HEALTHY CUISINE, formerly known as QUICK MEALS CONTEST
Eligibility: Grades 3-12
Team or Individual: Individually or as a team of two.
Registration Deadline: One week prior to event. If date falls on the weekend, the deadline will be the Friday before.
Description: Youth plan and prepare a nutritionally balanced, affordable meal for two judges. Youth must prepare the meal and clean up within a one-hour time period.
Guidelines: State guildelines followed for this county event. (click here)
Awards: Each youth receives a certificate and earns a blue, red or white ribbons based on the Danish judging system:
· Blue (excellent): 90-100
· Red (good ): 75-89
· White (fair): 74 and below
The Senior Division blue ribbon winners may compete in State 4-H Contests in July. Partial scholarships given upon funding availability.
Mushroom Soup Recipe
This mushroom soup recipe is a delicacy. Some mushrooms and everyday Mediterranean foods is all you need to cook a delicious and healthy mushroom soup recipe.
This mushroom soup is best prepared with fresh brown cap mushrooms like rovellons or portabello mushrooms. But if you don't have fresh forest of Mediterranean style mushrooms available, you can prepare this mushroom soup recipe with other edible mushrooms like dried shitakes.
Sopa de bolets - Mushroom soup
Ingredients for this mushroom soup recipe
4 cups vegetable broth or water
1/4 of a big onion - very finely chopped
7 ounces brown cap mushrooms
2 tablespoons olive oil
1 ripe tomato - peeled and very finely chopped
3 thin bread slices - toasted
For the picada:
1 clove garlic - peeled
3 almonds - toasted and unpeeled
1 pinch saffron
1/4 teaspoon salt
Mushroom soup recipe preparation method
1. Remove any dirt from the mushrooms with a clean towel. Chop and discard the mushroom ends. Chop the mushrooms in 4 pieces if they are big, or in 2 pieces if they are smaller.
2. Heat 2 tablespoons olive oil in a deep pot over medium-low heat. Add the chopped mushrooms and sautee for a moment. Add the onion ans stir, When the onion has turned golden, add the tomato, and sofry for 8 minutes. Then add the broth (or water if you don't have broth available),
but remember to keep 2 tablespoons of broth for the picada. When the mushroom soup begins to boil, add the slices of bread and salt,and cook for 15 minutes on medium-low heat.
3. In the meantime prepare a simple picada. Pound in the following order with mortar and pastle: the garlic, the saffron and the almonds. Dilute the picada with the 2 tablespoons or broth you had set aside.
4. Drop the picada in the cooking pot. Let it boil for an additional 3 or 4 minutes, adjust the salt if necessary, remove from heat. This delicious mushroom soup recipe is ready to be served.
15-Minute Greek Garbonzo Bean Salad
This high-protein, fresh tasting vegetarian salad is very quick and easy to prepare. In fact it can be made in just 15 minutes from start to finish and can be kept for a few days in the refrigerator, getting more flavorful the longer it marinates. Using fresh herbs and a small amount
of extra virgin olive oil makes this a healthier salad than many of those with highfat dressings without losing the enjoyment of a rich flavor. If you don't have fresh herbs on hand, just substitute dried ones.
Prep and Cook Time: 15 minutes
Ingredients:
1 15 oz can garbanzo beans, drained and rinsed
2/3 cup minced scallion
3 medium cloves garlic, pressed
1 medium ripe tomato, seeds removed and chopped
3 medium ribs celery, diced about 1/2 inch pieces
3 TBS fresh lime juice
2 1/2 TBS chopped fresh mint (or 2 1/2 tsp dried mint)
3 TBS chopped parsley (or 3 tsp dried parsley)
extra virgin olive oil to taste
1 small head chopped romaine lettuce, outer leaves removed, and discarded
salt & cracked black pepper to taste
*optional"1/4 cup feta cheese
Directions:
1. Mix all ingredients in a bowl and season with salt and pepper to taste. Serves 4
Easy Fruit Salad Recipe
Ingredients for this easy fruit salad recipe
2 apples
1 orange
1 grapefruit
3 leaves mint
2 tablespoons honey of orange blossom or other mild honey
1 small handful raisins
Easy fruit salad recipe preparation instructions
Peel the fruit and chop them into bite-size peices. Add them to a fruit salad bowl.
Mince the mint and add it to the bowl. Add the raisins. Mix well.
Finally, add the 2 tablesppons honey and mix well.
Serve at room temperature.
Beef Stroganoff
Beef (any kind of steak or roast) - approxiamately 1 1/2 - 2 cups
Olive oil
Flour (about 1/4 cup)
1 can cream of mushroom soup
1/2 can water
1 cup sour cream
Rinse meat. Cut beef into bite size pieces (or buy pre-cut stew meat) and dredge in flour.
Heat small amount of olive oil in frying pan and cook meat in it (turning to cook all sides).
After a few minutes when nearly cooked (browned on all sides), stir in soup and 1/2 can of water.
Cook covered on medium heat for 5 about minutes. Turn down to low and stir in sour cream; heat
throughout before serving. Serve over cooked pasta (egg noodles or rotini)
Maple-orange chicken
1 Tbsp olive oil
4 chicken cutlets, patted dry
salt and pepper
1/4 cup maple syrup
1 Tbsp orange marmalade
juice of 1 lemon
1)Heat oil in a nonstick pan over medium high heat. When hot add chicken. Season with salt and pepper
until chicken is brown transfer to warm plate.
2) Discard oil in a pan and place over medium heat. Add the maple syrup which will bubble, stir in
marmalade boil until the sauce thickens about 1 minute.
3) Pour sauce over the chicken add lemon juice if you'd like dust with parsley.
Chicken cordon Bleu Recipe
Ingredients
4 Chicken breasts, skinless and debones
4 Swiss cheese slices
4 Ham slices
3 Tablespoons Flour
1 Teaspoons Paprika
4 Tablespoons Olive Oil
1/2 Cup Dry Apple Juice
1 Teaspoon Chicken base
-----Sauce-----
1/2 can (medium) crushed pineapple
1/2 cup Brown sugar
1/2 Tablespoon Lemon juice
1/2 Tablespoon Cornstarch
1/4 cup Water
1/8 cup Pineapple juice
Directions
Pound out chicken breasts between two layers of wax paper until thin. Place a cheese and ham slice on
each breast with 1/2 in of edge. Fold egdes of chicken over filling and secure with tooth picks. Mix
flour and paprika and coat chicken with it. Heat oil in skillet and cook chicken until browned on all
sides. Add apple juice and chicken base. Reduce heat to low, cover and simmer 30 minutes. Remove tooth
picks and transfer breasts to warm platter. Prepare sauce by combining pineapple, brown sugar and lemon
juice. Cook on medium heat until bubbly then turn down heat to simmer. Add cornstarch and water slowly,
mix until slightly thick. Add pineapple juice and margarine and stir until margarine is dissolved.
Serve hot.
Chicken Pesto Pizzazz (yield: 6 servings)
1 pound prepared pizza dough, preferably whole-wheat
1 pound chicken breast, cut into 1-inch pieces
2 cups chopped broccoli florets
5 ounces fresh ready to eat spinach leaves
1 cup marinated sweet red peppers from jar, sliced
1/2 cup sliced green onions
1/2 cup prepared pesto
2 cups shredded part-skim mozzarella cheese
1/4 cup shredded parmesan cheese
1/2 teaspoon salt
Freshly ground pepper
Position oven rack in the lowest position; preheat oven to 450 degrees F. Cook chicken in a non-stick
skillet sprayed with non-stick cooking spray on medium-high heat until done and browned. Coat a large
baking sheet with cooking spray. Roll out dough on a lightly floured surface to about the size of the
baking sheet. Bake until puffed and lightly crisped on bottom, 8 to 10 minutes.
Meanwhile, steam broccoli over boiling water, covered, until the broccoli is crisp-tender, abour 3-5 minutes.
Spread pesto evenly over the crust. Top the pesto with chicken, spinach, broccoli, sweet pappers, and green
onions. Sprinkle with cheese, salt, and pepper. Bake pm second rack up from bottom of oven until crispy and
golden and the cheeses are melted, 10-15 minutes.
