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For 1 teaspoon of baking power, use one of these:
1 tablespoon flour OR 1 teaspoon corn starch

Don't have buttermilk?  For 1 cup , try:
1 tablespoon lemon juice OR vinegar PLUS 1 cup milk

3/4 teaspoon cayenne pepper & 1 teaspoon vinegar can be used to replace 1 teaspoon hot pepper sauce.

You can replace 1 cup of brown sugar with:
1 cup white sugar OR 1 1/4 cups confectioner's sugar

Apples

• Once cut, place them in a bowl of cold water or sprinkle with orange or lemon juice to keep them from turning brown.
• Apples give off a gas that causes other vegetables to ripen, so store separately.

Carrots

• Wait to wash carrots until just before you're ready to use them.
• Keep carrots from developing a bitter flavor by storing away from apples, avocados and bananas.

Onions

• Refrigerate for 30 minutes before cutting to reduce crying/tears.
• Rub your hands with lemon juice or salt to remove the onion smell.

Oranges

• Give canned or bottled orange juice a fresh flavor by adding fresh squeezed orange juice.
• Grated orange skin (zest) is a great way to add a little zing to baked chicken or muffins.

Potatoes

• Potatoes can usually be stored up to 30 days when kept in a cool, dark place.
• Don't freeze or refrigerate uncooked potatoes. 

CHICKEN PIZZA

Use whole grain-pie crust recipe from this site as your pizza crust.  Mix spaghetti sauce with oregano and garlic powder.  Spread on pizza crust just to inside outer edge.  Layer sauce with thinly sliced fresh tomatoes, bell pepper strips and cooked/deboned chicken.  Spread grated cheese on top.  Cook until cheese is melted.  May brown briefly under broiler for a browner color.  For variety, use salsa instead of spaghetti sauce on the crust.

270 calories / 11g fat / 35mg cholesterol / 295mg sodium / 24g carbohydrates / 4g fiber / 15g protein

CHICKEN & DUMPLINGS

Add cooked/deboned chicken to broth on stove.  Heat chicken broth to a rolling boil.  Prepare bakery mix, drop biscuits with 2 cups mix and 2/3 cup low-fat milk.  Drop by spoonfuls into broth.  Cook until dough is sticky.

140 calories / 3g fat / 20mg cholesterol / 300mg sodium / 20g carbohydrates / 1g fiber / 9g protein

CHICKEN PASTA SALAD

Cook rotini pasta according to package directions.  Add any raw vegetables, including any of the following:  broccoli, bell pepper, tomato chunks, cubed yellow squash.  Add 1 cup of any of your favorite bottled salad dressings, like Italian, ranch, etc.

180 calories / 0g fat / 0mg cholesterol / 440mg sodium / 44 carbohydrates / 3g fiber / 5g protein

BUFFALO PULLED CHICKEN SANDWICH

Add hot sauce to chicken.  Let set for approximately 10 minutes.  Grill bun.  Place meat on but and serve.

270 calories / 5g fat / 70mg cholesterol / 1040mg sodium / 21g carbohydrates / 1g fiber / 32g protein

 

TURKEY SANDWICHES

Spread whole wheat bread slices with your choice of dressing.  Add turkey slices, fresh tomatoes and other vegetables/fruit as desired.  Serve cold.

310 calories / 3.5g fat / 45mg cholesterol / 450mg sodium / 43g carbohydrates / 3g fiber / 25g protein

TURKEY LETTUCE WRAPS

Top Romaine lettuce leaf with turkey slice and raw tomato.  Mash 1/8 avocado and 1 teaspoon lime juice together in small bowl.  Spread onto the tomato/turkey slice.  Roll up and serve.

120 calories / 6g fat / 20mg cholesterol / 240mg sodium / 9g carbohydrates / 2g fiber / 8g protein

HOT TURKEY SANDWICH

Place prepared turkey on a piece of whole-wheat toast.  Top with prepared mashed potatoes.  Complete sandwich by topping with turkey gravy and second slice of toast..

350 calories / 3g fat / 25mg cholesterol / 510mg sodium / 65g carbohydrates / 5g fiber / 17g protein

TURKEY CHEF SALAD

Place Romaine lettuce in bowl or on plate.  Top with raw vegetables, turkey pieces and grated cheese.  Serve with your preferred salad dressing.

220 calories / 9g fat / 60mg cholesterol / 10mg sodium / 8g carbohydrates / 2g fiber / 24g protein

TURKEY CHEESE KABOBS

Place chunks of turkey, raw vegetables and cheese on a skewer.  Serve cold.

150 calories / 9g fat / 50mg cholesterol / 420mg sodium / 5g carbohydrates / 2g fiber / 24g protein

Who doesn't want to save time and money?  If you follow these easy time-saving tips, you can have more time to spend with family and friends, and doing what you love!

• Crockpots are great tools for saving time.  Use a crockpot to cook a whole chicken or a large roast while you work or run errands.  Then bag and freeze the leftovers for soups or stews later.
• It's easy to skip mealtimes together during the busy week.  Try cooking several meals on the weekend to bring your family together when there is no time to be in the kitchen.
• Cooking roast, turkey and chicken ahead then cutting into bite-size pieces before freezing can make tacos, fajitas and soups a snap to prepare when time is short.
• Casseroles are easy to put in the oven and reheat.  So, take time to prepare your family's favorites and freeze for the times when you need a quick meal fora large or small group.
• The base of any meal is the protein.  It's easy to cook chicken, beef and turkey ahead of time.  Then simply freeze it in large or small freezer bags.  It will take the guesswork out of cooking on the fly.
• In the summer, fresh vegetables are readily available, so wash and freeze fresh squash, tomatoes, okra, corn and other garden vegetables to use later in stews and casseroles.  You will b glad you did.
• For many, cooking a large meal on Sunday is a family tradition.  Why not cook two chickens instead of one?  It's easy to pull the chicken from the bone and freeze it for later.
• Hamburger meat can be used a million ways.  Meals such as tacos, chili, soups and casseroles are popular dishes.  Try cooking hamburger meat in large amounts, allow it to cool, and then freeze in freezer bags for later.  You simply can't go wrong with this cooking tip.

*Always thaw frozen, cooked or uncooked meats in the refrigerator to prevent contamination

*Cook all poultry to a safe minimum internal temperature of 165˚F and all other meats at 160˚F as measured with a food thermometer.
 

Fruit and Vegetable Resource Site

American Liver Foundation

Food Safety Resources

Healthy Nutrition