More on eating well efficiently and flexibly
Chicken Curry Salad
By Nancy Ludwig, MS, RDN, LD,
Head Start Consulting Nutritionist
As part of my role as consulting
nutritionist for Siletz Tribal Head Start,
I offer practical nutrition information.
Last month’s issue shared three basic
recipes that can be used many different
ways to make it look like you are serving
a different meal each time. This month I
share pictures and the approach to creat-
ing 10 plates or bowls from the three
basic recipes.
Make three basic recipes (featured
last month):
1. Roasted vegetables
2. Cooked seasoned greens
3. Baked chicken
Incorporate them into varied meals:
1. Sliced chicken, roasted vegetables
and greens
2. Roasted vegetable soup with chicken
and greens
3. Roasted breakfast hash with poached
eggs
4. Salad with pesto and roasted
vegetables
5. Roasted vegetable marinara over
polenta
6. Poached eggs on a bed of greens
7. Mini-quiche or egg muffins with
bacon, peppers and greens
8. Sesame greens with chicken – served
hot or cold
9. Mushroom-cashew chicken gravy
over rice with vegetable
10. Curried chicken salad over lettuce
2 cups chicken, cooked, cubed
½ cup mayonnaise
1 tablespoon curry powder
½ cup celery, chopped
2 green onions, sliced
2 tablespoons dried cherries or cranberries
Roasted Vegetable Marinara
over Polenta
2 cups leftover roasted vegetables, such
as peppers, fennel, zucchini, garlic
1 tube polenta, sliced and pan fried in
olive oil
2 cups marinara
To taste – salt and pepper
Arrange the pan-fried polenta on a
plate, top with roasted vegetables and
marinara sauce. Warm if ingredients are
not already hot. Serve with a drizzle of
balsamic vinegar, cracked pepper and
optional grated hard cheese.
Sesame Stir-Fried Greens
Bunch of fresh greens, chopped
1 small onion, diced
½ medium red bell pepper, diced
1 tablespoon sesame seeds, toasted
1 tablespoon sesame oil
1-2 tablespoons tamari (wheat-free)
1-2 tablespoons apple cider vinegar
Clean and chop fresh greens.* In a
frying pan or wok, sauté onion and bell
pepper in oil until tender. Sauté greens
until wilted or add leftover greens. Sea-
son greens with sesame seeds, tamari and
apple cider vinegar. Serve with chicken or
tofu. Eat hot or cold.
Roasted Vegetable Soup
with Greens
2 cups leftover roasted vegetables with
garlic and herbs
1 quart vegetable or chicken broth
½-1 cup greens, leftover or raw uncooked,
chopped small
To taste – salt and pepper
Combine roasted vegetables and
greens with broth. Heat. Adjust season-
ings (and liquid if necessary).
Option: Add ½ cup quinoa and cook
approximately 15 minutes until it swells
and is tender to bite.
Siletz Tribal Head Start offers my
time to support family nutrition over
the telephone (503-588-5446).
Please contact me if you have
nutrition concerns about your Head
Start child.
Cashew Sauce/Gravy
½ cup cashews, raw or roasted, salted
1 cup water – adjust as needed
To taste –salt or pepper, depending on
whether cashews were salted
Use blender to purée cashews and
water. Pour the slurry into a warm pan to
thicken. Adjust water if a thinner sauce
is desired. Add chicken chunks and serve
over rice or GF biscuits.
Options: Add sautéed mushrooms
for a savory variation (umami character).
This sauce makes an excellent base for a
savory vegan soup when mushrooms and
onions are sautéed in olive oil. This soup
can be made with other vegetables, such
as broccoli.
Note: Cashews contain roughly
10 percent starch and not only do they
provide fatty richness, they also serve
to thicken.
Combine ingredients and serve on a
sandwich, bed of lettuce or romaine boat.
Optional: Add dash of lemon juice, apple
chunks, grapes, raisins and/or cashews.
Roasted Pesto Vegetables on
Lettuce Salad
Breakfast ideas
2 cups leftover roasted vegetables, such
as peppers, fennel, zucchini, garlic
¼ cup pesto, pre-made* (or thawed from
the freezer)
4 cups lettuce, cleaned and torn
To taste – walnuts or pinenuts
Warm the leftover roasted vegetables.
Combine with premade pesto.* Toss
premade salad (cleaned and torn lettuce)
with Italian dressing. Top with the warm
pesto vegetables and optional grated hard
cheese. Makes two salads.
Roasted Veggie Hash
1 cup leftover roasted vegetables
¼ cup onions, sautéed
Sauté leftover roasted vegetables with
onions (or heat the leftovers in a micro-
wave). Serve as a bed for poached eggs.
Serve with bacon or sausage if desired.
Eggs on Bed of Greens
1 cup leftover greens
Serve as a bed for poached or fried
eggs. Serve with bacon or sausage if
desired.
*Basic Pesto with Variations
Basic pesto ingredients
2 cloves garlic, fresh peeled (amount
needed varies with your taste)
¼-½ cup nuts – pine, walnut, hazelnut
2 cups cleaned fresh herbs, such as basil,
parsley or arugula (packed tightly)
¼-½ cup olive oil, extra virgin
Variations
¼ cup cheese, such as Parmesan, Romano,
feta or vegan alternative
2 tablespoons dried tomatoes soaked in
olive oil and chopped
2 tablespoons roasted red peppers
½-2 tablespoons other herbs, such as
rosemary, lavender, thyme, oregano
Use blender or food processor. Start
with garlic; blend until finely minced.
Add nuts; grind with garlic. Add the fresh
herbs to the nuts and garlic, chop. As the
herbs are chopping and combining with
the garlic and nuts, pour in the olive oil.
Stop when the consistency is appropriate.
Remove from blender and enjoy.
Freeze any leftovers if you don’t plan
to use them within a few days (small con-
tainers or ice cube trays moved to freezer
storage bags work well).
General Council Meeting
May2,2015•1p.m.
Siletz Tribal Community Center
Siletz, Oregon
Call to Order
Invocation
Flag Salute
Roll Call
Approval of Agenda
Approval of Minutes
Internal Audit Department
Tribal Members’ Concerns
Chairman’s Report
Announcements
Adjourn
Mini Egg Muffin Frittata
½-1 cup leftover greens
2 green onions
2 slices bacon, cooked and leftover
2 tablespoons black olives, chopped
¼ cup cheese, shredded (optional)
4 eggs (or 1 cup liquid eggs)
¼ cup milk or non-dairy milk substitute
Place divided ingredients into six
muffin papers or silicon cups. Fill each
cup halfway with vegetables and optional
cheese. Crack the eggs into a large mea-
suring cup. Add the milk and stir with fork
until blended. Pour egg-milk mixture over
the ingredients into the muffin papers,
filling the cups three-fourths full.
Bake the muffin cups at 350 F for 10
minutes until no liquid is visible in the
center. Let cool for 2 minutes and then
carefully turn the frittatas out of the cups
to serve.
If you have not sent in an appli-
cation for your child to attend Siletz
Tribal Head Start, it’s not too late.
Call 541-444-2532 or 800-922-1399
to request that an application be sent
to you.
Applications also are available
on the Tribal website (ctsi.nsn.us)
and at the Siletz, Salem and Portland
area offices.
April 2015
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SiletzNews
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