As promised in today's Food & Wine (ahem, Juice) section, here are some more recipes that have proven successful at area preschools and day cares. The Health Education Council also sent us a recipe for pumpkin soup that sounds perfect for a spooky supper this Halloween.
Stevie's Speedy Enchilada Sauce
Cook time: 22 minutes
Serves: 8
Notes: This recipe is courtesy Chef Steve Magana of Sacramento Montessori School.
Ingredients
1/3 cup corn oil
2 tablespoons whole wheat flour
2 tablespoons chili powder
One 8-ounce can tomato sauce
1 1/4 cups water
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Sea salt to taste
Instructions
Heat oil in a skillet over medium heat. Stir in flour and chili powder and cook until lightly brown, stirring constantly to prevent burning. Stir in tomato sauce, water, cumin, garlic powder, and onion powder into the flour until smooth, and continue cooking over medium heat approximately 12 minutes, until thick. Season to taste with salt.
Eating Suggestion:
Preheat oven to 400 degrees Fahrenheit. Place a good amount of sauce in a casserole pan and roll some mozzarella cheese in a few corn tortillas and place in a casserole pan. Add more sauce over and top with cheese. Cover with foil and bake 15 minutes.
Per serving, sauce only: 102 cal.; 1 g pro.; 5 g carb.; 9 g fat (1 sat., 2 monounsat., 6 polyunsat.); 0 mg chol.; 94 mg sod.; 1 g fiber; 0 g sugar; 79 percent calories from fat.
To get more recipes, follow the link below.
Stevie's Sweet Marinara Sauce
Prep time: 10 minutes
Cook time: About 30 minutes
Serves: Yields 6 cups sauce
Notes: This recipe is courtesy of Chef Steve Magana of Sacramento Montessori School.
Ingredients
10 fresh heirloom tomatoes
4 ounces butternut squash
1 carrot
1/2 red bell pepper
1/2 white onion
6 garlic cloves
1/8 cup extra-virgin olive oil
1 cup water
2 tablespoons sea salt, plus more to taste
Red chili flakes, to taste, optional
Instructions
Dice heirloom tomatoes, butternut squash, carrot and red bell pepper into small chunks (removing the seeds from the pepper).
Dice onions and keep separate. Mince the garlic.
Heat the oil in a pot over medium heat then add onions. Sweat the onions until soft.
Add the garlic and cook until garlic browns just a little. Add in the tomatoes, squash, carrot and red bell pepper. Add the cup of water and 2 tablespoons salt; cook until the carrots and peppers are tender. Add salt and chili flakes to taste.
Place all ingredients in a food processor and blend until it makes a thick sauce. Use for pasta, pizzas and more.
Farmer's Market Chunky Chicken Soup
Prep time: 20 minutes
Cook time: 30 minutes
Serves: 30 preschool children or 8 to 10 adults
Notes: This recipe is courtesy Caring Connection Children's Center in West Sacramento.
Ingredients
6 to 8 flash-frozen boneless, skinless chicken pieces
One white or yellow onion, peeled and chopped
1 teaspoon minced garlic
2 zucchinis, chopped
6 carrots, chopped
10 whole fresh green beans
1/4 head green or purple cabbage
6 to 8 peeled russet potatoes or scrubbed white potatoes, cut into large cubes
Instructions
In a large pot in 2 quarts of water set over high heat, boil chopped onion, chicken and garlic until chicken is tender. Remove the chicken from pot. Allow chicken to cool, then cube and set aside.
Add potatoes, carrots, zucchini and green beans to the pot and simmer over low heat for one hour. Add cabbage in the final few minutes. Add cubed chicken and warm to serving temperature.
Pumpkin Soup
Prep time: 10 minutes
Cook time: 25 minutes
Serves: 8
Notes: This recipe is from the Health Education Council, courtesy of the Sacramento Mutual Housing Association
Ingredients
2 large onions, coarsely chopped
2 large potatoes, peeled and cut into 1-inch cubes
3/4 teaspoon thyme
3/4 teaspoon rosemary
6 cloves fresh garlic
2 tablespoons olive oil
One 1-pound can of pumpkin puree
4 cans vegetable or chicken stock
Salt and pepper, to taste
Instructions
Add thyme, rosemary, garlic and olive oil to the chopped onion and potatoes in a microwave-save bowl. Cook in microwave for 4 minutes; turn and microwave until potatoes are soft.
Bring pumpkin and soup stock to a boil on the stove. Add potato mixture and reduce heat to low. Simmer for 20 minutes. Add salt and pepper to taste. Puree soup in batches in blender or processor and serve.
Per serving: 135 calories, 4 g fat
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