Title Sponsor:Springfield Clinic

Commodities Pavilion (Fairgrounds)

Next Market is May 8th

  2013 Recipe of the Week

Collect all 22 recipe cards! Bring all 22 to the final market (Oct. 17) and be entered to win our grand prize!

2012 Recipes

Collapse all | Expand all

Southern Chicken and Dumpling Soup (October 17th, 2013)

•4 cups homemade or low-sodium chicken broth
•½ cup chopped onion
•1 teaspoon minced garlic
•1 can condensed low-sodium cream of mushroom soup
•2 cups cooked, cubed chicken
•1 10-ounce bag of frozen mixed vegetables (carrots, green beans, peas, and corn), or 3 cups fresh vegetables
•6 sheets of refrigerated egg roll wrappers
•1 tablespoon parsley

Put chicken broth into a large soup pot and add onion and garlic. Cook for about five minutes, then add condensed mushroom soup and chicken. Heat thoroughly and add vegetables.
Slice each egg roll wrapper into three “wide noodles.” Add noodles three at a time to simmering soup. Stir gently so they don’t stick, and continue adding until all are in the pot. Continue
simmering for about two minutes. Ladle into four bowls, garnish with parsley, and serve

Pork Saute with Vegetables (October 10th, 2013)
•1 teaspoon peanut oil
•1 pound boneless pork (about 2 thick-cut chops), cut into 1-inch cubes
•1/4 cup low-sodium soy sauce
•1/4 cup water
•1 tablespoon rice or red wine vinegar
•2 tablespoons sugar
•1 piece fresh ginger (about 1 to 2 inches), peeled and thinly sliced, to make about 1 tablespoon
•3 to 4 cloves garlic, peeled and chopped
•3 cups assorted mushrooms
•2 cups snow peas, ends trimmed
•4 cups angel hair pasta

Heat oil in a deep frying pan, big enough so the pork fits on one layer. Brown pork on one side, then turn to brown other side, about three minutes in all. Sprinkle ginger and garlic over pork. Mix soy sauce, water, vinegar, and sugar and pour over all. Bring to a boil.
Cover and turn heat to low. Cook five minutes and add mushrooms. Cook five minutes more and stir to coat meat and mushrooms with sauce. Layer snow peas on top. Cook two more minutes, or just until snow peas are bright green. Remove from heat and pour over angel hair pasta.
For the pasta, bring water in a large pot to a boil at the same time you’re browning meat. Put pasta in the pot after you add the mushrooms to the frying pan. You should be ready to drain the pasta and serve when you put the snow peas on top of the pork.
Weight Watchers Chili (October 3rd, 2013)

•1/2 pound lean ground turkey
•1 small onion
•1 cup celery, diced
•1 medium bell pepper, diced
•1 medium zucchini, diced
•1 medium yellow squash, diced
•1 15-ounce can black beans, undrained
•2-3 tablespoons Zillion’s Chili Bowl Chili Seasoning mix
•1 12-ounce can low-sodium beef broth

Brown turkey and onion, drain. Add rest of ingredients and cook on
medium heat for 30 to 40 minutes.

Serves ten. Each serving contains about 77 calories, 11 g carbohydrates,
3 g fiber, 6.5 g protein, 1.3 g fat, 0 mg cholesterol, and 321 mg sodium.

Creamy Baked Pumpkin Risotto (September 26th, 2013)

•5 cups low-sodium chicken or vegetable broth
•2 cups arborio rice
•2 cups pumpkin or butternut squash, small dice
•1 1/2 cups canned pumpkin puree (not pumpkin pie filling)
•1/2 medium yellow onion, minced
•1/2 cup finely chopped fresh basil
•1/4 cup finely grated parmesan cheese
•2 tablespoons mascarpone cheese
•2 tablespoons olive oil

Heat oven to 400°F and arrange a rack in the middle. Combine broth, rice, squash, puree, and onion in a 3-quart baking dish, season with salt and freshly ground black pepper, and stir to evenly combine. Cover tightly with aluminum foil and bake, stirring occasionally, until most the water has been absorbed and rice granules are puffed, about 35 to 30 minutes.
Remove from oven, stir in remaining ingredients, season to taste and serve.

Fresh Cranberry Applesauce (September 19th, 2013)

•1 pound apples (3 medium-sized)
•1/2 cup fresh cranberries
•1 tablespoon sugar, or 2 packets artificial sweetener
•1/2 cup water

Peel and core apples. Chop apples and put into a microwave-safe dish with cranberries. Add water. Cover and microwave on high for four minutes. Stir in sugar (or sweetener) and mash with a fork to desired consistency. Serve immediately or refrigerate and serve cold.

Garlic Potatoes with Fresh Herbs (September 12th, 2013)
•1 pound boiling or baking potatoes, with or without skins
•3 large garlic cloves, peeled but left whole
•1 1/2 teaspoons olive oil
•1 teaspoon fresh lemon juice
•1/2 teaspoon white balsamic vinegar (optional)
•1/4 teaspoon chopped fresh rosemary
•1/4 teaspoon chopped fresh oregano
•1/8 teaspoon salt
•1/8 teaspoon pepper (white preferred)

Fill a large saucepan with water. Bring to a boil over high heat. Cut the boiling potatoes in half or the baking potatoes in quarters. Add the potatoes and garlic to the boiling water. Boil for about 30 minutes, or until the potatoes are soft all the way through. Transfer the potatoes to a medium bowl and the garlic to a small plate, reserving the potato water.
Mash the garlic cloves. Add to the potatoes, combining lightly with a potato masher or large fork until coarse-textured. Stir in the remaining ingredients, adding a little hot potato water if needed for the desired consistency. The texture should remain coarse.
Carrot Oatmeal Muffins (September 5th, 2013)
•1 cup quick oats
•2 cups unbleached flour
•2 teaspoons baking powder
•1/4 teaspoon salt
•3/4 cup dark brown sugar
•1 large egg, lightly beaten
•1 cup skim milk
•1/4 cup vegetable oil
•2 carrots, grated
•1 cup raisins
•1/2 cup walnuts, chopped

Line a regular muffin pan with 12 paper liners. Preheat oven to 400 degrees. In a large bowl, combine oats, flour, baking powder, salt, and sugar. In a small bowl, beat egg lightly. Add milk, vegetable oil, and grated carrots.
Stir wet ingredients into large bowl of dry ingredients. Do not over mix. Stir in raisins and walnuts. Divide batter among 12 muffin cups. Bake 20 to 25 minutes, or until tops are golden brown.
Tuna Salad in the Round (August 29th, 2013)

• 1/2 cup roasted peppers (jar
variety is fine, but not in oil)
• 1 6-ounce can white tuna packed
in water, drained and flaked
• 1/2 cup chopped red onion
• 2 plum tomatoes, seeds
   removed, cut in strips
• 1/2 avocado, sliced
• 2 cups spring mix or shredded lettuce
• 1 cup cherry or grape tomatoes
• 1 carrot, peeled into strips
• Optional: small ripe olives,
pepperoncini (Italian peppers), or
artichoke hearts, for garnish

Make a main-meal salad lunch or light dinner for two with a can of tuna and a ring mold, such
as a 4-1/2-inch diameter mini-spring-form pan or an empty can with the top and bottom cut out
(a 28-ounce can is about 4 inches in diameter).

Place the mini-spring-form pan (without the bottom) or other ring mold on a serving plate. Line
with the roasted peppers and spread the tuna over it. The next layer is the chopped onion, then
the tomato strips, pressing down lightly on each layer. Top with the avocado slices. Carefully
remove the mold. Arrange spring mix or other shredded lettuce around the "cake" and decorate
the plate with small tomatoes and carrot strips. Add optional garnishes, if desired.

Chicken Pasta Salad with Creamy Poppy Seed Dressing (August 22nd, 2013)

•6 ounces dried whole-grain penne
•12 ounces cooked skinless chicken breast, cooked without salt, cut into 1/2-inch cubes
•3 ounces spinach, cut into long, thin pieces or torn into bite-size pieces
•1 small red bell pepper, chopped
•1 small red onion, halved and slivered
•1/4 cup sliced almonds, dry-roasted
•1-2 tablespoons fat-free milk (optional)

•1/2 cup fat-free, sugar-free vanilla yogurt
•2 teaspoons cider vinegar
•1 teaspoon grated lemon zest
•1/2 teaspoon poppy seeds
•1/4 teaspoon garlic powder
•1/4 teaspoon salt
•1/4 teaspoon pepper

In a small bowl, whisk together the dressing ingredients. Set aside. Prepare the pasta using the package directions, omitting the salt. Drain in a colander. Rinse with cold water until cool. Drain well. In a large bowl, stir together the chicken, pasta, spinach, bell pepper and onion.
Pour the dressing over the salad, tossing to coat. Sprinkle with the almonds or cover and refrigerate for up to 4 hours, sprinkling with the almonds just before serving. If the salad seems dry after refrigeration, toss with the milk at serving time to add moisture.

Mediterranean Vegetable Strata (August 1st, 2013)
•1 small zucchini
•1 small Vidalia onion
•1 red or green bell pepper
•1/2 cup sliced mushrooms
•1 large whole-wheat roll
•6 large eggs
•1/4 cup reduced-fat sour cream
•4 ounces reduced-fat cream cheese, softened
•4 ounces garlic and herb feta cheese

Preheat oven to 425°F. Lightly oil or spray a cookie pan with olive oil. Slice vegetables and roast for about 20 minutes, turning once. Onions and peppers will take longer than mushrooms, which can be added when you turn the vegetables. While vegetables
are roasting, cut roll into small cubes (less than an inch). Spread cubes evenly over the bottom of a two-quart baking dish. Layer vegetables on top of bread. Spread crumbled feta cheese evenly over vegetables. Beat eggs with sour cream and cream cheese. Pour egg mixture over vegetables. Bake at 350 degrees for 45 minutes. Let sit for 10 minutes before serving.
Farmers' Market Potato Salad (July 25th, 2013)
• 1 cup fresh corn kernels (about 2 ears)
• 2 pounds fingerling potatoes, cut into 1-inch pieces
• 2 1/2 tablespoons olive oil, divided
• 2 tablespoons chopped fresh tarragon
• 2 tablespoons cider vinegar
• 2 tablespoons whole-grain Dijon mustard
• 1/2 teaspoon hot pepper sauce (such as Tabasco)
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 3/4 cup vertically sliced red onion
• 3/4 cup diced zucchini
• 1 cup cherry tomatoes, halved

Preheat oven to 425°. Place corn and potatoes on a jelly-roll pan. Drizzle vegetables with 1 tablespoon oil; toss to coat. Bake for 30 minutes or until potatoes are tender. Place mixture in a large bowl. Combine tarragon and next 5 ingredients (through pepper), stirring with a whisk. Gradually add remaining 1 1/2 tablespoons oil, stirring constantly. Drizzle potato mixture with dressing; toss gently to coat.

Heat a large skillet over medium heat. Coat pan with cooking spray. Add onion and zucchini to pan; cook 4 minutes or until lightly browned, stirring occasionally. Add zucchini mixture and tomatoes to potato mixture; toss gently to combine.

