Country-Scalloped Tomatoes
1/4 cup chopped onion
1/2 cup chopped green pepper
1/4 cup margarine
1/2 tsp. salt
1/4 tsp. pepper
1 Tbsp. sugar
6 servings
6 medium tomatoes, peeled and sliced
1/8 tsp. basil (optional)
1 1/2 cups toasted bread cubes
Cook onion and green pepper in margarine until soft. Place half of tomato slices in 2-quart casserole. Top with half of the seasonings and bread cubes, and then all of onion/green pepper mixture. Top with remaining tomato slices, seasonings, and bread cubes. Bake at 350 o F. for 30 minutes.
Hot Cabbage Slaw (microwave) 8 servings
3 cups coarsely shredded cabbage 1/2 cup vinegar
1 can green beans, drained 1/4 cup water
2-ounce jar pimento, drained & 1/3 cup sugar
chopped
2 Tbsp. finely chopped onion
1/2 tsp. salt
1/8 tsp. pepper
In a 1 1/2-quart casserole dish, combine the 4 vegetables. Combine rest of ingredients separately, stirring until sugar is dissolved. Pour over veggies. Cover casserole with tight-fitting lid. Microwave on
High for 6-8 minutes or until cabbage is tender.
The Food Stamp Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact:
Name: Kim Decker
Office phone number: 618/544-3151
University of Illinois * United States Department of Agriculture
* Local Extension Councils Cooperating
University of Illinois Extension provides equal opportunities in programs and employment.
This material was funded by USDA's Food Stamp Program.
Prepare fresh vegetables for cooking:


Remove bruised or damaged areas.
Wash vegetables under clean, running water and use a vegetable brush on tough, textured skins or rinds.
Do not overcook vegetables. Cook until just tender-crisp.
Healthy ways to cook fresh vegetables:
Steaming Use a steaming basket in a saucepan so the vegetables do not sit in water while cooking. In the microwave add only a few tablespoons of water to vegetables in a microwave-safe dish. Cover loosely. Stir halfway through cooking.
Roasting Lightly coat the vegetables with cooking oil and season with spices (garlic, onion powder, salt, pepper, etc.).
Bake on a cookie sheet at 350 degrees until tender.
Stir-frying Heat a few tablespoons of oil in a fry pan or skillet over medium-high heat. Add vegetables and seasonings and stir often during cooking. Liquid may be added later and the pan covered to finish cooking with steam.
University of Illinois Extension
Family Nutrition Program
Hope Dennis, FNP Coordinator
301 S. Cross Street, Suite #290
Robinson, IL 62454
618/546-1549

Garden Veggies Italian Style
1 onion, chopped
1 yellow or zucchini squash,
diced
1 tomato, diced
1 green pepper, chopped
6 servings
8-ounce can tomato sauce
1/8 tsp. oregano
1/2 cup shredded mozzarella
cheese
Combine all the vegetables in a baking dish; sprinkle with oregano.
Pour tomato sauce on top. Bake, uncovered, at 350 o F. for 25-30 minutes. Top with cheese and bake another 4-5 minutes until cheese melts.
Grilled Vegetable Pockets
4 small potatoes, quartered
4 green pepper rings
1 onion, thinly sliced
4 servings
1 cup thinly sliced carrots
4 Tbsp. margarine
Salt & pepper to taste
4 small tomatoes, quartered
Cut 4 aluminum foil 12x16-inch squares. Fold each in half. Place one-fourth of each of the vegetables in the order listed on one-half of each foil square. Place 1 tablespoon margarine on top of each; add salt and pepper. Tightly fold aluminum foil to make pockets. Place on grill, “carrot-side up”; cook for 15 minutes. Turn over; grill another
10 minutes making sure vegetables are tender. Serve hot.
Scalloped Ham and Cabbage 6 servings
2 cups cubed ham 1 can mushroom soup
2/3 cup uncooked long grain rice 1 tsp. prepared horseradish
1/4 cup chopped onion
1/4 cup margarine
1 1/2 cups milk
1/2 tsp. salt
4 cups chopped cabbage
In a large skillet, heat ham, rice, and onion in margarine until rice is golden brown and onion is tender. Stir in milk, soup, horseradish, and salt; mix well. Add cabbage; cover and cook over low heat for about
35-45 minutes or until cabbage is tender, stirring occasionally.
Summer Chili
1 lb. lean ground beef or turkey
1 cup chopped onion
1 cup diced carrots
2 cups water
8 servings
1 1/2 Tbsp. chili powder
3/4 tsp. oregano
3/4 cup chopped green pepper
3 1/2 cups fresh tomatoes
(or 28-ounce can tomatoes)
1/2 tsp. salt, if desired
1/2 tsp. garlic powder
2 cups diced yellow or
1 can chili or kidney beans, drained zucchini squash
Cook ground meat in a large pot until thoroughly cooked; drain off fat.
Add onion, carrot, and green pepper; cover and cook over low heat until onion is softened, about 8-10 minutes.
Stir in tomatoes, beans, water, chili powder, oregano, salt, and garlic powder. Cook, uncovered, until comes to a simmer; reduce heat and simmer 20 minutes, stirring occasionally. Add squash and simmer, uncovered, 10 minutes longer.
Cabbage Beef Casserole
3/4 lb. lean ground beef
1 medium onion, chopped
1 tsp. salt
1/8 tsp. pepper
4 servings
6 cups chopped cabbage
1 can cream of tomato soup
Brown beef and onion a large skillet; drain off fat. Add salt and pepper and mix. Place 3 cups cabbage in a large baking dish; cover with meat mixture, then top with remaining cabbage. Spoon soup into small bowl and stir until smooth; pour over top of cabbage.
Bake at 350 o
F. for 1 hour.
Hamburger Fry Pan Supper
1 lb. lean ground beef
1 medium onion, chopped
6 servings
2 cups shredded cabbage
3/4 cup thinly sliced celery
2 medium unpeeled red potatoes, 1/2 cup water
diced Salt & pepper to taste
In a large skillet, brown beef and onion; drain off fat. Add remaining ingredients. Cover skillet with lid; simmer 20 minutes or until vegetables are tender, stirring occasionally.