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FoodTalk Newsletter
January, 1997
University of Nebraska Cooperative Extension in Lancaster
County
Start Your Year With "Pyramid Power"
Start the new year with Pyramid Power!
The Food Guide Pyramid, developed by the U.S. Department of Agriculture,
recommends eating foods from a variety of food groups:
- Bread, Cereal, Rice & Pasta Group
- Vegetable Group
- Fruit Group
- Milk, Yogurt & Cheese Group
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
It's important to eat a variety of foods to obtain the nutrients needed by
your body. Here are some recipes that feature several food groups. Enjoy
those that fit your personal food plan!
Apricot-Glazed Chicken
(4 servings, about 3 ounces chicken each)
Per Serving:
Calories: 210
Total fat: 2 grams
Saturated fat: Trace
Cholesterol: 68 milligrams
Sodium: 155 milligrams
2 tablespoons lemon juice
1 clove garlic, minced
1/4 teaspoon pepper
4 boneless, skinless chicken breast halves
3/4 cup orange juice
12 dried apricot halves
1 tablespoon vinegar
1 teaspoon packed brown sugar
1 teaspoon prepared mustard
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/4 cup raisins
- Preheat oven to 400 degrees F.
- Combine lemon juice, garlic, and pepper. Brush chicken with the mixture.
- Arrange chicken on a rack in a baking dish. Cover and bake 45 minutes.
- Combine orange juice and apricots in a small saucepan. Simmer, uncovered
for 10 minutes until apricots are tender. Stir in vinegar, sugar, mustard,
ginger, and salt. Simmer 2 minutes longer. Remove from heat and pour into
blender jar. Puree apricots about 15 seconds. Add raisins.
- Spread half of the glaze on one side of the chicken; bake 3 minutes
longer. Turn chicken and spread with remaining glaze. Return to oven for 3
more minutes or until chicken is tender.
Each Serving Provides: 3 ounces from meat group; 1/2 serving from fruit group
Lentil Stroganoff
(4 servings, 1 and 1/2 cups stroganoff and 3/4 cup noodles each)
Per Serving:
Calories: 520
Total fat: 5 grams
Saturated fat: 1 gram
Cholesterol: 48 milligrams
Sodium: 340 milligrams
1 and 1/2 cups dry lentils
4 and 1/2 cups water
1/4 teaspoon salt
1 teaspoon vegetable oil
1 and 1/2 cups sliced fresh mushrooms
1 cup, red or green, pepper strips
1/2 cup chopped onion
3 tablespoons flour
2 teaspoons dry mustard
1/4 teaspoon black pepper
8-ounce container plain lowfat yogurt
3 cups cooked egg noodles
2 tablespoons sliced green onion
- Combine lentils, water, and salt in a large saucepan. Bring to a boil;
cover, reduce heat, and cook until lentils are tender, about 30 minutes.
Drain; set lentils aside and keep warm. Save liquid; add water to make 1 and
1/2 cups.
- Heat oil in a large frypan. Add mushrooms, peppers, and onion. Cook
until vegetables are just tender.
- Mix flour and seasonings. Stir evenly into vegetable mixture. Add saved
liquid, stirring constantly; cook over medium heat until mixture is smooth
and thickened.
- Add lentils; mix well. Heat to serving temperature.
- Just before serving, stir in yogurt.
- Cook noodles according to package directions.
- Serve stroganoff over noodles. Garnish with green onion slices.
Each Serving Provides: Meat alternate equal to 2 ounces from meat group;
1 and 1/2 servings from bread group; 1 and 1/4 servings from vegetable
group; 1/4 serving from milk group
Spinach-Orange Salad
(4 servings, about 1 cup each)
Per Serving:
Calories: 110
Total fat: 7 grams
Saturated fat: 1 gram
Cholesterol: 0
Sodium: 25 milligrams
4 cups, torn into pieces, spinach
2 medium oranges, sectioned
2/3 cup sliced fresh mushrooms
1/2 cup sliced red onion
2 tablespoons vegetable oil
2 tablespoons vinegar
1/4 cup orange juice (from sectioning of orange)
1/2 teaspoon ground ginger
1/4 teaspoon pepper
- Place spinach in bowl. Add orange sections, mushrooms, and onion. Toss
lightly to mix.
- Mix oil, vinegar, orange juice, ginger, and pepper well. Pour over
spinach mixture. Toss to mix.
- Chill.
Each Serving Provides: 1 and 1/2 servings from vegetable group; 1/2 serving
from fruit group
Whole-Wheat Cornmeal Muffins
(8 Muffins)
Per Muffin:
Cholesterol: 27 milligrams
Calories: 130
Total fat: 4 grams
Saturated fat: 1 gram
Sodium: 130 milligrams
2/3 cup yellow degerminated cornmeal
2/3 cup whole-wheat flour
1 tablespoon sugar
2 teaspoons baking powder
1/8 teaspoon salt
2/3 cup skim milk
1 egg, beaten
2 tablespoons vegetable oil
- Preheat oven to 400 degrees F.
- Grease 8 muffin tins or use paper liners.
- Mix dry ingredients thoroughly.
- Mix milk, egg, and oil. Add to dry ingredients. Stir until dry
ingredients are barely moistened. Batter will be lumpy.
- Fill muffin tins 2/3 full.
- Bake until lightly browned, about 20 minutes.
Each serving provides: 2 servings from bread group
Source of Recipes: Adapted from "Using the Food Guide Pyramid: A Resource
for Nutrition Educators," U.S. Dept. of Agriculture/Food, Nutrition, and
Consumer Services/Center For Nutrition Policy and Promotion.
For Those Teaching the Food Guide Pyramid
Our office has developed a game, "Pyramid Power: the Food Guide Game", for
use with adults and youth age 9 and over. "Pyramid Power" has received
awards from the American Dietetic Association and the National Association
of Extension Home Economists. All materials may be reproduced on a standard
copier for unlimited use. The format allows you to add your own questions
to adapt this game to various settings. (Cost: $12.95 + $2.00 for shipping
and handling.)
If you feel this activity might help you teach nutrition and would like more
information:
- e-mail me (ahenneman1@unl.edu) or
- check my web site (http://lancaster.unl.edu/food/pyramid.htm)
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