Missouri State Fair recipes

Ingredients:

• 2 cups cooked white or jasmine rice
• 3 cups whole milk
• 1/3 cup granulated sugar
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 tablespoons butter
• Fresh berries, raisins, or sliced almonds for topping

Directions:

1. In a medium saucepan, combine the cooked rice, milk, sugar, cinnamon, and salt over medium heat.
2. Bring the mixture to a gentle simmer, stirring frequently to prevent sticking. Reduce heat to low.
3. Cook for 20-25 minutes, stirring occasionally, until the mixture thickens and becomes creamy. The rice should be soft and the pudding should coat the back of a spoon.
4. Remove from heat and stir in the butter and vanilla extract until the butter is completely melted.
5. Let the pudding rest for 5 minutes to thicken slightly. It will continue to thicken as it cools.
6. Serve warm in bowls, topped with fresh berries, raisins, a drizzle of honey, or sliced almonds. Add an extra sprinkle of cinnamon if desired.

Yield: 5 Servings

Ingredients

• Two 15-ounce cans pears, drained and diced
• 1/4 cup chopped celery
• 1/2 cup chopped onion
• 1/4 cup raisins
• One 12.5-ounce can chunk chicken, drained and chopped
• 1/4 cup low-fat plain yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste

Directions:

1. Wash hands and surfaces.
2. In a large bowl, combine all ingredients. Mix well.
3. Serve now or chill until served.
4. Refrigerate leftovers immediately.

This recipe can be found in MU Extension publication Can-Do Pears.

Yield: 4 Servings

Ingredients:

• 1 tablespoon vegetable oil, divided
• 2 eggs, beaten
• 3½ cups rice, cooked
• One 10-ounce can chunk chicken, drained
• One 8.5-ounce can peas and carrots, drained
• Soy sauce or hot sauce to taste (optional)

Directions:

1. Wash hands and surfaces.
2. Heat pan. Add 1 teaspoon of oil. Add eggs and scramble.
3. Remove cooked eggs and set aside.
4. Add the rest of oil (2 teaspoons) to pan. Stir-fry rice, breaking up lumps by pressing rice against pan for a couple of minutes.
5. Add chicken and vegetables. Stir-fry until heated.
6. Add reserved eggs and sauce to taste. Serve hot.
7. Cover and refrigerate leftovers immediately.

This recipe can be found in MU Extension publication Can-Do Rice.

Yield: 3 Servings

Ingredients:

• 3 large, firm tomatoes
• 8 ounces low-fat cottage cheese
• 1/2 teaspoon dried basil
• 1/8 teaspoon black pepper
• 3 tablespoons breadcrumbs
• 2 sprays of cooking spray (or vegetable oil)

Directions:

1. Wash hands with soap and water.
2. Wash tomatoes and cut in half.
3. Mix cottage cheese, basil, and pepper.
4. Spread cheese on tomato halves.
5. Sprinkle with breadcrumbs and spray with cooking spray.
6. Spray broiler pan with cooking spray. Place prepared tomatoes on a pan and broil about 10 minutes.

This recipe can be found in the MU Extension website/app Seasonal and Simple.

Yield: 1 Serving

Ingredients:

• 1 frozen ripe banana (broken into chunks)
• 1 cup light soy milk
• 1 teaspoon honey
• 1/4 teaspoon vanilla extract

Directions:

1. Put all ingredients into a blender and blend until smooth.
2. Optional: Experiment with other ingredients such as cocoa powder, cinnamon, nutmeg, or peanut butter in addition to other fruits.

This recipe can be found in MU Extension publication The Soy of Cooking.

Yield: 4 Servings

Ingredients:

• 4 pork chops
• Salt and pepper
• 1 tablespoon vegetable oil
• Two 15-ounce cans peach slices in light syrup, drained (save syrup)
• 2 tablespoons brown sugar
• 1 teaspoon ground ginger (optional)

Directions:

1. Wash hands and surfaces.
2. Trim all visible fat from pork chops and season with salt and pepper to taste. Heat oil in skillet over medium heat. Brown chops in hot oil.
3. In a bowl, combine peach syrup, brown sugar and ginger. Pour over the browned pork chops and bring to a boil.
4. Add peaches to skillet and cook uncovered for 15–20 minutes or until liquid is reduced and thick. Turn pork chops occasionally to ensure even cooking.
5. Enjoy! Refrigerate leftovers immediately.

