Cook It Quick Newsletter - April 2013

Questions or Comments? Email Alice Henneman, MS, RD, Extension Educator 

Enjoy the many quick, easy ideas in this month's issue from pasta and cauliflower cooked in the same water to homemade oatmeal cooking overnight in a slow cooker!

Except for 2 recipes with 6 ingredients, all the recipes are made with 5 or less common ingredients (does NOT count water, salt, pepper and cooking oil).

Terms of Use for Photos and Educational Resources developed by UNL Extension. Guidelines may differ for items linked to on other sites or photos not identified as taken by UNL Extension.

Cook It Quick's Goal

Cook It Quick Newsletter

Our goal is to make you "hungry for healthy food" by offering tips and delicious, quick-to-prepare, inexpensive recipes.

Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included. 

Feel free to use/adapt Cook It Quick  material when an article is written entirely by me for your own articles, blogs, handouts, etc. An example credit line is:  Authored by or Adapted from Alice Henneman, MS, RDN, University of Nebraska-Lincoln Extension, Cook It Quick web materials. 

More ways to connect:

Cook It Quick Blog
►Related Recipes on Pinterest
Questions or Comments? Email Alice Henneman, MS, RDN, Extension Educator



Super Easy Bean Dip
Super Easy Bean dip

Full of yummy ingredients -- refried beans, low-fat sour cream, low-fat cream cheese, Mexican style shredded cheese, jalapenos, and green onions. 

(Source: Featured in University of Nebraska-Lincoln Extension Blog, Nutrition Know How)

 Amazing Oven Fried Chicken

amazing oven friend chicken

Check out the chicken when my colleague Joan Sather took on the challenge of making a chicken dinner (chicken, potatoes, gravy, mashed potatoes) for less than $9.99.

Prices may have gone up slightly since Joan made this meal ... but it still is a tasty treat at an economical price.

(Source: Featured in University of Nebraska-Lincoln Extension Blog, Nutrition Know How)

 Slow Cooker Apple Oatmeal


Think of waking up to homemade oatmeal, complete with apples, raisins or dates, and walnuts!

You can with this recipe for Slow Cooker Apple Oatmeal. Enjoy!

(Photo courtesy of National Cancer Institute / Renee Comet, Photographer)    

Baked Fish with Savory Bread Crumbs

baked fish

USDA's MyPlate guidelines recommend eating fish twice a week.

For starters, try this easy (and delicious!) recipe for Baked Fish with Savory Bread Crumbs tried out (and liked!) in a Cooking 101 class at the University of Nebraska.

(Source: Featured in University of Nebraska-Lincoln Extension Blog, Discover Foods)



Roasted Vegetables

 roasted vegetables

Roasting vegetables is so easy. And ... you can do so many things with them:

?Drizzle them with a little balsamic or red wine vinegar

?Make soup

?Use them in a quiche, a frittata or omelet, or on a pizza

(Source: Featured in University of Nebraska-Lincoln Extension Blog, Discover Foods)

Pasta with Cauliflower

pasta with cauliflower

Food trend predictions for 2013 abound. Janice Helm, MS, RD, author of Nutrition Unplugged Blog states, "One Consistent prediction is that 2013 will be the year of the vegetable."

One new veggie star for 2013 is cauliflower. How about trying Pasta with Cauliflower, inspired by an Italian recipe. The pasta and cauliflower were cooked in the same water ... how easy is that!

(Source: Featured in University of Nebraska-Lincoln Extension Blog, Discover Foods)

Frozen Cheese Sandwich (for grilling)
grilled cheese sandwich

April 12 is Grilled Sandwich Day. Grilled Cheese Sandwiches are a great way to use odds and ends of cheese. Simply grate them, and mix together for the cheese filling.

Make grilling cheese even easier by freezing cheese sandwiches for later grilling. (Web link includes directions for freezing additional types of sandwiches.)

MyPlate Recipes on Pinterest

MyPlate on Pinterest    

The Partnership for a Healthier America, Let's Move!, USDA's MyPlate and the nation's top recipe creators have created a Pinterest Board hundreds of tasty recipes to anyone looking for healthier meals.

Check 'em out! Lots of variety ... there are over 25 boards!



Easter Egg Safety Tips 
basket of Easter eggs

Do you know when it's time to toss eggs used in an Easter Egg Hunt? Find answers to this question and other egg tips. Includes directions for hard boiling eggs WITHOUT forming a green ring around the yolk.

Find several recipes for hard-boiled eggs on the American Egg Board website.

FYI - on the subject of eggs, if you have never seen an egg hatch, check out the University of Nebraska-Lincoln in Lancaster County Egg Cam site.

Beans Help Mitigate Effect of Drought on High Food Bills (includes 3 recipes)

dried bean recipe

It's predicted the recent drought may cause a rise in food prices both directly from foods made from crops and indirectly due to the rise in prices of animal feed from crops, such as field corn, which affects the costs of food products from animals.

A good value for the money, dry beans can help stretch a budget when served alone or in combination with animal protein foods.

Check out this article (by Cook It Quick author, Alice Henneman) and 3 recipes using dry beans.

Source: via Alice on Pinterest


Feeding Your Family Well when Food Prices Rise

family cooking together

University of Nebraska-Lincoln Extension offers several resources to help families affected by the drought at

As article by my colleague, Kayla Hinrichs provides links and resources for low-cost food choices that follow the dietary Guidelines for Americans and are relatively easy to prepare