Protein Recipes

Southwestern White Chili (from Everyday Food Storage)
1 C. Chopped Onion (1/4 C. dehydrated onions)
4 cloves garlic, minced
2 t. ground cumin
1 t. dried oregano, crushed
1/4 t. ground red pepper
3 15 1/2-ounce cans great northern (white) beans, drained and rinsed (1 lb. (2-1/2 C.) dried white beans, cooked and rinsed)
2 4-ounce cans diced green chile peppers
4 C. chicken broth
3 C. chopped cooked chicken (3 10 oz. cans of chicken-you can also use the water from the can as part of your chicken broth)
2 C. shredded Monterey Jack cheese (8ounces)
Sour Cream
1. In a 3 1/2 to 6-quart slow cooker place the onion, garlic, cumin, oregano, red pepper, beans 2 cns chile peppers, broth and cooked chicken. Stire to combine.
2. Cover and cook on low heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Sitr in the cheese until melted.
3. Ladle the chili into 8 bowls. If desired, top with sour cream and sprinkle with additional chile peppers or chives.
Anell’s Famous Corn Bread (from Everyday Food Storage)
½ c. butter/margarine1 c. buttermilk (3 T. dry powdered milk + 1 C. Water and 1 T. lemon juice or vinegar, let sit for 5-10 minutes before adding to the recipe)1 c. yellow cornmeal1 c. flour (half and half or all-purpose)2/3 c. sugar2 eggs (2 T. Dehydrated egg powder + 1/4 C. Water)½ tsp. soda½ tsp. salt
Melt butter; add to the sugar and stir well. Add eggs and beat until well blended. Combine buttermilk and soda and stir into sugar-egg-butter mixture. Add cornmeal, flour, and salt and stir until just blended. Pour into greased 8-inch square pan. Bake at 375 degrees about 30 minutes or until it begins to pull away from sides of pan. Serve piping hot with butter and honey.
Note: For glass pan, reduce heat to 350 degrees.
Easy Chicken Enchiladas
1 1/2 Cup Water
3/4 Cup Chicken TVP*
1 1/2 Cup Shredded Cheddar Cheese
1/3 Cup Dehydrated Chopped Onions*
1 (10 Oz.) Can Enchilada Sauce
6-8 (9”) Flour Tortillas
*Reconstitute before using
1. In a small sauce pan, add water and chicken TVP; Boil then simmer for 3-5 minutes. Drain excess water.2. Pour half can of enchilada sauce in a 9"x 13" baking dish.3. In separate bowl, Combine chicken TVP, onion, and 1 cup cheese.4. Put 1/3 cup mixture on a tortilla shell, roll, and sprinkle with remaining cheese.5. Repeat for all tortilla shells until pan is full.6. Pour remaining enchilada sauce over the top and sprinkle with remaining cheese.7. Bake at 350°F for 15-20 minutes.8. Serve topped with shredded lettuce, diced tomatoes, or sour cream.
Chicken Dumpling Casserole
1 Can Cream-Style Corn
1 Cup Freeze Dried Peas* or Dehydrated Carrot* or a Combination
1 Tablespoon Worcestershire Sauce
1 1/2 Cup Chicken TVP*
3/4 Cup Shredded Cheddar Cheese
1/2 Teaspoon Pepper
1/2 Cup Dehydrated Fat-Free Milk**Reconstitute before using.Follow directions on #10 can to reconstitute.
1. Place chicken in 2 cups warm water and let set for 10 minutes then drain.
2. In large mixing bowl, combine all other ingredients and stir until well-mixed.
3. Add drained chicken and mix in well.
4. Spread into a 9"x 13" baking dish and bake covered at 400°F for 25-20 minutes or until bubbling.
5. While casserole is cooking make dumplings to drop on top.

How Much Protein Should My Family Be Eating?

In the Word of Wisdom, the Lord revealed that the following substances are harmful:
Alcoholic drinks (see D&C 89:5–7).
Tobacco (see D&C 89:8).
Tea and coffee (see D&C 89:9; latter-day prophets have taught that the term "hot drinks," as written in this verse, refers to tea and coffee).
When people purposefully take anything harmful into their bodies, they are not living in harmony with the Word of Wisdom. Illegal drugs can especially destroy those who use them. The abuse of prescription drugs is also destructive spiritually and physically.
The Lord also declared in the Word of Wisdom that the following foods are good:
Vegetables and fruits, which should be used "with prudence and thanksgiving" (see D&C 89:10–11).
The flesh "of beasts and of the fowls of the air," which is "to be used sparingly" (see D&C 89:12–13).
Grains such as wheat, rice, and oats, which are "the staff of life" (see D&C 89:14–17).
To those who keep the Word of Wisdom, the Lord promised:
"All saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones; And shall find wisdom and great treasures of knowledge, even hidden treasures; And shall run and not be weary, and shall walk and not faint. And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them" (D&C 89:18–21).
—See True to the Faith (2004), 186–88

Last meeting everyone was challenged to try a homemade mix, to save time and money! It is also healthy to know what goes into your food. If you can make your own mix without preservatives and extra colors and flavor “enhancers” like MSG and High Fructose Corn Syrup it might also be healthy for you. This month the challenge was to try a alternative for meat. We are trying both substituting beans for meat and also TVP-texturized vegetable protein. The challenge was not to make everyone a vegetarian but to offer alternative to meat and to add nutrition and variety to our home and food storage.