This recipe can be found in MU Extension publication Can-Do Peaches.

Cooking time: 45 Minutes

Ingredients:

• 3/4 pound lean ground beef (90% lean or similar)
• 1/2 medium onion, diced (about 1/2 cup)
• 1/2 cup uncooked brown rice
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 medium zucchini, sliced and quartered (about 1½ cups)
• 1/2 cup frozen corn
• 1 cup water or low-sodium beef broth
• 1 teaspoon chili powder
• 2 teaspoons dried oregano
• 1/2 teaspoon salt (or to taste)
• 1/2 cup shredded cheddar or Mexican blend cheese
• Optional: 1 clove garlic, minced
• Optional garnish: chopped cilantro, sliced green onions, avocado, or a squeeze of lime

Directions:

1. Heat a large skillet or sauté pan with a lid over medium-high heat. Add the ground beef and cook until browned, breaking it into crumbles. Drain excess grease if needed.
2. Add the onion (and garlic, if using) and cook for 3–4 minutes until softened.
3. Stir in the brown rice, diced tomatoes with their juices, zucchini, corn, water (or broth), chili powder, oregano, and salt.
4. Bring the mixture to a boil. Reduce heat to low, cover, and simmer for 35–40 minutes, stirring occasionally, until the rice is tender. Add a little more water if the skillet becomes too dry before the rice is fully cooked.
5. Sprinkle the cheese over the top, cover for 2–3 minutes until melted, and serve.

This recipe was adapted from Food Hero (PDF).

Yield: 8 Servings

Ingredients:

• 3 cups broccoli, gently rubbed under cold, running water, chopped
• 3 cups cauliflower, gently rubbed under cold, running water, chopped
• 1/2 cup dried cranberries or raisins
• 1/2 cup purple grapes, gently rubbed under cold running water, chopped
• 1/4 cup red onion, scrubbed with a clean vegetable brush under running water, chopped
• 2 Tablespoons vinegar or lemon juice
• 3/4 cup plain nonfat Greek yogurt or low-fat mayonnaise
• 2 teaspoons sugar
• 2 Tablespoons sunflower seeds
• 3 slices bacon, cooked and crumbled (optional)

Directions:

1. Wash your hands with soap and water.
2. In a large bowl, combine broccoli, cauliflower, dried cranberries, grapes, and red onion.
3. In a separate small bowl, stir together vinegar, Greek yogurt, and sugar.
4. Pour the yogurt mixture over the broccoli mixture and stir gently.
5. Add sunflower seeds and crumbled bacon, if desired. Stir gently.
6. Store leftovers in a sealed container for up to four days in the refrigerator.

This recipe can be found in the MU Extension website/app Seasonal and Simple.

Yield: 4 Servings

Ingredients:

• 2 cups pumpkin puree
• 16 ounce silken tofu
• 1/3 cup maple syrup
• 2 teaspoons pumpkin pie spice
• 3 tablespoons peanut butter
• 1/3 cup unsweetened soymilk
• Optional for serving: whipped cream, cinnamon, nutmeg

Directions:

1. Place all ingredients in a food processor and blend until smooth, about 60 seconds.
2. Distribute into bowls for serving and top with whipped cream and cinnamon or nutmeg, if using.

This recipe can be found in MU Extension publication The Soy of Cooking.

Yield: 6 Servings | Time: 60 Minutes

Ingredients:

Oven-fried chicken

• 1 tender chicken, cut up for frying
• 1 cup flour
• 2 teaspoons salt
• 1/4 teaspoon pepper
• 2 teaspoons paprika
• 1/2 cup (1/4 pound) butter

Honey-butter sauce

• 1/4 cup butter
• 1/4 cup honey
• 1/4 cup lemon juice

Directions:

Oven-fried chicken

1. Dip chicken pieces into mixture of flour, salt, pepper and paprika.
2. Melt 1/2 cup butter in a shallow baking pan in a hot oven (400 F).
3. Remove baking pan from oven.
4. Place floured chicken pieces in a single layer in the pan; turn to coat each piece with butter.
5. Bake at 400 F for 30 minutes. Turn chicken halfway through.
6. While the chicken is baking, prepare the honey-butter sauce.
7. Once the chicken is done baking, pour the honey-butter sauce over chicken. If chicken cannot be served at once, reduce oven heat and brush chicken again with the sauce.

Honey-butter sauce

1. Melt 1/4 cup butter in a saucepan.
2. Add honey and lemon juice. Stir.
3. Glaze chicken after it has baked for 30 minutes.