Serves six.
Each serving contains about 198 calories, 32.7 g carbohydrates, 4.5 g protein, 6.6 g fat, 438 mg sodium, and 3.8 g fiber.
Mango Quinoa Salsa (July 18th, 2013)


Mango Salsa
•2 mangos
•1 cucumber
•1 red or orange bell pepper
•1/2 red onion
•5 tablespoons cilantro
•3 tablespoons lime juice
•Dash salt & pepper

•1 cup quinoa
•2 cups low-sodium vegetable or chicken broth

Rinse and dry quinoa in water. Combine quinoa and broth in small pot and bring to boil. Reduce heat and cook for 15 minutes until all liquid has boiled out.
Dice all salsa ingredients and combine in large bowl. Add lime juice, salt and pepper to taste. If desired, combine mango salsa with cooked quinoa or enjoy separately.
Serves Four

Steak Salad with Spicy Ranch Dressing (July 11th, 2013)

•Cooking spray
•1/4 teaspoon salt
•Pepper to taste
•1 1-pound flank steak, all visible fat discarded
•1/4 cup low-fat buttermilk
•1/4 cup salsa (lowest sodium available)
•2 tablespoons light mayonnaise
•2 tablespoons fat-free sour cream
•6 ounces mixed salad greens
•10 ounces frozen whole-kernel corn, thawed
•1 large tomato, chopped
•1/4 cup coarsely chopped fresh cilantro

Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Sprinkle the salt and pepper over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef. Grill the beef for 4 minutes on each side for medium rare. Transfer to a cutting board. Let stand for 15 minutes. Thinly slice the beef across the grain.
In a small bowl, whisk together the buttermilk, salsa, mayonnaise and sour cream. Set aside.
Arrange the salad greens on plates. Top with the corn, tomato and beef. Drizzle about 3 tablespoons of dressing over each salad. Garnish with the cilantro.
Serves Four

Greek Vegetable Sandwich (July 4th, 2013)

•1 tablespoon olive oil
•1 eggplant (about a pound)
•2 small zucchini
•2 medium red potatoes
•1 large, sweet onion (Vidalia, Spanish, or red)
•1 red or yellow bell pepper
•4 plum tomatoes
•4 tablespoons feta cheese (about 4 ounces)
•Fresh oregano to taste
•4 thick slices of a dense, crusty bread


Preheat oven to 450 degrees. Wash and cut eggplant, zucchini, potatoes, and onion into 1/2-inch-thick rounds. Slice pepper into 1/2-inch strips. Halve the tomatoes. Lightly brush olive oil on cookie sheet and arrange vegetables in one layer. Sprinkle oregano on vegetables. Bake 10 minutes. Turn vegetables and bake 10 minutes more. Potatoes and pepper slices may need more time. Let cool slightly for easier handling.
Create four open-faced sandwiches by layering vegetables with a little feta cheese. Return to warm oven to melt cheese and toast bread, about five minutes.

Serves Four

Mediterranean Diced Salad (June 27th, 2013)

• 1 19-ounce can chickpeas (also called garbanzo beans)
• 1 red pepper
• 1 cucumber
• 2 stalks celery
• 1 cup halved grape tomatoes
• Juice of 1 large lemon (about 1/4 cup)
• 1 tablespoon white vinegar
• 2 tablespoons olive oil
• 1/2 cup chopped fresh parsley


Drain and rinse chickpeas and put in a large mixing bowl. Core
red pepper and dice into half-inch squares. Add to bowl. Peel
and chop cucumber; slice celery lengthwise and chop. Add to
bowl. Add halved grape tomatoes.

In a measuring cup or small bowl, whisk lemon juice, vinegar and olive oil. Pour
over salad ingredients. Toss well to coat all ingredients. Add parsley and mix
again. Refrigerate until ready to serve. Season to taste.
Serves six

Each serving contains about 142 calories, 4 g protein, 6 g fat, 0 mg
cholesterol, 18 g carbohydrates, 5 g fiber, and 208 mg sodium.

