Cool Summer Cooking
When the weather gets hot
we look for quick, easy to
prepare, and cool meals.
We need to be sure we
eat healthy and drink plenty
of fluids especially when
it is hot.
When the weather gets hot, heat
from stoves, ovens and other
appliances can make the kitchen
even hotter. Sometimes summer storms
cause power outages so we look for not
cook foods.
Here are some ideas to help you keep the
heat out and still eat healthy.
Think Fruits and Vegetables
Fruits and vegetables can often be served
raw or cooked quickly. Think about a
main dish salad for dinner.
- Serve tossed salad with leftover rice and cooked chicken. Add colorful
vegetables and a small amount of
your favorite dressing.
- Make tuna salad and serve on top of
tossed salad with a whole wheat roll.
- Canned salmon with fresh
cucumbers
and tomatoes would make a special
evening meal.
Remember the Microwave
Cooking in the microwave instead of
the stove will help keep the heat out.
- Baked potatoes and sweet
potatoes cook in 4-6 minutes
per potato.
- Corn on the cob cooks in 3
minutes per ear.
- Broccoli and other green vegetables
often cook in 3-4 minutes.
Don't Forget the Grill
Grilling outdoors adds flavor and keeps the
heat out of the kitchen. If you don't have
equipment or space to grill outdoors use a
small electric grill inside. Meat cooks
quickly it does not add much heat to the
kitchen. Chose lean cuts of meat and poultry
and be sure to trim excess fat for good
health.
Cook Once, Serve Twice
This can save time and reduce heat in the
kitchen.
- Bake potatoes one night, use leftovers
for potato salad the next night. For a
complete meal serve your potato salad
tossed with lean, cold ham or chicken
and sliced fresh tomatoes.
- Make a large batch of pasta one day
and serve leftover chilled pasta as a
salad the next day.
- Prepare a large cut of meat one day
and use leftovers in salads and
sandwiches later.
Summertime Food Safety
- Keep ingredients cold until you ready to use them.
- Clean the work area and
utensils
before you prepare food.
- Wash your hands often.
- Work as quickly as possible.
- Cover and refrigerate any leftovers
immediately. Never leave food at
room temperature over 2 hours
(1 hour when the temperature is
above 90ºF)
- Thaw food in the refrigerator,
microwave or cook from the frozen
state.
| Lemon Chicken and Rice |
1 pound boneless skinless
chicken, cut into strips
1/2 cup chopped onion
1 medium carrots, thinly sliced
2 garlic cloves, minced
2 tablespoons vegetable oil
2 teaspoons cornstarch
1-1/2 cups chicken broth
2 tablespoons lemon juice
1-1/2 cups uncooked instant rice
1 cup frozen peas |
In a skillet, cook chicken, onion, carrot and
garlic in oil until chicken is cooked.
Combine cornstarch, broth, lemon juice,
add to skillet. Bring to a boil; cook and stir
2 minutes or until thickened. Stir in rice
and peas. Remove from heat; cover and let
stand 5 minutes. Fluff with a fork. Serves 4.
Use two servings for dinner hot. Refrigerate
leftovers and use 2 servings as salad the
next day. |
|
