Family Meals Matter: Meals for one or two

At MealsMatter.org, we understand that families come in all shapes and sizes. This week, we're breaking a little bit from tradition in Family Meals Matter to talk about planning meals for families with just one or two people.
The searchable recipe database on MealsMatter.org has over 1,300 recipes tagged as "Meals for One or Two," that are perfectly proportioned for small households. Many busy cooks may prefer recipes designed for four people and plan on refrigerating or freezing the extra portions for future lunches or dinners.
Whether you're cooking for a family of one, two, four or more, this week's recipes can easily be scaled up or down depending how many people will grace your table.
Start with a featured family meal of Corn con Carne, developed by food blogger The Food Hound (http://food-hound.blogspot.com) for her 2-person household, and also Peach Berry Compote with Yogurt and Almonds and Fruit Juice Coolers. Then enjoy Chicken Asparagus Parcels, "Healthified" Three Cheese Manicotti, Carrot and Broccoli Soup and Broiled Eggplant with Garlic Sauce throughout the week.
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"Family Meals Matter" features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning website, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California.
SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)
CORN CON CARNE
One-half pound ground beef
One-quarter teaspoon salt (use less if using a salt-containing seasoning below)
One-quarter teaspoon ground black pepper
1 tablespoon ground cumin
1 tablespoon southwest seasoning (recommend Penzey's, taco seasoning or more chili powder)
2 teaspoons chili powder
1 teaspoon dried oregano
1 tablespoon olive oil
1 onion, peeled and diced
1 green pepper, diced
1 1/2 cups corn kernels (fresh or frozen)
2 garlic cloves, large, finely chopped
1 4 ounce can chopped green chiles
1 can diced, fire-roasted tomatoes, undrained
One-quarter cup black olives, pitted and chopped
2 cups shredded cheddar cheese, divided
PEACH-BERRY COMPOTE WITH YOGURT AND ALMONDS
One-third cup sugar
1 tablespoon fresh lemon juice
3 medium peaches, peeled and sliced into 8 wedges each
2 cups fat-free vanilla frozen yogurt
1 1/2 cups raspberries
4 teaspoons sliced almonds
FRUIT JUICE COOLERS
2 (6 1-2-ounce) bottles sparkling mineral water, chilled
1 (12-ounce) can peach nectar, chilled
One-half cup unsweetened orange juice, chilled
One-quarter cup unsweetened grapefruit juice, chilled
2 tablespoons lemon juice, chilled
FEATURED FAMILY MEAL LINKS
Corn con Carne
http://www.MealsMatter.org/recipes-meals/recipe/86112
One-half pound ground beef
One-quarter teaspoon salt (use less if using a salt-containing seasoning below)
One-quarter teaspoon ground black pepper
1 tablespoon ground cumin
1 tablespoon southwest seasoning (recommend Penzey's, taco seasoning or more chili powder)
2 teaspoons chili powder
1 teaspoon dried oregano
1 tablespoon olive oil
1 onion, peeled and diced
1 green pepper, diced
1 1/2 cups corn kernels (fresh or frozen)
2 garlic cloves, large, finely chopped
1 4 ounce can chopped green chiles
1 can diced, fire-roasted tomatoes, undrained
One-quarter cup black olives, pitted and chopped
2 cups shredded cheddar cheese, divided
Preparation
1. Heat a nonstick skillet over medium-high heat and preheat oven to 400 degrees Fahrenheit.
2. Add ground meat and season with salt (if using) and the rest of the seasonings (through oregano). Cook until browned all over. Transfer meat to a separate bowl, set aside.
3. Reduce heat to medium and heat olive oil in skillet. Add onion, pepper and corn. Saute until onions are translucent (and until corn is thawed, if using frozen corn). Add garlic and cook 1 minute longer. Add tomatoes, chilies and olives and cook until most of the juice has evaporated.
4. Add vegetable mixture and 1 cup of cheese to meat mixture and stir until thoroughly combined. Taste and adjust seasonings to taste.
5. Spread mixture in an 8x8 baking dish coated with cooking spray and top with remaining 1 cup of cheese. Bake 30 minutes until bubbly.
Cook's notes: This recipe is incredibly versatile. You can adjust the heat/seasonings to taste, and you could even add beans or substitute them for the meat. Dish is especially good when served with guacamole.
Peach Berry Compote with Yogurt and Almonds
One-third cup sugar
One-third cup water
1 tablespoon fresh lemon juice
3 medium peaches, peeled and sliced into 8 wedges each
2 cups fat-free vanilla frozen yogurt
1 1/2 cups raspberries
4 teaspoons sliced almonds
Preparation
In a medium saucepan, combine sugar, water and lemon juice. Set pan over medium heat and simmer 5 minutes, stirring occasionally with a wire whisk. Add peach slices and simmer until just tender, about 3 minutes. Gently stir in raspberries and simmer 1 minute more.
