Maine Nutrition Network

*************************2007-2008 Teacher Training Recipes********************

Lentil Spaghetti Sauce - Family Size
makes 12 ½-cup servings

Ingredients:

2 onions
2 cloves fresh garlic
2 Tablespoon olive or canola oil
10 + ¼ ounces raw lentils
¼ teaspoon red pepper (cayenne)
¼ teaspoon black pepper
2 ½ cups + 5 Tablespoons cold water

2 ½ teaspoons low sodium vegetable broth
¼ teaspoon ground basil
¼ teaspoon dried oregano leaves
1 ½ cups + 1 teaspoon tomato puree without salt
½ cup + 3 teaspoons tomato paste without salt
1 Tablespoon distilled vinegar

Directions:

Chop onions and mince garlic
Sauté onions and garlic in oil until soft
Add lentils, red pepper, black pepper, and water
Cover and simmer for 30 minutes
Add vegetable (base) broth, basil, oregano, tomatoes, with juice, tomato paste, and vinegar. Simmer uncovered about 1 hour, stirring occasionally.
Ladle 6 ounces over pasta.

Lentil Spaghetti Sauce - Large quantity
makes 75 ¾-cup servings

Ingredients:

1 pound, 14 ounces of fresh onions
¼ ounce fresh garlic
7 ½ ounces olive oil
6 pounds raw lentils
1 ½ teaspoon red pepper (cayenne)
1 Tablespoon + ¾ teaspoon black pepper
2 gallons + 4 cups cold water

½ cup low sodium vegetable broth
1 ½ teaspoons ground basil
1 ½ teaspoons dried oregano leaves
1 1/6 #10 can of tomato puree
3/8 #10 can tomato paste
4 ½ ounces distilled vinegar

Directions:

Chop onions and mince garlic
Sauté onions and garlic in oil until soft
Add lentils, red pepper, black pepper, and water
Cover and simmer for 30 minutes
Add vegetable (base) broth, basil, oregano, tomatoes, with juice, tomato paste, and vinegar. Simmer uncovered about 1 hour, stirring occasionally.
Ladle 6 ounces over pasta.

Long Simmering Marinara Sauce
makes 4 quarts

Ingredients:

2 pounds onions chopped|
6 large cloves garlic minced (2 Tablespoons)¼ cup olive oil
10 pounds ripe plum tomatoes, quartered, or ten 28-ounce cans Italian plum tomatoes with their juice
2 cups fresh chopped basil or 3 Tablespoons dried basil

3 Tablespoons dried thyme leaves
1 Tablespoon salt
1 Tablespoon sugar
1 teaspoon freshly ground pepper

Directions:

In a large stock pot or kettle, sauté the onions and garlic in oil until they are just soft. Add all the remaining ingredients, bring the sauce to a boil, reduce the heat, partially cover the pot, and let the sauce simmer for 2 ½ to 3 hours, stirring it occasionally.
Strain the sauce through a food mill to remove the tomato seeds and skins. If you prefer a thicker sauce, put the strained puree back in the pot and simmer the sauce, uncovered for another ½ hour, stirring it occasionally.

Roasted Vegetables
48-4-oz. side dish servings
24 8-oz Main dish servings

Equipment: 3 insert pans, 4-inch deep

Prep time: 1 hour

Baking time: 1 hour

Ingredients:

Eggplant, 2 lbs.
Carrots cut into bite-sized chunks, 3 lbs.Green, red, and yellow, peppers, sliced, 3 lbs.

Onions, ½ -inch thick slices, 3 lbs.
Yellow & green summer squash, cut into bite-sized chunks, 3 lbs.
Mushrooms, halved, 2 lbs.

Marinade:

Olive oil, 2 cups
Garlic, pressed 6 lg. cloves, or 3 tsps
Rosemary, dried, crumbled 4 Tbsps.

Thyme fresh or dried 4 tsps
Salt and pepper to taste
Lemon juice, fresh, 2 cups

Directions:

Preheat oven to 375
Combine vegetables and divide among the three insert panss. Pour 1/3 of the marinade over each pan of the vegetables.
Bake, uncovered, at 375 (in a convection oven, if possible), stirring every 15 minutes. Bake until the vegetables are tender and crunchy and nicely browned at the edges.