Whole-wheat Pizza Dough:
2 cups whole wheat flour
1-1 1/2 cups white flour
2 tablespoons yeast
1 teaspoon sugar
1 tablespoon salt
2 tablespoons olive oil
1 3/4 cups warm water
Dissolve yeast in warm water. Add suagr, salt, and oil. Add 2 cups whole wheat flour and 1 cup white flour and
beat until smooth. Add remaining white flour gradually to form a soft yet firm dough. Knead 8-10 minutes until
smooth and elastic. Let rest, covered with plastic wrap, for 10 minutes (The dough may be punched down, placed
in a sealable plastic bag and stored in the refrigerator for 12 hours or frozen; return to room temperature
before proceeding.
Tomatoes Vinaigrette (yield: 6 servings)
3 large tomatoes diced
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh basil
salt and freshly-ground pepper, to taste
Dice the tomatoes. In a small bowl, whisk olive oil and vinegar with the salt and pepper. Add the basil and toss
with the tomatoes.
Orange French Toast
8 slices Texas Toast
3 eggs
2 Tbsp Granulated sugar
1 C. Lowfat milk
1 tsp Vanilla
1 tsp Cinnamon
Mix all ingredients except bread together and whisk. Coat the Texas Toast on both sides with batter. Cook on the
griddle about 4-5 minutes per side until golden brown. Serve with orange syrup and orange slices.
Orange Syrup
2/3 C. orange juice
1/3 C. light brown sugar
1 tsp grated orange rind
1 tsp butter
Boil all ingredients in a saucepan and serve over French Toast
Seasoned Scrambled Eggs
Coat skillet with nonstick cooking spray or butter. In bowl whisk two eggs, salt and pepper to taste and a pinch
of garlic powder. Cook in heated skillet until eggs are done.
Vegetable Frittata
5 eggs
1/4 c. Shredded cheddar cheese
1 c. Spinach cut up into 1 in. pieces
2 Tbsp olive oil
1/3 c. diced onions
1/4 c. diced orange peppers
1/4 c. diced yellow peppers
1/4 c. diced red peppers
1 clove garlic minced
1/4 c shredded low fat part-skim Mozzarella cheese
Lightly beat eggs. Stir in cheddar cheese and set aside.
Preheat skillet over medium high heat for about 1 minute. Add 1 TBSP oil, onions, peppers, and garlic. Stir fry for 3-4
minutes until peppers are tender. Remove from heat.
Put 1 TBSP oil in baking dish and spread around. Pour vegetable mixture into baking dish. Add spinach then egg mixture.
Bake uncovered at 400 degrees for 10-12 minutes or until eggs are set. Take out and sprinkle with mozzarella and bake
2 minutes longer or until cheese is melted.
Serves 2-3 people.
Panic-Free Pork
Ingredients
Pork Chops
One apple
Rice
1 4.25 oz. carton of apple juice
1/8 cup creme fraiche
Instructions
Put rice on to cook.
Peel and core an apple.
Heat cooking oil and butter in a frying pan and lay in the pork chops, then scatter the apple slices around the edges.
Fry the pork for about 1 minute on each side until brown. Pour 1 small carton of apple juice, lower the heat and simmer
until done, about 10 minutes. Stir in 1 tbsp creme fraiche and bring back to a simmer.
Serve pork and apples with the rice and the sauce spooned over.
Quick Chicken Cacciatore
2 frozen fat-free breaded chicken breast pattie
1/2 medium green pepper
1/2 cup chopped onion
6 oz. cooked linguine
1 can (14.5 oz) Italian diced tomatoes
fresh parmesan cheese
1. Bring water to boil for linguine
2. Cut chicken patties into 3/4 inch strips
3. Cut green pepper into thin strips
4. Chop onion
5. Add 1 tsp. salt and linguine to water. Boil linguine for 10 minutes.
6. Put large pan on medium-high heat. Coat with a little olive oil. Add chicken patty strips and cook 5 minutes, stirring
frequently.
7. Add tomatoes, green pepper, and onion. Bring to a boil. Simmer for 8 minutes.
8. Serve over linguine and top with cheese.