Spoon one-half cup of frozen yogurt into 4 individual dessert bowls. Top each with about one-half cup of peach-raspberry mixture and sprinkle with 1 teaspoon of almonds.
Fruit Juice Coolers
2 (6 1/2-ounce) bottles sparkling mineral water, chilled
1 (12-ounce) can peach nectar, chilled
1/2 cup unsweetened orange juice, chilled
1/4 cup unsweetened grapefruit juice, chilled
2 tablespoons lemon juice, chilled
Combine all ingredients in a large pitcher; mix well. Pour over ice cubes in serving glasses. Serve immediately. Yield: 4 cups (about 68 calories per 1-cup serving)
Other Featured Recipes
Chicken Asparagus Parcels
http://www.MealsMatter.org/recipes-meals/recipe/15826
4 skinless chicken breast fillets
11/2 cups light Mozzarella shredded cheese
1/2 cup semi dried tomatoes
12 sheets phyllo pastry
Canola spray oil
1 small bunch asparagus, trimmed and cut in half
Steamed begetables or salad for serving
1. Using a sharp knife, make a large pocket in each chicken fillet. Fill each fillet with 1/4 cup cheese and 1/4 cup tomatoes.
2. Layers 3 sheets of phyllo pastry together, spraying in between with canola spray. Place filled chicken fillet in the centre of the phyllo pastry. Top with asparagus and 2 tablespoons of cheese . Fold in the sides of the pastry and roll up into a parcel. Repeat with remaining chicken and pastry.
3. Place on a paper lined tray, spray with oil bake at 350 degrees Fahrenheit for 30 minutes or until golden brown and cooked.
"Healthified" Three Cheese Manicotti
http://www.MealsMatter.org/recipes-meals/recipe/71167
8 dried manicotti shells
Nonstick cooking spray
1 cup chopped fresh mushrooms
3/4 cup shredded carrots
3 or 4 cloves garlic, minced
1 cup light ricotta cheese or low-fat cream-style cottage cheese
3/4 cup shredded reduced-fat mozzarella cheese (3 ounces)
2 eggs, lightly beaten
1/4 cup grated Parmesan cheese
2 teaspoons dried Italian seasoning, crushed
1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
1 cup bottled roasted red sweet peppers, drained and chopped
Preparation
1. Preheat oven to 350 degrees Fahrenheit. Cook manicotti shells according to package directions; drain. Rinse with cold water and drain again. Set aside.
2. Meanwhile, for filling, coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add mushrooms, carrots, and garlic to hot skillet. Cook for 3 to 5 minutes or just until vegetables are tender, stirring occasionally. Remove from heat; cool slightly. Stir in ricotta cheese, 1/2 cup of the mozzarella cheese, the eggs, Parmesan cheese, and Italian seasoning. Spoon filling into cooked manicotti shells.
3. For sauce, place undrained tomatoes in a blender or food processor. Cover and blend or process until smooth. Stir in roasted red peppers. Spread about 1/3 cup of the sauce into the bottoms of four 12- to 16-ounce ungreased individual baking dishes or a 2-quart rectangular baking dish. Arrange stuffed manicotti shells in individual baking dishes or large baking dish, overlapping shells slightly if necessary. Pour remaining sauce over manicotti.
4. Bake, covered, for 20 to 25 minutes for individual baking dishes or 35 to 40 minutes for large baking dish or until heated through. Uncover and sprinkle with the remaining 1/4 cup mozzarella cheese. Bake for 5 minutes more. Let stand for 10 minutes before serving.
Carrot and Broccoli Soup
2 medium carrots, chopped
2 celery ribs, chopped
1 medium onion, chopped
1 tablespoon butter
1 bag frozen broccoli cuts
3 cups fat-free milk, divided
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon pepper
3 tablespoons all purpose flour
In a large saucepan coated with Pam, cook the carrots, celery, and onion in butter for 3 minutes. Add broccoli; cook 3 minutes longer. Stir in 2-3/4 cups milk, salt, thyme, and pepper. Bring to boil. Reduce heat; Cover and simmer for 5-10 minutes or until vegetables are tender. Combine the flour and remaining milk until smooth; gradually stir into the soup. Bring to a boil; cook 2 minutes longer or until thickened.
Broiled Eggplant with Garlic Sauce
1 eggplant, halved lengthwise
1 pinch salt
1/2 teaspoon minced garlic
1 teaspoon soy sauce
1 teaspoon Balsamic vinegar
1 teaspoon sesame oil
Vegetable oil for brushing eggplants
Preparation
Score cut sides of eggplant in a cross-hatch pattern and sprinkle with salt. Let eggplant stand 30 minutes. Rinse eggplant and pat dry.
Preheat broiler.
In a small bowl whisk together garlic, soy sauce, vinegar, and sesame oil.
Arrange eggplant, cut sides down, on oiled baking sheets and brush skins lightly with vegetable oil. Broil eggplant 3 to 4 inches from heat until skins are softened, 3 to 4 minutes. Turn eggplant and brush lightly with more vegetable oil. Broil eggplant 3 to 4 minutes, or until flesh is golden.
Transfer eggplant with a slotted spatula to a platter and brush with garlic sauce.
Photo Caption: Corn con Carne, The Food Hound
For more healthy meal planning made simple, go to www.mealsmatter.org

