer (1-1/2 cups) 6 corn tortillas (6 inch), divided
1 11 ¼ oz can Condensed Chili Beef Soup 1 ½ tsp vegetable oil, divided
1 ½ cups Chopped Cooked Turkey (about 8 ounces) ½ lb. boneless skinless chicken breasts, cut into bite-
1 cup Hot Water sized chunks
1 tsp Dried Minced Onion 2 cans (14 oz. each) chicken broth
1 tsp Worcestershire Sauce 1 cup Thick 'N Chunky Medium Salsa
½ tsp Garlic Powder 1 cup frozen corn
Shredded Cheddar Cheese 1 cup Shredded Cheddar Cheese
Dairy Sour Cream (optional)
Directions
Directions Preheat oven to 400°F. Cut 2 of the tortillas into strips; toss
In a large saucepan combine chili beans with chili gravy, with 1/2 tsp. of the oil. Spread in single layer on baking
beer, chili beef soup, chopped turkey, the water, sheet. Bake 10 to 12 min. or until crisp, stirring occasionally.
dried minced onion, Worcestershire sauce, and Meanwhile, finely chop remaining 4 tortillas. Heat remaining
garlic powder. 1 tsp oil in large saucepan on medium-high heat. Add chick-
en; cook and stir 5 min. Add chopped tortillas, broth, salsa
Bring to boiling; reduce heat. Simmer, uncovered, for 5 and corn. Bring to boil; reduce heat to medium-low and sim-
minutes. Serve with cheese and, if desired, sour mer 15 min. Ladle soup into serving bowls; top with cheese
cream. Makes 4 servings. and tortilla strips.
Nutritional facts per serving: calories: 353, total fat: Variation: May substitute beef for chicken and add beans.
10g, saturated fat: 5g, monounsaturated fat:
3g, polyunsaturated fat: 1g, cholesterol: 57mg, sodium:
1154mg, carbohydrate: 35g, total sugar: 1g, fiber: Nutrition 370 Calories, 15 g fat, 1400 mg Sodium, 34 g
12g, protein: 27g carbs, 4 g fiber, 27g protein, Vitamin A 10%DV, Vitamin C
6% DV, Calcium 30% DV, Iron 10%DVFrench Onion and Beef Soup Slow Cooker Black-Eyed Pea Soup
Source: Better Homes and Gardens
Makes 4 servings, Start to Finish: 25 minutes 1 medium Onion, chopped (about 2/3 cup)
4 cloves Garlic, minced
1 Tbsp. Ground Cumin
Ingredients 2 Tbsp. Oil
3 Tbsp. Butter or Margarine 3 cans (16 oz.) Black Beans, undrained, divided
1 medium Onion, thinly sliced and separated into 1 can (14 ½ oz.) Chicken Broth, divided
rings 1 jar (16 oz.) Thick 'N Chunky Salsa
2 10 ½ oz. cans Condensed French Onion Soup ½ cup Sour Cream
2½ cups Water
8 oz Cooked Beef, cubed (2 cups)
4 1-inch-thick slices French Bread Directions
½ cup Shredded Gruyere or Swiss cheese (2 oz) Cook and stir onion, garlic and cumin in oil over
medium heat in large saucepan 3 minutes. Place 1
can of the undrained beans and half of the broth in
Directions blender or food processor container; cover. Blend until
1. Preheat broiler. In a large skillet melt butter over pureed. Add to ingredients in saucepan. Repeat with
medium heat. Add onion; cook about 5 minutes or second can of undrained beans and remaining broth.
until very tender. Stir in French onion soup, the wa- Add remaining can of beans and salsa to saucepan
ter, and cooked beef. Bring to boiling, stirring occa- mixture; mix well. Bring to a boil on medium-high heat.
sionally. Reduce heat to low; simmer 15 min., stirring occasion-
2. Meanwhile, place the bread slices on a baking ally. Ladle soup into serving bowls. Drizzle each
sheet. Broil 4 inches from the heat about 1 minute serving with 1 Tbsp. sour cream.
or until toasted on one side. Top the toasted side of
bread slices with shredded cheese; broil about 1
minute more or until cheese is melted. Nutrition: 230 calories, 7 g fat, 33 carbs, 960 mg sodi-
3. To serve, ladle soup into soup bowls. Top with um, 11g fiber, 10 g protein, 2% DV Vitamin A, 8% DV
bread slices, cheese sides up. Makes 4 servings. Vitamin. C, 10% DV Calcium, 20% DV Iron
Nutritional facts per serving calories: 465, total fat:
21g, saturated fat: 10g, monounsaturated fat: 6g, poly-
unsaturated fat: 1g, cholesterol: 82mg, sodium:
1701mg, carbohydrate: 40g, total sugar: 9g, fiber:
3g, protein: 28gCreamy Potato Soup Taco Soup
BHG - 4 side dish servings
1½ lb. Ground beef (pork could be substituted)
Ingredients 1 medium onion, chopped
5 medium Potatoes, peeled and cubed (about 1 2/3 lbs)
½ cup Chopped Onion 1 can Ro-Tel tomatoes
1 ½ cups Chicken Broth or Vegetable Broth 2 cans stewed tomatoes
1 Tbsp Butter or Margarine
1 can Ranch Style beans
1 Tbsp All-purpose Flour
¼ tsp Dried Dill or Basil, crushed 1 can pinto beans with jalapenos
¼ tsp Salt
1 can whole corn, drained
Dash Ground Black Pepper
1 cup Lactose Free Milk 1 pkg. taco seasoning
1 pkg. Hidden Valley dry salad dressing
Directions
1. In a large saucepan cook potatoes and onion, covered, Brown ground pork and onions. Add all ingredients and simmer
in a large amount of boiling water about 15 minutes or 20 minutes. Top with shredded cheese, Fritos, or tortilla chips.
until tender. Drain well. Set aside 1 cup cooked vegeta-
bles.