Summer Vegetable Curry (June 20th, 2013)


  • 1 small eggplant (about 3/4 pound)
  • 1 small zucchini
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 onion, chopped (about 1/2 cup)
  • 1 piece fresh ginger, about 1 inch, grated
  • 1 tablespoon curry powder
  • 1/4 pound small fresh mushrooms
  • 1 cup diced tomatoes (peeled and seeded)
  • 1 15-ounce can no-salt-added chickpeas (also called garbanzo beans)
  • 1 14-ounce can light coconut milk
  • 1 cup fresh cilantro, chopped, for garnish


Wash and trim eggplant. Do not peel. Quarter and remove seeds. Cut into 1-inch cubes. Eggplant should yield about 3 cups. Wash and trim zucchini. Cut into 1-inch cubes. You should have about 1 cup. Heat olive oil in a large pot. Add garlic, onion and eggplant.

Saute until eggplant begins to soften, about five minutes. Add zucchini, ginger, curry powder, mushrooms, and diced tomato. Cook for two minutes. Add chickpeas and coconut milk. Cook on medium heat until all ingredients are heated through. Serve with hot rice and garnish with fresh chopped cilantro.

Serves four

April Fool (June 13th, 2013)


  • 1 cup strawberries
  • ¼ cup granulated sugar substitute
  • 2 tsp. fresh lemon juice
  • 3/4 cup fresh or frozen raspberries
  • 1 cup heavy cream, whipped
  • Whole berries for garnish


Put strawberries in a small saucepan. Add 1-1/2 tablespoons of granulated sugar substitute and 1½ teaspoons of lemon juice. Cook on high just until the mixture starts to boil. Turn heat to medium and stir frequently, mashing berries with a spatula, to keep from burning or sticking to the bottom of the pan. After about 15 minutes, most of the liquid should be cooked off. When you reach your desired consistency, let it cool and pour into a container to refrigerate.

For raspberry sauce, combine raspberries, 1-1/2 tablespoons of sugar substitute and ½ teaspoon of lemon juice to a boil. Let thicken and cool slightly. Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce. Discard seeds.

For each fool: Put 2 tablespoons of cooked strawberries at the bottom of a cocktail glass. Whip the cream with the remaining sweetener. Put 2 tablespoons of whipped cream in each glass. Add 1 tablespoon of the seedless raspberry sauce. Top with more whipped cream. Garnish with whole berries.

Makes four servings

Mandarin Stir-Fry Beef (June 6th, 2013)


  • 8 oz. beef top sirloin or top round steak, cut into bite sized strips
  • juice from 1 to 2 tangerines (1/4 cup)
  • 2 tbsp. Hoisin or oyster sauce
  • 1 tbsp. light soy sauce
  • 2 cloves garlic, minced
  • 1/2 cup low sodium chicken or beef broth
  • 1 1/2 cup broccoli florets
  • 1/3 cup sliced green onion
  • 4 cups sliced Chinese or Napa cabbage
  • 1 can (8 oz.) sliced water chestnuts, drained
  • 1 tangerine, peeled, segmented
  • Hot cooked rice


Remove any excess fat from steak strips; place in a shallow nonmeatal dish. In small bowl, stir together tangerine juice, Hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat. Cover and chill 30 minutes to several hours. Drain meat, reserving marinade.

In a wok or large skillet over high heat, place 3 tablespoons of broth. Stir-fry broccoli three minutes. Remove from wok. Add more broth if needed, stir-fry onion and cabbage for two minutes. Remove from wok. Add more broth if needed, stir-fry water chestnuts and tangerine for one minute.

Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat until meat is cooked. Serve with hot rice.

Serves four.

Tortilla Pizzas (May 30th, 2013)


-12 small corn or flour tortillas

-Vegetable oil

-1 16-oz. can refried beans

-1/4 cup chopped onion

-2-oz. canned green chili peppers (optional)

-6 tbsp. red taco sauce

-3 cups chopped vegetables, such as broccoli, mushrooms, spinach, bell peppers

-1/2 cup shredded part skim mozzarella cheese


Brush one side of each of the two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza. Brush the outside of the tortillas with a small amount of vegetable oil. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.

Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.

Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, then top with 1/2 cup chopped vegetables, 1 teaspoon of diced chili peppers if desired, and 1 tablespoon of shredded cheese for each pizza. Return to frying pan and heat until cheese melts. Serve immediatley.

Makes 6 servings.

Tortilla Pizzas (May 28th, 2013)


  • 12 small corn or flour tortillas
  • vegetable oil
  • 1 16-oz. can refried beans
  • 1/4 cup chopped onion
  • 2 oz. canned green chili peppers, diced (optional)
  • 6tbsp. red taco sauce
  • 3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
  • 1/2 cup shredded part-skim mozzarella cheese


Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza. Brush the outside of the tortillas with a small amount of vegetable oil. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.

Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.

Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, the top with 1/2 cup chopped vegetables, 1 teaspoon of diced chili peppers if desired, and 1 tablespoon of shredded cheese for each pizza. Return to frying pan and heat until cheese melts. Serve immediately.

Makes six servings

Confetti Wraps (May 23rd, 2013)


-1 ounce ham (about 2 or 3 slices)

-1 ounce turkey (about 2 or 3 slices)

-1 ounce Swiss cheese (about 2 slices)

-1 hard-cooked egg, chopped

-4 leaves of romaine lettuce, finely shredded

-1/4 cup fresh yellow bell pepper, finely chopped

-1/4 cup red onion, finely chopped

-1/4 cup cucumber, peeled, seeded, and finely chopped

-1 tomato, seeds removed, chopped

-1 small carrot, grated

-2 tablespoons reduced-calorie Thousand Island dressing

-2 large colorful sun-dried tomato wraps


Tightly roll ham slices and cut into thin strips. Do the same with the turkey and Swiss cheese. Toss with vegetables that have been chopped and shredded. You mix should look like confetti and be almost moist enough to enjoy without dressing. Pack it to go in a plastic bowl. Take tortilla wraps and dressing on the side. Assemble when you're ready to eat. Put a tablespoon of dressing on a large tortilla wrap and mound "confetti" on top. Roll and enjoy.

Serves 2

Brussels Sprouts with Mushroom Sauce (May 16th, 2013)

1 pound Brussels sprouts or broccoli, cabbage, kale, collards, or turnips

1 cup chicken broth, low sodium

2 tsp. lemon juice

2 tsp. spicy brown mustard

1 tsp. dried thyme

1 cup sliced mushrooms

Directions: Trip Brussels sprouts and cut in half.  Steam until tender--about six to 10 minutes, or microwave on high for three to four minutes.  Bring the broth to a boil in a nonstick pot.  Mix in the lemon juice, mustard, and thyme.  Add the mushrooms.  Boil until the broth is reduced by half, about five to eight minutes.  Add the Brussels sprouts.  Toss well to coat with the sauce.

Serves four.  Each serving contains 70 calories, 1 g fat, 0 mg cholesterol, 10 g carbohydrates, 85 mg sodium, 4 g dietary fiber, and 4 g protein.

Broccoli and Walnut Salad (May 9th, 2013)

3 cups roughly chopped broccoli florets

1 cup raisins

1/2 medium head cauliflower, roughly chopped

3/4 cup chopped onions

1/4 cup olive oil

1 small red bell pepper, seeded and thinly sliced

1/2 cup chopped walnuts

1/4 cup red wine vinegar

6 to 12 large lettuce leaves

2 beefsteak tomatoes cut into wedges

Directions: In a large mixing bowl, combine the broccoli, cauliflower, raisins, onions, bell pepper, and walnuts.  In a separate bowl, whisk together the vinegar and olive oil.  Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges on individual salad plates.

Serves six.  Each serving contains 271 calories, 16 g fat, 0 mg cholesterol, 37 mg sodium, 32 g carbohydrates.