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Family Nutrition
Join the OSU Extension on the Shawnee News Star Website for video cooking demonstrations, great recipes and cooking tips.
http://www.news-starextra.com/food/
Visit the Farmer's Market each Wednesday at 10:00
Live Food Demonstrations using fresh market produce!
Farmer's Market Favorites
Corn Relish Salad
3 cups fresh or frozen corn
2 medium tomatoes, seeded and chopped
1 medium green pepper, diced
1/2 cup chopped red onion
1/2 cup sliced celery
1 (2.25 ounce) can sliced ripe olives, drained
1 (6.5 ounce) jar marinated artichoke hearts, undrained
1/4 cup reduced-fat Italian salad dressing
5 fresh basil leaves, finely chopped
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/4 teaspoon lemon-pepper seasoning
In a large bowl, combine the first six ingredients. In another bowl, combine the artichoke, salad dressing, basil, garlic powder, oregano and lemon-pepper. add to corn mixture and toss gently. Cover and refrigerate for at a least 6 hours before serving.
Nutritional Analysis: One serving (3/4 cup) equals 68 calories, 2 g fat (trace saturated fat), trace cholesterol, 193 mg sodium, 13 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1 starch.
Potato Nachos
1 pound new potatoes
¼ teaspoon salt
¼ cup taco sauce
½ cup tomato, diced
2 Tablespoons green chilies
2 Tablespoons green onions
2 oz. can black olives, sliced
1 jalapeno pepper, diced (optional)
2 Tablespoons cilantro
¼ cup less-fat shredded cheddar cheese
Arrange potato slices in a microwave-safe pie plate or
shallow baking dish. Sprinkle slices with salt; top with
taco sauce. Cover with microwaveable plastic wrap;
microwave at HIGH 4-5 minutes, or until potatoes are
tender, rotating pie plate a half-turn after 2 minutes.
Sprinkle with tomatoes green chilies, green onions, black
Olives, jalapeno pepper, cilantro and cheese. Cover and
microwave at HIGH 30 seconds to 1 minute, or until
cheese is melted.
2 servings: 270 Calories, 5g Total Fat, 1g Saturated Fat, 3mg Cholesterol, 50gCarbohydrate, 6g Fiber, 751mg sodium, 138 calcium, 4mg Iron. Diabetic Exchange: 2 ½ Grain, ½ lean meat, ½ vegetable, ½ fat.
Zucchini Potato Patties
1 ½ cups shredded zucchini
1 ½ cups peeled & Shredded Potatoes
¼ cup chopped onion
¼ cup flour
1 teaspoon parsley
1 teaspoon salt
1 teaspoon pepper
3 eggs beaten slightly or Egg Substitute equal to 3 eggs
Squeeze excess liquid out of zucchini. In a large bowl toss
zucchini, potatoes and onion with flour. Stir in remaining
ingredients. Heat 2 Tablespoons vegetable oil in a large skillet
over medium heat. Drop zucchini mixture (about ¼ cup size)
into skillet to form patties. Cook until golden brown, turn and
brown the other side.
6 Servings: with egg substitute = Calories: 82, Total Fat: trace, Sat. Fat trace, Cholesterol: 0mg, Sodium: 444mg, Total Carbs: 13g, Dietary Fiber: 1g, Protein: 7g, Calcium: 33mg. with eggs = Calories: 94, Total Fat:3g, Sat. Fat 1g, Cholesterol: 106mg, Sodium: 394mg, Total Carbs: 13g, Dietary Fiber: 1g, Protein: 5g, Calcium: 27mg.
