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    December 2012

    Food to Share with Family and Friends



    Beef Pot Roast with Veggies

    • 2 t olive oil, divided
    • 1 large onion, coarsely chopped
    • 1 (3lb) boneless beef rump or bottom round roast, trimmed
    • 1/2 t black pepper
    • 1/2 t salt
    • 2 (14oz) cans fat-free, less-sodium beef broth
    • 3 garlic cloves, chopped
    • 1 T fresh rosemary, chopped or 1 t dried rosemary
    • 1 lb small mushrooms
    • 2 lb carrots, peeled and cut diagonally into 2 inch pieces (save 1 carrot for a planned-over salad)
    • 2 lb potatoes, peeled and cut into 4 pieces each
    • 2 sprigs fresh rosemary or thyme, optional
    • 1/4 T fresh rosemary, chopped or 1/4 t dried rosemary
    • 1/4 t freshly ground pepper



    Preheat oven to 350 degrees. Heat oil in a large Dutch oven over medium-high heat. Add onion to pan, sauté 5 minutes. Remove onion from pan. Add another 1 teaspoon olive oil, sprinkle roast with pepper and salt. Add roast to pan. Cook 5 minutes, turning it to brown on all sides. Return the sautéed onion to the pan. Add the broth, garlic, 1 T fresh thyme and 1 T fresh rosemary to the pan. Bring to a boil, reduce heat to low. Cover pan and bake at 350 degrees for 1 1/2 hours. Rinse the mushrooms and add to the pan. Add the carrots and potatoes. Cover pan and continue baking another 45 minutes or until the vegetables are just tender. Remove roast and let rest 10 minutes before cutting 10 or more thin slices. After cutting, refrigerate 4 slices of roast beef for a planned-over lunch. Serve remaining sliced roast beef on a large platter, with the vegetables around the roast. Garnish with 2 sprigs fresh rosemary or thyme. Discard any fat from the broth that is left in the pan. Heat and serve the broth in a small bowl with the roast and vegetables or spoon a small amount of the broth on top of the roast and vegetables.

    6 servings

    Serve with whole wheat French bread.




    Steamed Broccoli

    • 1 1/2 lb fresh broccoli, washed and cut into florets and the stalk into small pieces
    • 1 lemon, washed and cut into wedges



    Place a steam basket in a pan. Add enough water to cover the bottom of the pan, but not the steam basket. Add the broccoli to the steam basket. Heat on medium heat. Cover pan and steam 5 minutes or until crisp-tender. Serve with lemon wedges on side.

    6 servings




    Citrus Fruit Salad

    • 4 oranges, washed, peeled and sectioned. Cut each section into 2 or 3 pieces
    • 2 pink grapefruits, washed, peeled and sectioned. Cut each section into 2 or 3 pieces
    • 2 kiwi fruit, washed, peeled, cut into 4 pieces and thickly sliced
    • 1 1/2 T orange juice
    • 2 t sugar



    Combine oranges, grapefruit and kiwi fruit in a bowl. Mix orange juice and sugar. Stir into salad. Chill 2 hours.

    6 servings


    Dessert idea: Vanilla frozen yogurt with frozen strawberries or crushed peppermint candy on top.






    Planned-Over Dinner


    Roast Beef Sandwiches

    • 8 slices whole wheat bread
    • 2 T light mayonnaise
    • 4 T chili or barbeque sauce
    • 4 thin slices roast beef, each slice cut in half
    • 2 tomatoes, washed, sliced thin and halved
    • 4 romaine lettuce leaves, torn into 8 pieces
    • 1/2 red onion, sliced and separated into rings



    Lay out 8 slices of bread. In a small bowl mix the light mayonnaise and chili sauce. Lightly spread the mayonnaise mixture on the bread slices. Top 4 slices of bread with roast beef, tomato slices, lettuce and onion. Top with the remaining 4 slices of bread.

    4 servings




    Romaine and Spinach Salad

    • 2 T olive oil
    • 2 t red wine vinegar
    • 1/2 t salt
    • 1/2 t black pepper
    • 1 head romaine lettuce, washed, wrapped in a paper towel, and placed in refrigerator crisper (remove 4 leaves for sandwiches)
    • 2 c spinach, washed
    • 1 carrot, peeled and shredded
    • 1 cucumber, halved and thinly sliced
    • 1/2 red onion, sliced and separated into rings



    In a large bowl, whisk together the olive oil, vinegar, salt and pepper. Cut the remaining romaine lettuce into strips and add to the bowl. Remove stems from spinach and tear into bite size pieces. Add the spinach to the bowl. Toss with the dressing. Gently stir in the shredded carrot, sliced cucumber and red onion.

    4 servings


    Serve with slices of reduced-fat Cheddar cheese and sliced apples.


    Texas produce usually available in December: carrots, potatoes, mushrooms, broccoli, oranges, grapefruit, spinach, cucumbers, fresh rosemary and fresh thyme.



    Onions, garlic, mushrooms, carrots, broccoli, grapefruit, oranges, kiwi fruit, orange juice, frozen strawberries, whole wheat bread, romaine lettuce, tomatoes, red onion, spinach, cucumber, reduced-fat Cheddar cheese and apples are  WIC Approved.