Tips and Recipes

Oven Fries

Makes 6 servings

Serving Size: 10 fries

Ingredients

• Non-stick cooking spray
• 4 medium baking potatoes or sweet potatoes
• 2 tablespoons oil
• Seasonings (optional)

Directions

1. Preheat oven to 475°F.
2. Lightly spray baking sheet with non-stick cooking spray.
3. Wash potatoes thoroughly and dry with a paper towel.
4. Cut potatoes into long strips about 1/2 inch thick.
5. Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bag.
6. Spread strips in a single layer on a baking sheet and place in preheated oven.
7. Bake for 20 minutes.
8. After 20 minutes, take sheet out of oven and turn potato strips over.
9. Immediately return sheet to oven and bake at 475°F for 15 more minutes.

Oven Baked Chicken Nuggets

Makes 4 servings

Serving Size: 6 nuggets

Ingredients

• 1 egg
• 2 tablespoons low-fat milk
• 2 3/4 cups cornflakes, crushed
• 2 tablespoons Italian seasoning
• 1 pound boneless, skinless chicken breasts, cut into nugget size pieces
• 1/4 cup fat-free dressing such as ranch or honey mustard, barbecue sauce, or ketchup for dipping sauce
• Non-stick cooking spray

Directions

1. Preheat oven to 400°F.
2. Whisk the egg and milk together in a small mixing bowl with a fork.
3. Place cornflakes in a plastic bag; crush finely. Add Italian seasoning to crushed cornflakes and mix well.
4. Dip chicken pieces in egg mixture, then shake with cornflakes to coat.
5. Put coated chicken on a baking sheet coated with non-stick cooking spray.
6. Carefully place pan in oven and bake for 15 minutes.
7. Carefully remove the baking pan from the oven.
8. Serve nuggets with dipping sauce of your choice.

Nutrition information Per Serving
265 calories
Total Fat 5 g
Saturated Fat 1.5 g
Protein 38 g
Total Carbohydrate 17 g
Dietary Fiber 0 g
Sodium 240 mg
Good Source of Iron
Recipe analyzed without dipping sauce.

Shop the local market for fresh produce

Farmers Markets are packed with fresh summer fruits and vegetables.  Watermelons, cantaloupes, fresh corn, cucumbers, tomatoes and squash are just a few of the food items found at many local markets. While, I don’t frequent Farmers Markets often (mainly due to the location from my home and because my local market is not open year-round), I like to go at this time of the year. There are so many varieties of delicious, freshly grown foods (especially fruits and vegetables) and homemade goodies such as jams/jellies, pickles. There are also baked items, which are typically local favorites made by hometown residents. Visiting the market also allows for interaction with farmers, neighbors and friends.
During a recent purchase, a friend noticed that the strawberries he bought from the local grocery store were grown by a local farmer from the county. He was so excited to know that his purchase is helping to support the local farmer in our community.
While, I really like the offerings of a Farmer’s Market, there are some valid reasons to purchase foods there. Firstly, they’re local and local foods are usually fresher and more nutritious. Since a shorter distance is traveled to where the food is sold, most local fruits, vegetables, and dairy products are fresher. Some are harvested within 24 hours of being purchased! This freshness is directly related to its nutritional value, as nutritional quality degrades rapidly after harvest.
At a basic level, when you buy locally, more money stays in the community. Money that stays in the community circulates and benefits all sectors of the local economy and therefore increases the quality of life we enjoy in our communities.
Buying from local farmers helps to preserve farmland and rural culture. Whether it is directly at a farmers market or at the local foods section of a grocery store, buying a local farmer’s product helps keep that farmer farming and in business.
Food produced and marketed locally uses much less energy for transportation and storage. Reducing the energy used means less air and water pollution, which is another way we can help sustain our resources for future generations.
When food is marketed locally, farmers aren’t limited to growing varieties that are bred for long distance shipping and long shelf lives. Local foods are often heirloom varieties that have been passed down through generations, which are usually especially delicious!
Finally, since local foods are not stored for long periods of time or transported long distances, fewer post-harvest treatments are needed. Wax coatings to prevent water loss and fungicides to prevent decay are used to preserve fruits and vegetables that travel long distances.
Local foods are really a win-win and something we can all support.
I encourage you to be a patron at your local Farmer’s Market. If you are unaware of the Farmer’s Markets in your area, here is a helpful resource. The North Carolina Farm Fresh is a directory of pick-your-own farms, roadside farm markets, and farmers markets throughout North Carolina. It is designed to help you find the freshest locally grown fruits, vegetables, plants and other items. Click the following link to find a market in your area: http://www.ncfarmfresh.com/index.asp

Stephanie
Stephanie is the EFNEP Extension Associate for counties in the Southeast Unit.

Snack Bars

Makes 2 servings

Serving Size: 1 bar

Ingredients

• 1/2 cup peanut butter or alternative*
• 1/4 cup nonfat dry milk (optional)
• 2 tablespoons honey
• 1 large shredded wheat biscuit or one to two cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares)
• Vegetable cooking spray
• 1/4 cup raisins or nuts, chopped (optional)

*A peanut butter alternative called WOW butter and is available for purchase at certain retailers

Directions

1. Crush a portion of shredded wheat biscuits or cereal with your hands or a spoon and place into the mixing bowl.
2. Add all of the ingredients together in the mixing bowl.
3. Press the mixture firmly into an 8 by 8 inch pan.
4. Cut into squares and serve.

Pizza Food Group Funny Face

Makes 2 servings

Serving Size: 1 slice

Ingredients

• 1 whole grain English muffin
• 2 tablespoons of pizza or spaghetti sauce
• 1/4 cup cup of shredded mozzarella cheese
• 1/4 green pepper, cut into various sized pieces
• 1/4 cup cubed ham pieces
• 2 tablespoons pineapple tidbits

Directions

1. Use an English muffin as a base for a funny face and spread one tablespoon of pizza or spaghetti sauce. Place on a small plate. To make the face, arrange:
   • Cheese as hair
   • Green bell pepper as nose
   • Ham pieces as a mouth
   • Pineapple slices as eyes
2. Heat it up in the microwave for about 15 seconds. Remove carefully as plate may be hot. Enjoy!