Nantucket Cranberry Pie
Makes one 9-inch pie

Mix together in 9” pie pan:

2 cups chopped cranberries
½ cup chopped walnuts
½ cup sugar

For the topping, combine:

½ cup sugar
½ cup flour
1 egg

3 Tablespoons vegetable oil (preferably canola oil)
¼ teaspoon salt
½ teaspoon almond extract

Directions:

Spoon topping on filling.
Bake at 350 for about 30 minutes

***********************End 2007-2008Teacher Training Recipes*******************

*************************2005-2006 Teacher Training Recipes********************

Autumn Gold Soup
6 1/2 - 6oz Servings
This soothing soup has a rich flavor and gorgeous color.

Preparation Time: 30 minutes (if squash precooked) to 1 hr Cooking Time 1 hr

Ingredients:

1 1/2 c. winter squash, cooked pulp	1/2 c. carrots, chopped
1 1/4 c. chopped onions (2 lbs, 8 oz)	1 c. celery, chopped
1 tbsp. vegetable oil	1/2 c. vegetable stock or water
Pinch thyme, dried	3/4 c. tomato juice
Dash nutmeg, ground	1/2 c. apple juice
Dash cinnamon, ground	1/2 c. orange juice
1 bay leaf	salt and pepper to taste

Garnishes (optional) - whipped cream, sour cream or yogurt

Directions:

If cooking squash, bake seeded halves, covered with foil, in a 400° oven for about 1 hr or until softened.
Sauté the onions in oil for a couple of minutes in a 4 quart pot.
Add the spices and bay leaves while continue sautéing until the onions are translucent.
Add the carrots, celery, and water. Bring to a boil: then simmer, covered, until the vegetables are tender. Remove the bay leaf.
In a blender, puree the squash, vegetables, and juices in batches until smooth. Taste for salt and pepper.
Reheat gently.
Garnish with a dollop of whipped heavy cream, sour cream, or yogurt if desired.

Nutrients per serving (6oz)

Calories	67	Cholesterol	0 mg
Protein	2.0 g	Dietary Fiber	3.2 mg
Total Fat	2.7 g	Sodium	134 mg
Carbohydrates	15.4 g

Jane's Everyday Vinaigrette

Ingredients:

1 large clove garlic, peeled and chopped	1 tsp. dijon-style mustard
1/8 tsp. salt	2 dashes Worchestshire sauce
1 to 2 tbsp. balsamic vinegar, to taste	1 tbsp. olive oil
2 tbsp other vinegar or fresh lemon juice	Fresh ground black pepper to taste

Directions:

In a mortar with a pestle (wooden or ceramic), mash the garlic with the salt until the ingredients form a paste. Or mash the garlic in a garlic press.
Transfer the garlic paste to a small bowl or jar.
Add the remaining ingredients, whisking or shaking them until the dressing is well combined.

Preparation tips: Crushing the garlic with salt produces a pungent flavor without the bitterness that often results when garlic is mashed through a press. If desired, add ½ teaspoon of crumbled tarragon to the dressing.

Creamy Vinaigrette

Ingredients:

2/3 c. plain low-fat yogurt	1 tbsp. fresh lemon juice
1/3 c. apple cider vinegar	1 very large clove garlic, crushed
2 tbsp. olive oil	1 tbsp. reduced-sodium soy sauce (optional)
1 tbsp. dijon mustard	1/4 tsp. dried dillweed

Directions:

Combine all the vinaigrette ingredients in a bowl or jar with a tight-fitting lid, whisking or shaking them to blend them well.

***********************End 2005-2006 Teacher Training Recipes*******************

*************************2004-2005 Teacher Training Recipes********************

Sweet Potato and Tomato Soup
serves 6 to 8

Ingredients:

1 tablespoon canola or corn oil	1 c. finely chopped onion
1 stalk celery, finely chopped	1 carrot, peeled and finely chopped
2 sweet potatoes, peeled and diced	1 (16 oz.) can no-salt added stewed tomatoes
2 c. water	1 teaspoon sugar
¼ teaspoon nutmeg	Chopped parsley (for garnish)

Directions:

1. Heat the oil in a 4-quart pot on medium heat.

2. Add the onion and celery.

3. Sauté until celery is softened, about 10 to 15 minutes.

4. Add the carrot and potatoes and sauté for 10 more minutes.

5. Add the tomatoes and water and bring to a boil.

6. Lower heat and cover, and cook until potatoes are tender about 30-35 minutes.

7. Remove two cups of the soup to a blender or a food processor fitted with the metal blade and puree until smooth.

8. Return puree to the pot. Combine well.

9. Add sugar and nutmeg and continue cooking 5 minutes more.

10. Garnish with chopped parsley, or as desired.

Nutrients per serving (estimated)