2. In a food processor bowl combine the remaining
Nutrient Information per Serving: Calories 288, Protein 22 g, Fat
cooked vegetables and the chicken broth. Cover and
5.7g, Sodium 749 mg, Cholesterol 41 mg
process about 1 minute or until smooth. Set aside.
3. In the same saucepan melt butter. Stir in flour, dill or
basil, salt, and pepper. Add milk all at once. Cook and
stir until slightly thickened and bubbly. Cook and stir 1
minute more.
4. Stir in the reserved 1 cup cooked vegetables and
blended vegetable mixture. Cook and stir until heated
through. If necessary, stir in additional milk to reach
desired consistency. If desired, season to taste with
additional salt and pepper. Makes about 4 1/2 cups (4
side-dish servings).
Nutritional facts per serving calories: 236, total fat:
5g, saturated fat: 3g, cholesterol: 13mg, sodium:
509mg, carbohydrate: 40g, fiber: 3g, protein: 8g, vitamin C:
47%, calcium: 10%, iron: 10%QUICK & EASY BEEF STEW Louisiana-Style Chicken Soup
This quick and easy recipe shows you how to make beef stew in
Technically, this can’t be called a gumbo because there is no roux but
just 30 minutes, not hours. Using Beef Stew Seasoning Mix, a it certainly tastes like gumbo. Serve with a crusty baguette for
more tender cut of beef and frozen vegetables makes stew a mopping up every last delicious drop.
weeknight meal.
Makes 8 (1-cup) servings. 10 mins Prep time
20 mins Cook time 1 tsp. canola oil
12 oz. skinless, boneless chicken thighs, cut into bite-sized pieces
2 pounds boneless beef sirloin steak, cut into 1-inch cubes 1/2 tsp. kosher salt
3 tablespoons flour 2 T. unsalted tomato paste
2 tablespoons vegetable oil, divided 1 1/2 tsp. salt-free Cajun seasoning
1 package Beef Stew Seasoning Mix 1/4 tsp. crushed red pepper
3 cups water 1 (8 oz.) container pre-chopped fresh onion, celery and green bell pepper mix
5 cups frozen vegetables for stew 1 (3 oz.) andouille sausage link, diced
Coat beef with flour. Heat 1 tablespoon of the oil in large non- 1 bay leaf
stick skillet or Dutch oven on medium-high heat. Add 1/2 of the
beef; brown on all sides. Repeat with remaining beef, adding 1 (28 oz.) container unsalted chicken stock
remaining 1 tablespoon oil. Return all beef to the pan. 1 c. frozen cut okra, thawed
Stir in Seasoning Mix and water. Add vegetables; bring to boil. 1 c. water
Reduce heat to low; cover and simmer 15 minutes or until vege- 2/3 c. precooked brown basmati rice (such as Uncle Ben’s Ready Rice)
tables are tender. 3 T. chopped fresh flat-leaf parsley
Vegetable Options: Prepare as directed, using 5 cups of your
favorite frozen vegetables, such as corn, peas, carrots or green Heat a medium saucepan over high heat. Add oil to pan; swirl to coat.
beans or 5 cups assorted cut-up fresh vegetables Sprinkle chicken with salt. Add chicken to pan; cook 3 minutes, stirring once.
Remove chicken from pan with a slotted spoon; set aside.
Classic Beef Stew: Substitute 1 can (14 ounces) beef broth, 2
teaspoons Seasoned Salt, 1/2 teaspoon Thyme Leaves and 1/4 Add tomato paste and next 5 ingredients (through bay leaf); cook 6 minutes
teaspoon Ground Black Pepper for the Beef Stew Seasoning or until vegetables are tender, stirring frequently. Add stock, okra, and 1 cup
Mix and water. water; bring to a boil. Return chicken to pan; stir in rice. Reduce heat and
simmer 9 minutes. Remove pan from heat; stir in parsley.
Nutrition information
(Amount per serving) Yield: Serves 4 (serving size: 2 cups)
Calories: 278Cholesterol: 57mg
Sodium: 550mgProtein: 25g Nutritional Information: Calories: 240; Fat: 8.3g; Satfat: 2.1g; Monofat:
Total Fat: 14gFiber: 1g 3.5g; Polyfat: 1.4g; Protein: 26g: Carbohydrate: 15g: Fiber: 2g; Cholesterol:
Carbohydrate: 13g 93mg; Iron: 2mg; Sodium: 598mg; Calcium: 64mg.
Source: https://www.myrecipes.com/recipe/louisiana-style-chicken-soupYou can also read
