FRESH CORN TOMATO FETTUCCINI

Summer time is a prime time for fresh produce recipes.  Check out this recipe that is bursting with fresh colorful veggies, packed with vitamins and nutrients. 

Fresh Corn Tomato Fettuccini

Ingredients:

• 8 oz Whole Wheat Fettuccine
• 2 medium ears corn, husks removed OR 1 1/2 cups frozen or canned corn
• 1/2 cup chopped sweet red pepper
• 4 green onions chopped (optional)
• 2 medium tomatoes, chopped
• olive oil
• salt and pepper
• 1 cup cheese (parmesan or feta or other)
• 2 TBL fresh parsley

Directions:

1- In a large pot cook fettuccine according to package directions, adding (uncooked) corn during the last 8 minutes of cooking.

2-  Meanwhile in a small skillet, heat 2 tsp oil over medium-high heat.  Add red pepper and green onions, cook and stir until tender

3-  Drain pasta and corn, add tomatoes, salt, pepper, 2 TBL olive oil and the pepper mixture; toss to combine.  Sprinkle with cheese and parsley. 

  

Yields: 4 servings

NUTRITIONAL FACTS

2 cups: 422 calories, 15g fat (4g saturated fat), 15mg cholesterol, 580mg sodium, 56g carbohydrate (6g sugars, 10g fiber), 17g protein.

APRIL BUCKETLIST

April is almost over, don't let the month pass you by without making some fun family memories!

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COLORFUL QUESADILLAS

This flavorful twist on quesadillas is sure to be a family favorite!  

https://eatwellutah.org/2017/04/27/put-some-health-into-your-work-day-colorful-quesadillas/

TIP TUESDAY

Meatloaf in a hurry: Form meatloaf mixture into small individual-sized portions and bake the meatballs for 10 minutes on HIGH in the microwave. 

Shape meatballs: Shaping meatballs is a snap… once meat mixture is well mixed, use a small melon ball scoop or a cookie dough scoop to form the meatballs. Then bake on a cookie sheet in the oven for 20 minutes at 375º F

Easy Homemade Bread Crumbs: Making your own is a great way to use up the heels of old loaves. Stow the pieces in a large plastic bag in the freezer. When the bag is full, cut the bread into large chunks and pulse them in a food processor until you have fine crumbs. Toast the crumbs on a rimmed baking sheet in a 350º F. oven, tossing once, until dry, 4 to 6 minutes. Use the crumbs to bread cutlets, make meatballs, or add crunch to casseroles. The crumbs will keep in the freezer for up to 6 months.

Snipped herbs: Use kitchen shears to cut and snip fresh herbs in a hurry. Simply place rinsed clean herbs in a small deep bowl and snip away. 

Cube a soft cheese (like cream cheese or Brie): Freeze it first for 20-30 minutes.

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WHOLE GRAIN TIPS

Whole grains are an essential part of a balanced diet.  They contain nutrients such as zinc, magnesium, B vitamins and fiber.  Due to their nutrient dense content, the USDA recommends making at least half of your grain intake whole.  Here are some tips for increasing your whole-grain consumption.

1.SEARCH THE LABEL- A great way to determine if a product is or contains a whole grain is to check the food label.  The food label is a great resource to indicate foods that are healthier choices.

2.LOOK FOR THE WORD "WHOLE"- The ingredient list is a good way to indicate if something is a whole grain.  Some whole-grain ingredients include, WHOLE oats, WHOLE-wheat flour, WHOLE-grain corn, WHOLE-grain brown rice, and WHOLE rye.  Foods that say "multi-grain", "100% wheat", "high fiber", "enriched", "made with" or are brown in color, may not be true whole-grain products.

 3.FIND THE FIBER LABEL- If a product provides at least 3 grams of fiber (per serving), it is a good source of fiber.  If it contains 5 or more grams it is an excellent source of fiber.

4.GLUTEN FREE? -People who can't eat wheat gluten can eat whole grains if the choose carefully.  There are many whole-grain products that do not contain gluten such as: buckwheat, certified gluten-free oats or oatmeal, popcorn, brown rice, wild rice and quinoa that fit gluten-free diet restrictions.

5.STORAGE AND SHELF LIFE - Since whole-grains contain the entire kernel and no preservatives, they will spoil more quickly.  Proper storage will increase shelf life and decrease spoilage.  Such as: keeping a lid on, keeping excess amounts in the freezer, and keeping them wrapped up.

*** Most whole-grain flours keep well in the refrigerator for 2 to 3 months and in the freezer for 6 to 8 months. Cooked brown rice can be refrigerated 3 to 5 days and can be frozen up to 6 months.

https://www.choosemyplate.gov