Calories	98	Total Fat	2.0 g
Protein	2 g	Cholesterol	0 mg
Carbohydrates	19 g	Sodium	30 mg

Arroz con Queso
(Rice with Cheese)
From USDA Team Nutrition
10 servings

Ingredients:

1 c. long-grain white rice	2 c. lowfat Cheddar cheese, shredded
1 ¾ c. water	1 tsp. garlic powder
2 C. onions, chopped, sautéed in 2 tsp. oil.	1 (15 oz.) can pinto beans, drained
1 ¼ C. lowfat or fat-free plain yogurt	2-4 Tblsp. canned jalapeno peppers, drained, chopped (optional)
½ c. skim milk	4 oz. can mild chopped green chiles, drained (optional)
½ tsp. salt

Directions:

1. Cook rice in boiling water in a covered saucepan until tender (15-20 minutes).

2. While the rice is cooking, combine the other ingredients.

3. Combine the mixture with cooked rice.

4. Spread into a 8x12 - inch baking pan that has been sprayed with cooking spray.

5. Bake mixture at 350^oF for 35 minutes or until thoroughly heated.

6. Top with 1 ¼ cup fresh tomatoes, finely chopped and sprinkle ½ cup shredded cheddar cheese
over top of tomatoes.

7. Bake for 5 minutes, until cheese is melted.

8. Cut into 10 servings.

Nutrients per serving (2 Tbsp)

Calories	291	Saturated Fat	7.4 g	Iron	2.0 mg
Protein	17 g	Cholesterol	36 mg	Calcium	399 mg
Carbohydrates	28 g	Vitamin A	120 RE/582IU	Sodium	659 mg
Total Fat	12.0 g	Vitamin C	8 mg	Dietary Fiber	2 g

Chicken Tetrazzini
10 servings

Ingredients:

8 oz. Spaghetti	3 Tblsp. margarine or butter
½ Tsp. salt	1/3 C. Flour
1 Tblsp. vegetable oil	2 C. Skim or lowfat milk
½ c. onion, diced	1 ¼ C. Chicken Broth
½ c. carrots, diced	¼ Tsp. White pepper
1/3 c. celery, diced	½ Tsp. Onion powder
¼ c. green peppers, diced	½ Tsp. Garlic powder
1/3 c. mushrooms, sliced	5 C. Diced, cooked, chicken or turkey
3 Tblsp. pimentos, diced and drained (optional)	3 Tblsp. shredded Parmesan cheese

Directions:

1. Boil spaghetti until tender. Drain and set aside.

2. In a stockpot, heat oil and add vegetables and pimientos.

3. Sauté vegetables for 5-10 minutes or until tender. Set aside.

4. Melt margarine or butter in the same stockpot add flour and cook for 3 minutes.

5. Slowly add milk to flour mixture. Simmer, stirring frequently, until mixture is thickened.

6. Add chicken stock, pepper, onion powder and garlic and simmer for 5 minutes.

7. Combine cooked chicken, vegetables and sauce.

8. Spray 8x12 baking dish with cooking spray and pour entire mixture evenly into dish.

9. Sprinkle the top with Parmesan cheese.

10. Bake at 350° for 30 minutes. Cut into 10 squares.

Nutrients per serving (2 Tbsp)

Calories	301	Saturated Fat	2.8 g	Iron	2.0 mg
Protein	22 g	Cholesterol	51 mg	Calcium	112 mg
Carbohydrates	28 g	Vitamin A	319 RE/2613IU	Sodium	400 mg
Total Fat	10.4 g	Vitamin C	4 mg	Dietary Fiber	2 g

***********************End 2004-2005 Teacher Training Recipes*******************

*************************Previous Teacher Training Recipes********************

Broccoli Salad
6 servings

Ingredients:

1 head fresh broccoli (about 1 pound)	½ cup raisins
1/3-cup low-fat mayonnaise	3 tablespoons sugar
1-½ teaspoon vinegar	1-½ teaspoon low-fat milk
¼ cup walnuts or ¼ cup chopped red onion. Shredded carrots or chopped apples can also be added. (optional)

Directions:

1. Wash broccoli, cut heads into florets. Dice stems. Place florets and diced stems in a bowl.

2. In a small bowl, combine low-fat mayonnaise, sugar, vinegar and low-fat milk. Mix well. Add to diced broccoli.

3. Add raisins, walnuts and onions to mixture. Stir to coat all pieces.

4. Chill at least two hours before serving.