Extra Easy Weeknight Fare

July 30, 2009 at 4:51 pm Leave a comment

red-skinned potatoes 003  As much as I love to cook, some days I just can’t devote a whole afternoon to dinner prep.  And what exactly is this concept of “a whole afternoon  devoted to dinner prep?” I hear you ask.  Indeed.  So, for the practical person who doesn’t care to slap a frozen lasagna or a carry-out pizza on the on the table five nights a week, a meal that can be ready in a little over an hour.  And that includes a batch of fresh-from-the-oven whole grain muffins loaded with so many goodies –  carrots, pecans, golden raisins – that my gang is calling them Billy goat buns.

Tonight’s basic and simple supper does not, however, include any “tips of woody shrubs and trees” or “the occasional broad-leaved plant” that my internet research reveals as staples of the goat’s diet – they are aparently more fastidious in their eating habits than many humans – but it may just entice some of your fiber-phobic diners to consume nutrients they would otherwise eschew.

So, what’s so easy?  A return of one of our household’s staples, Ground Turkey Patties, with Steamed Broccoli, Boiled Red Skinned Potatoes, Carrot-Pecan Muffins, and a Quick Citrus Compote.

The carrot muffins should go into the oven first.  They’ll take about 20 minutes to prepare and another 20 minutes to bake.

1/2 C golden raisins             3/4 C whole wehat flour                 3/4 C rye flour          

3/4 C cornmeal                    2 tsp baking powder                          1 tsp baking soda

1/2 tsp salt                             1 C sour milk                                          2 Tb brown sugar

2 eggs                                        2 large carrots, peeled              1/2 C chopped pecans

Place raisins in a glass measuring cup and add water to the 1/2-cup line then warm the cup in the microwave for one minute at 70% power.  Set aside.  Preheat oven to 400°.  Whisk together in a large bowl the flours, cornmeal, powder, soda, and salt.  Grate the carrots.  Mix together in a small bowl the milk, sugar, eggs, soaked raisins and liquid, and carrots.  Stir wet ingredients into dry ingredients until just moistened evenly.  Gently stir in the pecans.  Bake in 12 greased muffin tins for about 20 minutes, or until they can pass the non-gummy toothpick test.

For this take on turkey patties

2-1/2# lean ground turkey             1 tsp garlic powder             2 TB soy sauce      

4 green onions

Chop the onions very fine and mix all ingedients well.  Use a 3/4 C measure to soop out enough meat for seven patties and cook over medium-low heat in a non-stick skillet for 10-12 minutes per side.

Ah, and the humble, homely potato.  For something that has been incorporated into the American vernacular in so many incarnations, it sure is underrated.  Especially when you consider that, according to the Washington State Potato Foundation, an average skin-on potato will give you almost half of your RDA of vitamin C, more potassium than a banana, a whopping 2 grams of fiber, and trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc – all for 110 calories and zero grams of fat.  Golly; just imagine what an above-average potato could do for you!

Tonight, we’ll simply scrub six good-sized red ones, cut them into eighths, and cook them in boiling, salted water for about 20 minutes – or until tender to a knife-piercing.  I like to mix a few teaspoons of olive oil with a few teaspoons of butter, let it melt over the top of the cooked spuds, and then sprinkle them with parsley.  Delightful, taste bud-pleasing simplicity.

For the citrus compote:

2 large oranges                                      2 large tangerines         1 large ruby red grapefruit

1 medium lime                                       fresh mint leaves   

Cut the orange and grapefruit sections the same size as the tangerine sections, toss them together with a generous squeeze of fresh lime juice, and garnish with chopped mint. 

Talk about a dessert you can feel good about.  Okay; but just in brief:  vitamin C, folate, potassium, and flavanoids and other phytochemicals.

There.  I’m done.  Enjoy your healthful weeknight repast, and to cut down on your investment of time even further, get somebody else to do the dishes.

 

 

 

 

 

 

 

Advertisements

Entry filed under: Musings of a Midwestern Foodie. Tags: , , , , , , , .

To Grill or Not To Grill Weaving Moral Fiber in a Frayed Society

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Enter your email address to follow this blog and receive notifications of new posts by email.

Join 258 other followers

About

Recipe. According to Encarta, "a list of ingredients and instructions for making something." The thesaurus offers the alternate terms, "formula, guidelines, directions, steps, technique."

And what is the "something" we are aiming for here? Simply a life of robust good health in every important area - spiritual, physical, cognitive, and emotional.

To that end we offer inspirational real-life stories about PEOPLE OF FAITH AND COURAGE; menus and cooking directions meant to fuel your creative inclinations and your healthy body in the form of MUSINGS OF A MIDWESTERN FOODIE; and ADVICE FOR LIFE from the perspective of those who have lived it to maturity. (Click on the green category tabs at the top of this page to learn more about each section.)

Have a taste and see what you think. If you like what we are serving up, please tell your family, friends, co-workers, and neighbors to stop by for a visit, too.

For automatic reminders of new posts, sign up for an Email Subscription, above.

Past and current posts.

July 2009
M T W T F S S
« Jun   Aug »
 12345
6789101112
13141516171819
20212223242526
2728293031  
© Sue Anne W. Kirkham and www.yourrecipesforlife.com 2009-2011. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Sue Anne W. Kirkham and www.yourrecipesforlife.com with appropriate and specific direction to the original content.

%d bloggers like this: