Missouri State Fair recipes

Tracy Minnis and Larry Roberts doing live cooking demonstration at State Fair

MU Extension cooking demonstrations at the Missouri State Fair will showcase simple recipes featuring a different fruit or vegetable each day, using fresh Missouri-grown produce. The 4 p.m. demonstrations will feature the Missouri Mix.

Go to the Missouri Ag Theatre to see:

  • Live cooking demos daily at 10 a.m., 12 p.m. and 4 p.m.
  • Cooking competitions with guest chefs daily at 2 p.m.

2023 Recipes

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    Baked Meatballs

    Ingredients:

    • 1 pound ground beef, 90% lean (or ground turkey)
    • 1 egg
    • 1/2 teaspoon dried parsley
    • 1/2 cup bread crumbs
    • 1/2 cup milk, 1% (or non-fat)
    • 1/4 teaspoon ground black pepper
    • 1 teaspoon onion powder

    Instructions:

    • Preheat oven to 425°F. Lightly grease a baking sheet.
    • In a large bowl, stir together all ingredients except ground meat.
    • Add the ground meat and mix in evenly.
    • Using your hands, shape mixture into 24 meatballs. Arrange the meatballs on the baking sheet with space between each one. Bake in 2 batches or on 2 baking sheets if needed.
    • Bake for 12-15 minutes.
    • If meatballs are being saved for future use, chill rapidly; package in amounts needed per meal and freeze immediately.
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    Sauteed Cabbage

    Ingredients:

    • 1 head of cabbage, cored and shredded
    • 1 tablespoon olive oil
    • 1 teaspoon curry powder or tarragon seasoning

    Instructions:

    • In a skillet, heat olive oil over medium-high heat.
    • Add shredded cabbage and pan fry only until wilted, about 10 minutes. Stir often.
    • Season with curry or tarragon to taste.
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    Mango Corn Salsa

    Ingredients:

    • 1 tablespoon lime juice
    • 2 tablespoons chopped fresh cilantro
    • 1/2 tablespoon olive oil
    • 1/2 tablespoon chopped jalapeno
    • 1 cup diced mango
    • 1 cup no-salt-added canned corn, drained
    • 1/2 cup diced red bell pepper
    • 2 tablespoons chopped green onion

    Instructions:

    • Combine lime juice, cilantro, olive oil and jalapeno in a small bowl and stir to mix.
    • Add mango, corn, bell pepper and green onion and stir gently.
    • Cover and chill.
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    Cheese and Corn Chowder

    Ingredients:

    • 2 cups potatoes, diced
    • 1 cup sliced carrots
    • 1 cup chopped celery
    • 1/2 cup chopped onion
    • 1/4 teaspoon ground black pepper
    • 1 can (15 ounces) cream-style corn
    • 1½ cup non-fat milk
    • 1/2 cup shredded cheddar or American cheese
    • 1 cup water

    Instructions:

    • Combine potatoes, carrots, celery and onion in pan. Add 1 cup water. Cover and simmer 10 minutes.
    • Add corn and ground black pepper. Cook 5 more minutes or until vegetables are cooked.
    • Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil. Serve hot.
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    Scrambled Egg Muffins

    Ingredients:

    • 2 cups diced vegetables (broccoli, bell peppers, onion)
    • 6 eggs
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1/4 teaspoon garlic powder
    • 1/2 cup shredded low-fat cheddar cheese
    • non-stick cooking spray

    Instructions:

    • Preheat oven to 350°F. Spray muffin tin with non-stick spray.
    • Add chopped vegetables to the muffin tin.
    • Beat eggs in a bowl. Stir in salt, ground black pepper and garlic powder.
    • Pour eggs into the muffin tin and bake 20-25 minutes. Remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
    • Bake until the temperature reaches 160°F or a knife inserted near the center comes out clean.
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    Broccoli Frittata

    Ingredients:

    • 2 cups chopped broccoli florets
    • 1/2 cup cooked and chopped chicken
    • 1/2 cup chopped tomatoes
    • 1/4 cup chopped onions
    • 1/4 teaspoon dried tarragon
    • 1 tablespoon margarine or butter spray
    • 8 egg whites

    Instructions:

    • Sauté broccoli, chicken, tomato, onion and tarragon in margarine in a medium saucepan until broccoli is tender-crisp.
    • In a small bowl, lightly beat egg whites with a fork. Pour evenly over all ingredients.
    • Cover and cook for 6 to 8 minutes until firm on bottom and almost set on top.
    • Cut into wedges to serve.
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    Ravioli with Zucchini

    Ingredients:

    • 1 pound cheese ravioli (fresh or frozen)
    • 2 tablespoons olive oil
    • 3 small zucchini, diced
    • 2 cloves garlic, sliced thin
    • 1/2 cup grated Parmesan cheese

