QUICK RECIPES FOR FAST HOME MEALS May 5, 2004 Susan Noble Family and Consumer Science Extension Agent

I hate to be an "I told you so," but I did tell you. Health experts believe that eating more meals at home is a major way families can fight obesity. As promised (or threatened?), here are some quick and easy recipes to help you put healthy meals on the table fast.

I adapted the kielbasa recipe from a diabetic magazine, so it's "healthy." The original recipe called for prepared reduced-fat pesto sauce. I could not find the reduced-fat version of pesto locally, only the regular. So instead of buying regular pesto, I used my homemade pesto from the freezer. My pesto in no way qualifies as low fat. However, since I only used two tablespoons for four servings, I don't think the fat police will come for me.

If you're not familiar with pesto, it's a thick, green, slightly bumpy sauce that is absolutely wonderful. More technically, pesto is an uncooked sauce traditionally made with fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. The ingredients can be crushed together with mortar and pestle or finely chopped in a food processor. While I prefer traditional pesto over some of the new versions, I do favor the modern method of using the food processor.

Pesto originated in Genoa, Italy. This wonderful sauce, that tastes like summer, can be used with a variety of dishes from scrambled eggs to chicken. However, it is a favorite with pasta.

I hate to teach anyone bad habits, but if you've never tried pesto, please do. Just remember to practice portion control; it is high in fat and calories. But in pesto's defense, much of the fat is olive oil which is a "good" fat. I'll be going to Italy in the fall and can't wait to try real Italian pesto.

The original recipe also specified kielbasa made from turkey, so that's what I used. I found the flavor wimpy compared to the reduced-fat kielbasa I typically use. I also did not care for the texture of the turkey kielbasa. In the future, I'll go back to using reduced-fat kielbasa.

But which is better for you? Use the nutrition label to compare fat and calories. With many turkey products, the skin is ground in with the meat. As a result, the product is not as low in fat and calories as one might think.

The Orange Delight Salad also had a healthy start; it is from one of my Heart Healthy Cooking Classes. My father has recently been trying to better control his diabetes, so we've fed this to him for dessert. It's light and cool - perfect for hot summer weather. Plus, the cottage cheese contributes calcium to the diet. But absolutely do not tell him about the cottage cheese!

The cube steak recipe probably will not win a low-fat prize due to the cream soup and fried onion rings. But, hey, nobody's perfect. Just balance out the steak with plain vegetables - no cheese sauce or frying.

Apply common cooking sense when using this recipe. Mother got it over the bridge table, so it's a little "loose," shall we say. Also, Mother is creative when it comes to measuring and such; I'm the by-the-book cook in the family. But whatever she did, this dish was wonderful. Your family just may forget about fast food.

Do give these recipes a try. Pick up a cookbook that features quick recipes. Limit fast food. Let's get eating healthy.

Try this recipe soon while fresh asparagus is still in season. Several local grocery stores have had it on sale at a good price.

Cook pasta according to package directions; drain and keep warm. Meanwhile, heat tomatoes in medium saucepan. Stir in sausage, asparagus, and pesto. Cover and simmer about 6-8 minutes or till asparagus is tender. Toss drained pasta with tomato mixture and sprinkle with cheese.

Yields 4 servings.

Combine dry gelatin mix with oranges and pineapple. Stir in cottage cheese and whipped topping. Chill well before serving.

Yields 8 servings.

Preheat oven to 350°. Place steak in baking dish. Sprinkle onion rings over top of steak. Mix soup and water and pour over steak. Sprinkle Kitchen Bouquet® or Worcestershire over top of soup mixture. Cover and bake at 350° for 45 minutes; uncover and bake 15 minutes more.

Yields 4 servings.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 5/13/04