A lifelong love of cooking collected in a book

Dorothy "Dot" Stoner has always loved cooking and finding new recipes. Now, the 91-year-old Pleasant View Retirement Community resident is sharing those recipes in her own cookbook, "Dot's Delights: Favorite Recipes from a Lifetime of Cooking for Family and Friends."
"I always enjoyed cooking food for my family," Stoner said. "There were no picky eaters at our house."
Her interest in food, she said, began at a young age.
"When I'd visit various friends and their mothers would treat us to cookies, I'd ask for the recipe. Now when I see some of those recipes, I think of good times I've had," Stoner said.
Stoner also took five years of home economics in school "and enjoyed every minute of it. Miss Hower was a wonderful teacher and I owe her a lot of credit."
Stoner's mother, Anna Seibert, especially liked it when her daughter would come home from school and make something she had made in class that day.
Throughout the years, Stoner always enjoyed entertaining.
Christmas is her favorite holiday dinner, which usually consisted of turkey and "the works." She also enjoyed making cookies and candies at that time of year.
"There can be so much satisfaction in just cooking. I was 91 years old in May and still do all my own cooking and have people in for dinner. I love to try new recipes," she said.
She said when she couldn't sleep, she'd either look at recipes, crochet or cook.
Stoner passed on her love of cooking to her three sons, all of whom are excellent cooks.
The oldest son, Michael, had more than 400 cookbooks in his collection at one time. His kitchen was featured in Bon Appetit magazine.
A granddaughter, Marley Wong, has her own restaurant in the State College area.
Not long ago, Stoner's youngest son, Steve, told her she should have written a cookbook so her six grandchildren and six great-grandchildren could have the recipes they liked when they grew up.
Then, on a trip to Vermont to visit Michael, he gave her a ream of paper to get started.
"I started copying recipes and then had a terrible fall outside my apartment and had my arm in a sling," Stoner said. "I lost my enthusiasm."
But when Michael and his wife came to visit her and asked her how the cookbook was coming along, she told them it wasn't.
"They decided the only way the cookbook would come to fruition was if they came for a three-day weekend here and bring their typewriters and scanners," she said.
What they couldn't finish in three days, they took home to complete.
"I collected the recipes (including some of her mother's recipes) and Michael compiled it," she said.
Although she still had no intention to publish the cookbook, after some prodding she decided to go ahead with it "and I'm glad we did."
Stoner picked out pictures that her grandchildren had never seen to add to the cookbook pages.
Michael went to Spaulding Press to publish "Dot's Delights" in July.
For more information about the cookbook, contact "The Grocery Guy" at imthegroceryguy@comcast.net

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Recipes for your Super Bowl Party

If you're looking for some quick and easy recipes for your Super Bowl party, Cumberland County's own Chef Donna Desfor has you covered with two stews.

Recipe: Rustic Italian Chicken Stew Serves 4 to 6

This is a fast, easy and rustic stew that comes together in less than 1 hour. It is hearty and warming and perfect for a winter meal. The real magic in this dish is The Spice and Tea Exchange's Italian Fair Grinder Blend. The combination of classic Italian spices combined with smoky salt gives this dish a deep full flavor that takes simple chicken to a whole new level.

Ingredients 2 tablespoons grapeseed oil 4 to 6 bone-in chicken thighs (about 3 to 4 pounds) Coarse (Kosher) Salt 4 slices smoked bacon coarsely chopped (to yield about ¼ to ½ cup) 2 cups whole mushrooms, trimmed and quartered 3 garlic cloves, smashed 1 red pepper, coarsely chopped 1 14.5-ounce can plum tomatoes (in juice) (use kitchen shears to cut up the tomatoes while in the can before adding to recipe) TSTE Italian Fair Grinder Blend, to season

Preparation Place a large Dutch oven over medium high heat and add the grapeseed oil. Pat the chicken dry and season with coarse salt. When the oil is hot, add the seasoned chicken skin side down. Sear the chicken until well browned and the skin crisp, about 4 to 6 minutes. Turn the chicken and brown the other side, about 3 to 4 minutes longer. Remove the chicken to a plate and reserve. Pour off all but 1 tablespoon of the fat from the pan. Add the bacon and reduce the heat to medium. Sauté until the bacon begins to render its fat and begins to crisp, about 3 minutes. Add the garlic and the mushrooms. Add a few grinds of TSTE Italian Fair Grinder Blend and toss to coat the mushrooms in the flavorful fat. Spread the mushrooms in an even layer in the pan and cook undisturbed for about 3 minutes, until the mushrooms are seared on one side and beginning to release their juices. Add the red peppers and stir to combine. Continue to cook until the peppers begin to soften then add the tomatoes. Reduce the heat to medium-low and cook until the mixture begins to thicken, about 5 minutes.

Return the chicken to the pot and nestle the pieces among the tomato mixture. Cover the pot and cook until the chicken is cooked through, about 5 minutes more.

Service Arrange the chicken pieces on a deep sided platter. Ladle the stewed tomato and mushroom sauce over the chicken. Serve immediately.

Recipe: Tex-Mex Chicken and Beans Stew Serves 4 to 6

This recipe couldn't be faster, especially if you have precooked chicken on hand. If not, I recommend poaching your chicken with a blend of classic Mexican spices. The chicken stays moist and adds another layer of flavor to the stew. The recipe for the poached chicken is included for this dish, but stands alone as a great base to your favorite chicken salad recipe.

Ingredients For the poached chicken 2 large (6 to 8 ounces each) boneless, skinless chicken breasts 2 bay leaves 2 garlic cloves, peeled and smashed 1 large shallot, peeled and cut in half 1 teaspoon whole green or white peppercorns 1 teaspoon dried Mexican oregano 1 teaspoon dried thyme ½ teaspoon cumin seeds 1 teaspoon chili powder 1 large cinnamon stick, broken into 2 pieces ½ cup tequila (I recommend and use Corralejo Blanco brand) 2 cups low-sodium, canned chicken broth Bouquet garni made of 1 leafy celery stalk and about 8 sprigs of cilantro tied with kitchen twine

For the stew 2 tablespoons grapeseed oil 2 tablespoons butter 1 small red onion, coarsely chopped to yield about ¾ cup 1 red bell pepper, coarsely chopped to yield about ¾ cup 1 14.5-ounce can plum tomatoes in juice 1 14.5-ounce can pink or red kidney beans in sauce 1 cup medium (or mild) jarred salsa 2 chipotle chiles in adobo sauce, finely minced 2 large chicken breasts, poached and coarsely chopped (or substitute about 3 cups cooked chicken meat, chopped) Coarse (kosher) salt and fresh ground pepper, to season Sour cream, for service (optional) Fresh chopped cilantro, for service, (optional)

Preparation Poach the chicken. Place the chicken into a medium-size sauce pan. Add the remaining ingredients. Add water to completely cover the chicken. Bring the mixture to a boil over medium heat. Reduce the heat to low and simmer for about 8 minutes. Turn the heat off and

immediately cover the pot with a tight fitting lid. Let the chicken continue to "poach" in the hot liquid for a minimum of 30 minutes, or as long as 1 hour. Do not remove the lid during this cooking time.

Once the poaching liquid has cooled, remove the chicken breast and coarsely chop. Use in your favorite stew or other recipe.

Prepare the stew. In a stock pot or Dutch oven, heat the grapeseed oil and butter over medium heat. When the butter is melted add the onion and pepper, season with a bit of coarse salt and fresh ground pepper and sauté until soft, about 5 minutes. Add in the tomatoes, beans, salsa, and chipotle chiles and cook until the mixture boils. Reduce the heat to medium-low and cook until the mixture is just reduced and thickening. Add in the chicken and cook until heated through, about 5 to 8 minutes more.

Service Place the stew into a warmed soup tureen. Serve with sour cream and fresh chopped cilantro.


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JP Morgan: Invest in Companies that Combat Rising Food Prices

Steve Banass

The Grocery Guy reminds YOU That I am in the business of combating rising Food Costs

JPMorgan Recommends YOU invest 

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The world’s food prices are rising as, to many of our chagrin, sub-normal cold weather in the northeast and southern United States and in Europe is expected to continue for the duration of the winter, slowing crop outputs. Elsewhere in the world, La Niña is causing sea temperatures to drop, prompting flooding in Australia as heavy rains are directed toward the continent.
The effects of weather patterns on the world’s food supply are expected to extend at least through the end of the season, says Joe Bastardi, the chief long range forecaster for AccuWeather.com. “Temperatures are expected to continue averaging below normal in many of these places, from the northern and central Plains into the East, through at least the middle of February,” he says.
Weather patterns, as anomalous as they may be, are only one of several reasons for rising soft commodity prices in recent months. Historical trends show that demand for agricultural products like corn, poultry, pork and beef increases with per capita income, especially in India, Russia and China. Biofuel demand is another factor, expected to increase 20% annually to 92 million tons in 2011, according to the Freedonia Group. According to a JP Morgan report, commodities like corn, coffee, cotton and sugar are at their lowest stock-to-use ratios in decades.
Michael Cembalest, chief investment officer of JP Morgan, says he is more interested in areas that work to counter-act rising food prices by adding innovation and expanded planting space, like seed companies, infrastructure and harvesting equipment makers, grain processors and fertilizer companies, than in agricultural commodities, which may be risky if conditions change earlier than expected.
One example is seed and bio-agricultural company Monsanto, which reported increases in soybean orders and a 13% increase in its seed and genomics segment for the first quarter of fiscal 2011. The company reversed the heavy losses it sustained a year ago when it reported a net profit of 2 cents per share on $1.8 billion in revenue. The stock has re-gained about 35% of its share price after seeing it drop in the first half of 2010 after four consecutive quarters of profit drops.
Other companies that may receive focus as agricultural commodities rise include Potash, Mosaic and Deere & Company. All three stocks were trading down Tuesday.
“While their prices have risen in the last year, their valuations relative to earnings estimates have not,” says Cembalest.
Emerging economies have been spending on ports, rails and roads, says Cembalest, to ship agricultural commodities and reduce the “wastage” that usually composes about 30-40% of global food production, according to the USDA. Add this to deforestation and soil salination efforts to increase the crop space in regions like Brazil and China, and there are a handful of factors that will boost the world’s agricultural supply to meet demand.
Speculation over the supply and demand dynamics of commodities this year has led to increased inflows in the space. A survey performed at a Barclays Capital commodities investor conference in December showed that over 50% of the investors present said they has increased their commodity exposure in 2010, and 69% said they would increase their exposure in the next three years. However, rising commodity inflows may be a reason for caution in playing the market for rising commodity prices.

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JPMorgan Recommends YOU invest 

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