    Instructions:

    • Cook the ravioli according to the package directions. Drain and return to the pot.
    • In a large skillet over medium heat, heat the oil. Add the zucchini and cook until just tender, 4 to 5 minutes. Add the garlic and cook for 2 minutes.
    • Add the zucchini mixture and 1/4 cup of cheese to the ravioli and toss gently to combine. Serve with the remaining cheese.
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    Cheesy Broccoli Soup

    Ingredients:

    • 1/4 cup water
    • 2½ cups frozen chopped broccoli
    • 3 tablespoons flour
    • 1/4 teaspoon onion or garlic powder
    • 1/8 teaspoon ground black pepper
    • 3 tablespoons margarine
    • 2 cups non-fat milk
    • 1/3 cup shredded cheddar cheese
    • 6 to 8 drops pepper sauce (optional)

    Instructions:

    • Heat water to boiling in a large saucepan. Add broccoli. Cover and cook 1-2 minutes. Drain if needed.
    • Pour broccoli onto a dinner plate or cutting board. Set aside to slightly cool then chop in small pieces.
    • Combine flour, onion or garlic powder and ground black pepper in a small bowl.
    • Add margarine to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well mixed.
    • Gradually stir in milk. Stir constantly with whisk to keep sauce smooth. Cook over medium heat (stirring or whisking a few times) until thick and bubbly (about 4 to 5 minutes).
    • Add broccoli to sauce and turn heat to low. Add cheese. Cook and stir about 2 minutes or until cheese melts. Serve immediately. Add pepper sauce to taste, if desired.
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    Strawberry and Spinach Salad with Poppy Seed Dressing

    Ingredients:

    • 2 cups sliced strawberries
    • 1 pound spinach leaves
    • 1/2 cup sugar
    • 1/4 teaspoon Worcestershire sauce
    • 1/4 cup cider vinegar
    • 1/2 cup olive oil
    • 1 tablespoon poppy seeds

    Instructions:

    • Heat the ingredients for the dressing (sugar, Worcestershire sauce, cider vinegar and olive oil) until the sugar dissolves. Add the poppy seeds and cool.
    • Toss dressing over strawberries and spinach.
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    Potato Spinach Casserole

    Ingredients:

    • 12 ounces frozen hash browns, country style, thawed
    • 1/2 cup finely chopped green pepper
    • 1/2 cup finely chopped onion
    • 1/2 teaspoon salt
    • 1/2 teaspoon ground black pepper
    • 1 can (12 ounces) non-fat evaporated milk
    • 3/4 cup egg whites
    • 1/2 cup shredded sharp cheddar cheese
    • 1/2 cup shredded Monterey Jack cheese
    • 1 cup chopped fresh spinach
    • 1/2 cup chopped tomatoes
    • non-stick cooking spray

    Instructions:

    • Preheat oven to 425°F.
    • Wash your hands and work area.
    • In large bowl, combine hash browns, green pepper, 1/4 cup onion, salt, and 1/4 teaspoon pepper.
    • Spray an 8x8-inch baking dish with non-stick cooking spray. Press potato mixture into bottom.
    • Bake until lightly browned around edges, 20 to 25 minutes.
    • In large bowl, stir together evaporated milk, egg whites, 1/4 teaspoon pepper, cheeses, spinach, remaining 1/4 cup onion, and tomatoes.
    • Reduce oven temperature to 350°F.
    • Pour mixture over potato crust. Bake uncovered until center is set, 40 to 45 minutes.
    • Cover and let stand for 10 minutes. Cut into 6 pieces. Serve hot.
    • Cover and refrigerate leftovers within 2 hours.
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    Roasted Corn Salsa

    Ingredients:

    • 4 large ears yellow sweet corn to yield 2½ cups cut corn
    • 1/2 cup finely chopped red onion
    • 1½ cups finely chopped tomatoes
    • 1½ jalapeno peppers, seeds removed and finely chopped
    • 1/4 cup finely chopped fresh cilantro
    • 1 tablespoon olive oil
    • 1 tablespoon lime juice
    • 1/2 to 1 teaspoon ground cumin
    • 1/8 teaspoon salt
    • 1/8 teaspoon ground black pepper

    Instructions:

    • Inspect corn on the cob and remove a few outer leaves and as much silk as possible without completely removing husk.
    • Wash and place on baking sheet, partially covered with aluminum foil, and bake on the middle rack in a preheated 375°F oven for 45 to 55 minutes.
    • Once corn is roasted, remove baking sheet and allow corn to cool.
    • Peel ears, removing all silk. If desired, place ears over an open flame (grill or gas stove), turn often, until somewhat colored.
    • Cool completely and cut kernels from ear. Corn should measure at least 2½ cups.
    • Combine corn with chopped onion, tomato, jalapeno pepper and cilantro.
    • Add olive oil and mix well. Add lime juice and cumin to taste; then stir in salt and ground black pepper.
    • Cover and chill, allowing flavor to blend for about 15 minutes or more.
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    Vegetable Soup with Kale

