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    November 2012

    Easy Fall Meals


    Have you ever heard of "Planned-Overs?"

    Planned-Overs is a new term for making extra food to serve another day.



    Crudites (Veggie) Platter with Cucumber Dip

    • non-fat 8oz cream cheese, softened
    • 1 c low-fat buttermilk
    • 1/2 small cucumber, washed, peeled and chopped fine
    • 1 green onion, chopped fine
    • 2 T fresh dill or parsley, chopped
    • 1 lb carrots, peeled and sliced into approximately 3-inch sticks
    • 1 bunch celery, washed, trimmed and cut into approximately 3-inch pieces
    • 1 bunch radishes, washed, or 2 cups cherry tomatoes, washed and stemmed
    • 2 1/2 cucumbers, washed and sliced


    In a medium bowl, combine cream cheese and buttermilk. Beat with a mixer at high speed for two minutes or until smooth. Add the cucumber, green onion and dill or parsley. Stir until mixed. Refrigerate 2 hours or overnight. For the Crudites Veggie Platter, arrange the carrots, celery, radishes or cherry tomatoes and sliced cucumbers on a large plate. (A good job for children) Serve the dip on the side.


    Makes 8 appetizer servings. Reserve any veggies and dip that are left for a Planned-Over lunch.



    Spicy Roasted Turkey Breast

    • 1 – 6 to 7 lb. bone-in turkey breast, thawed
    • Cooking spray
    • 1 onion, peeled and quartered
    • 2 celery stalks, cut into chunks
    • 1 t dried sage
    • 1/2 t cayenne pepper
    • 1 t ground cumin
    • 1 t paprika
    • 2 T olive oil


    Preheat oven to 325 degrees. Pat turkey dry with a paper towel. Spray roasting pan and rack with cooking spray. Place turkey on the rack in the roasting pan, skin side up. Place onion and celery under the turkey breast. In a small cup, mix the sage, cayenne pepper, cumin, paprika and olive oil. Brush the olive oil spice mixture on the turkey breast. Roast for 1 1/2 to 2 hours until the skin is golden brown and a meat thermometer registers 165 degrees when inserted into the thickest area of the breast and the juices run clear.   If skin is overbrowning, loosely cover with foil. Cover and let rest for 10 to 15 minutes before slicing.


    Makes 8 servings.  Reserve 2 cups, smaller pieces for Planned-Over) After serving, refrigerate the turkey breast bone with any small pieces of turkey still on the bone for our Planned-Over Turkey Soup.



    Oven Sweet Potatoes and Butternut Squash

    • 4 medium sweet potatoes
    • 1 (2 1/2 lb) butternut squash
    • Cooking spray
    • 2 T olive oil, divided
    • 1/2 t salt
    • 1/2 t freshly ground pepper
    • 1/2 t cayenne pepper
    • 1 red onion, peeled and chopped coarsely
    • 1 T brown sugar
    • 1 t cinnamon


    Preheat oven to 325 degrees. Pierce the sweet potatoes and butternut squash with a fork and microwave for approximately 2 minutes to make them easier to peel and cut. Carefully peel and cut into 1 inch pieces. Spray a shallow roasting pan with cooking spray. Put sweet potatoes and squash cubes in the prepared pan. Using a pastry brush, brush 1 Tablespoon olive oil on top. Mix salt, pepper and cayenne pepper in a small cup. Sprinkle the sweet potatoes and squash with the salt and pepper mix and toss to coat. Bake for 30 minutes. Add the onion, mix well and bake for 30 more minutes or until tender. Remove from oven, switch oven to broil. Mix the 1 Tablespoon remaining oil with 1 Tablespoon brown sugar and 1 t cinnamon. Brush on the sweet potatoes and squash, then stir thoroughly to coat. Broil until lightly browned. Watch carefully. (If roasting the turkey breast at the same time, add sweet potato/squash mixture to the oven the last hour.)


    Makes 8 servings



    Pear and Apple Salad with Cranberry Vinaigrette

    • 2 large pears, washed and thinly sliced
    • 2 large apples, washed and thinly sliced
    • 4 T orange juice
    • 1 bunch Romaine lettuce, washed and crisped in refrigerator, torn into bite size pieces
    • 1/2 c dried cranberries
    • 1/2 canned whole-berry cranberry sauce (reserving the rest of the can for our Planned-over Lunch)
    • 1/4 c orange juice
    • 2 T olive oil
    • 2 T balsamic vinegar
    • 1 t sugar
    • 1/4 t salt
    • 1/2 t freshly ground pepper


    In a medium bowl, mix the pears and apples with the orange juice. In a large salad bowl, toss the lettuce, pears and apples. Top with the dried cranberries. For the vinaigrette, in a small bowl mix the cranberry sauce, 1/4 c orange juice, oil, vinegar, sugar, salt and pepper with a whisk. Pour on salad and toss.


    Makes 8 servings.  Serve with small whole wheat rolls and low-fat milk.



    Planned-Over Dinner

    Turkey Wraps

    • 4 whole wheat tortillas
    • 4 Romaine lettuce leaves
    • 2 c planned-over roasted turkey breast, sliced into thin slices or pieces
    • 1 small red bell pepper, washed and cut into very thin strips
    • 1/2 c light ranch salad dressing


    Place lettuce towards one edge of a tortilla, top with roasted turkey, bell pepper and ranch dressing. Roll up.


    Makes 4 servings



    Turkey Soup

    • 1 planned-over cooked turkey breast bone with small pieces of turkey still attached
    • 1 (32oz) carton low-sodium chicken broth
    • 1 c water
    • 2 medium potatoes, peeled and cubed
    • 2 carrots, peeled and sliced
    • 1 (15oz) can Cannellini (white) beans, rinsed and drained
    • 1 (14oz) can diced tomatoes with garlic and onions, undrained
    • 1 T fresh oregano or 1 t dried oregano
    • 4 c fresh spinach, washed, stemmed and coarsely chopped


    In a large stock pot place the turkey, chicken broth, water, potatoes and carrots. Bring to a boil, reduce heat, cover and simmer 20 minutes or until potatoes are tender. With tongs, carefully remove the bone and remove any turkey still on it. Discard the bone. Place the turkey pieces in the stockpot with chicken broth, water and potato. Add the beans, tomatoes and oregano. Bring to a boil, reduce heat and simmer 5 minutes. Add the spinach and simmer 5 minutes.


    Makes  4 servings.  Serve with whole wheat toast, fresh fruit and a glass of low-fat milk.




    Buttermilk, cucumbers, carrots, celery, radishes, cherry tomatoes, onions, sweet potatoes, butternut squash, pears, apples, orange juice, Romaine lettuce, whole wheat tortillas, bell peppers, Cheddar cheese, Cannellini canned beans, fresh spinach, whole wheat bread, fresh fruit and low-fat milk are  WIC Approved.