    Ingredients:

    • 2 tablespoons oil
    • 1 medium onion, chopped (about 1 cup)
    • 1 medium carrot, sliced 1/8 inch thick
    • 2 teaspoons garlic, or 1/2 teaspoon garlic powder
    • 4 cups water
    • 1 cup dry yellow or brown lentils
    • 1 can (14.5 ounces) low-sodium chicken broth
    • 1 tablespoon dried basil or Italian seasoning
    • 1 can (14.5 ounces) no-sodium-added diced tomatoes or 2 chopped tomatoes
    • 1 bunch kale (about 7 ounces)
    • 1/4 teaspoon salt
    • 1/8 teaspoon ground black pepper

    Instructions:

    • Heat oil in a large pot over medium heat.
    • Add onions, carrots and garlic. Cook 5 minutes.
    • Add water to veggies in pot. Heat to boiling.
    • Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
    • Add chicken broth, dried basil or Italian seasoning and tomatoes. Cover and cook for 5-10 minutes.
    • Rinse kale leaves, cut out the main stems and discard. Cut leaves into 1 inch pieces.
    • Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover and simmer for 3 minutes.
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    Warm Brussels Sprouts Salad

    Ingredients:

    • 1 pound fresh or 1 package (10 ounces) frozen Brussels sprouts
    • 1 teaspoon olive oil
    • 1/2 teaspoon dried thyme
    • 1/4 teaspoon caraway seed (optional)
    • 2 tablespoons balsamic vinegar
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground black pepper

    Instructions:

    • Cut the Brussels sprouts in half and steam until tender, about 5 minutes.
    • Warm the oil in a skillet over medium heat. Add the thyme, caraway seed and vinegar. Drop in the cooked Brussels sprouts, season with salt and pepper and toss.
    • Serve immediately while they are bright green.
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    Brussels Sprouts with Mushroom Sauce

    Ingredients:

    • 1/2 pound Brussels sprouts
    • 1/2 cup low sodium chicken broth
    • 1 teaspoon lemon juice
    • 1 teaspoon spicy brown mustard
    • 1/2 teaspoon dried thyme
    • 1/2 cup sliced mushrooms

    Instructions:

    • Trim Brussels sprouts and cut in half. Steam until tender, about 6 to 10 minutes.
    • In a non-stick pot, bring the broth to a boil.
    • Mix in the lemon juice, mustard, mushrooms and thyme.
    • Boil until the broth is reduced by half, about 5 to 8 minutes.
    • Add the Brussels sprouts and toss well to coat with sauce.
    • Serve with hot rice or noodles.
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    Yellow Summer Squash and Corn

    Ingredients:

    • 1½ tablespoons light olive oil
    • 1 large red bell pepper, diced
    • 2 medium yellow summer squash, halved lengthwise and sliced 1/4-inch thick
    • 1 cup fresh or frozen corn kernels
    • 2 medium tomatoes, diced

    Instructions:

    • In large skillet, heat olive oil. Sauté bell peppers over medium heat for 2 minutes.
    • Add the squash and corn. Sauté until all vegetables are tender and crisp.
    • Add tomatoes and sauté for 1 minute.
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    Slow Cooker Mexican Chicken Soup

    Ingredients:

    • 2 cans (14.5 ounces) diced tomatoes
    • 3/4 cup dried black beans, rinsed
    • 1 bag (16 ounces) frozen corn, thawed
    • 3 cups water
    • 1 teaspoon chili powder
    • 1/4 teaspoon ground black pepper
    • 1 pound skinless and boneless chicken breast, thawed
    • Optional baked tortilla chips, chili flakes, chopped cilantro, jalapenos, lime, sliced or chopped avocado, salsa, light sour cream or shredded cheese

    Instructions:

    • Add all ingredients to the slow cooker. Cook for 4 to 6 hours on high. Or cook for 8 to 10 hours on low.
    • Remove chicken right before serving. Shred using two forks. Stir shredded chicken into soup.
    • Serve with choice of optional ingredients.
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    Roasted Tomato and Spinach Pasta

    Ingredients:

    • 2 cups cherry tomatoes (about 10 ounces)
    • 4 tablespoons oil
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1/2 teaspoon garlic powder
    • 3 cups fresh spinach or 1 package (10 ounces) frozen chopped spinach, thawed
    • 8 ounces uncooked whole wheat spaghetti
    • 1 teaspoon Italian seasoning
    • 5 tablespoons Parmesan cheese
    • non-stick cooking spray

    Instructions:

    • Heat oven to 400°F. Lightly grease a baking pan.
    • Rinse the tomatoes under running water. Cut in half. Spread on prepared baking pan.
    • Sprinkle oil (2 tablespoons), salt, ground black pepper, and garlic powder on tomatoes. Stir to coat. Bake for 15-20 minutes.
    • Prepare spinach and spaghetti as tomatoes bake.
    • Slice fresh spinach in strips. If using frozen spinach, drain and pat dry. Set aside.
    • Follow package directions to cook spaghetti. Drain.
    • Add remaining 2 tablespoons oil, Italian seasoning, spinach, and baked tomatoes to the spaghetti. Stir until heated through. Serve with Parmesan cheese.
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    Cheesy Chicken Enchilada Bake

    Ingredients:

    • 1 pound boneless, skinless chicken breast (about 2 cups)
    • 1/2 cup water
    • 1 tablespoon chili powder
    • 1 can (15 ounces) low-sodium black beans, drained and rinsed
    • 1 cup frozen corn
    • 1 cup salsa
    • 8 whole wheat tortillas
    • 1/2 cup shredded cheddar cheese
    • non-stick cooking spray

    Instructions:

    • Preheat oven to 375°F. Spray a 9x13 baking pan with non-stick spray.
    • Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165°F (about 10 minutes).
    • Remove chicken from pan. Shred or cut into small chunks and return to pan. Add beans, corn and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
    • Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam side down in your prepared baking pan.
    • Spread any leftover chicken mixture over the top of the enchiladas.
    • Bake at 375°F for 12-15 minutes.
    • Sprinkle cheese on top of the enchiladas during the last 5 minutes of cooking. Serve immediately.
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    Tzatziki and Pita Chips

    Ingredients:

    • 1 cucumber, cut in half lengthwise
    • 1 teaspoon peeled and minced garlic (about 1-2 cloves)
    • 2 containers (6 ounces each) plain Greek yogurt
    • 1 teaspoon dried dill or chopped fresh mint
    • 1/4 teaspoon salt
    • 1 tablespoon olive oil
    • 6 whole wheat pita bread pockets
    • Olive oil or non-stick cooking spray
    • Dried basil, parsley, garlic powder (optional)

    Instructions:

    • Use a spoon to scrape out seeds from cucumber. Dice the cucumber into small pieces or shred using a grater.
    • Spread cucumber on paper towels on top of a clean kitchen towel. Roll up the towels and squeeze to remove excess liquid. Transfer dry cucumber to a large bowl.
    • Add the garlic, yogurt, dried dill or fresh mint, salt and olive oil. Mix together. Cover and refrigerate until served.
    • Preheat oven to 350°F.
    • Split pitas in half. Separate pocket halves into those that are thicker and those that are thinner.
    • Brush halves with olive oil or spray with cooking spray.
    • Sprinkle with basil, parsley and garlic powder, if desired. Brush or spray again to help the spices stick.
    • Cut each half into 4 pieces. Bake thin halves as one batch and thick halves as another batch.
    • Bake 10-16 minutes. Watch closely so they do not burn.
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    Yellow Summer Squash with Basil Couscous

    Ingredients:

    • 2 cups chicken broth
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1 cup couscous
    • 1 cup diced zucchini
    • 1 cup diced yellow summer squash
    • 1 cup slivered basil
    • 1/4 cup sliced almonds, toasted

    Instructions:

    • In a medium saucepan, bring the chicken broth and 1 tablespoon of olive oil to a boil. Stir in salt and couscous and remove from heat. Let stand covered for 5 minutes.
    • Sauté the zucchini and yellow summer squash in the remaining oil.
    • Add vegetables, almonds, and basil to couscous, mix well.
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    Skillet Zucchini Creole

    Ingredients:

    • 1 tablespoon water
    • 4 cups sliced zucchini
    • 1 cup sliced onion
    • 2 tomatoes, sliced
    • 1 green pepper, sliced
    • 1/8 teaspoon ground black pepper

    Instructions:

    • Heat water in skillet over medium heat. Add zucchini, onion, tomatoes, green pepper and ground black pepper. Stir.
    • Cook covered for about 10 minutes until tender. Serve.
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    Summer Squash Medley

    Ingredients:

    • 1 tablespoon olive oil
    • 1½ yellow summer squash, sliced
    • 1½ zucchini, sliced
    • 1/4 teaspoon garlic powder
    • Salt and pepper, to taste (optional)
    • 1 can (14.5 ounces) diced Italian tomatoes
    • 2 tablespoons grated Parmesan cheese

    Instructions:

    • In large skillet, heat oil. Add squash and onion. Cook on medium heat until tender, about 10 minutes, stirring often.
    • Add tomatoes and simmer 5 minutes.
    • Season with garlic powder to taste. Add salt and pepper, if desired. Serve warm, topped with Parmesan cheese.