This recipe can be found in MU Extension publication Can-Do Honey.

Yield: 8 Servings

Ingredients:

• 2 cups ripe tomatoes, chopped
• 1½ cups onion, chopped
• 1/3 cup fresh cilantro, chopped
• 3 jalapeño peppers, seeded and chopped
• 2 tablespoons lime juice
• 2 cloves garlic, minced
• 1/4 teaspoon salt

Directions:

1. In a medium bowl, combine all ingredients.
2. Serve immediately or cover and refrigerate for up to 3 days.

This recipe can be found in MU Extension publication Can-Do Tomato.

Yield: 16 Servings

Ingredients:

• One 15-ounce can peaches, drained and chopped
• One 14.5-ounce can diced tomatoes, drained
• 1 bell pepper, chopped
• 1/2 cup chopped onion
• 1/4 cup chopped fresh cilantro or 2 tablespoons dried
• 1 tablespoon lime juice
• 1/4 teaspoon each salt and pepper

Directions:

1. Wash hands and surfaces.
2. In a large bowl, mix together peaches, tomatoes, bell pepper, onion and cilantro.
3. Add lime juice, salt and pepper, gently stir to mix.
4. Cover and refrigerate until ready to serve.

This recipe can be found in MU Extension publication Can-Do Peaches.

Ingredients:

• 1/2 can yellow corn, drained
• 1/2 can black beans, drained
• 1/2 can Italian style diced tomatoes
• 1/2 bunch fresh cilantro or 2 teaspoons dried cilantro
• 1/2 small red onion
• 1/2 red bell pepper
• 1 clove garlic
• 2 tablespoons lime juice
• 1 bag whole grain tortilla chips

Directions:

1. In a medium bowl, combine all ingredients.
2. Serve immediately or cover and refrigerate for up to 3 days.

This recipe can be found in iCook Curriculum.

Yield: 4 Servings

Ingredients:

• 2 cups shredded green cabbage
• 2 cups shredded red cabbage
• 1/2 cup mayonnaise
• 2 tablespoons cider vinegar
• 1/2 teaspoon celery seed
• 1/8 teaspoon black pepper
• 1 large unpeeled apple, cored, quartered and sliced thin

Directions:

1. In a large bowl, combine the green and red cabbage. Set aside.
2. In a medium bowl, whisk together mayonnaise, vinegar, celery seed and pepper. Add the apple slices.
3. Pour over the cabbage and toss gently until coated.
4. Cover and chill 1 hour or longer. To serve, spoon into salad bowls.

This recipe can be found in the MU Extension website/app Seasonal and Simple.

Yield: 6 Servings

Ingredients:

• 12 eggs
• 1/2 cup milk
• Pepper to taste
• 1 teaspoon garlic powder
• 1 tablespoon cooking oil
• One 12-ounce can precooked pork, cubed
• Two 15-ounce cans potatoes or 6 potatoes, boiled and cubed
• 1 teaspoon minced onion
• 1 cup shredded cheddar cheese (any kind)

Directions:

1. In a bowl, beat eggs, milk, pepper and garlic powder. Set aside.
2. Over medium heat, add oil to a skillet and lightly brown pork, potatoes and minced onion.
3. Add scrambled egg mixture to skillet. Stir occasionally to prevent sticking.
4. Scramble eggs 5–10 minutes, until firm, stirring frequently. Sprinkle 1 cup cheese over mixture. You may wish to cover the skillet with a lid so the cheese melts faster.
5. Enjoy! Cover and refrigerate leftovers immediately.

This recipe can be found in MU Extension publication Can-Do Pork.

Yield: 8 Servings

Ingredients:

• 1/2-pound ground beef (90% lean)
• 1 onion, chopped
• 1 garlic clove, minced
• 1 can (14.5 ounces) diced low-sodium tomatoes
• 1½ cups low-sodium tomato sauce (or tomato juice)
• 1½ cups water
• 1/4 cup minute brown rice
• 1 cabbage head, small to medium, chopped into bite-sized pieces

Directions:

1. Wash hands with soap and water.
2. Brown ground beef in a skillet with onion and garlic. Drain off any fat.
3. Place meat in a large pot and add water, tomatoes, tomato sauce (or juice), and cabbage. Cook until the cabbage is almost tender.
4. Add a minute of rice and cook five minutes longer. Serve.

This recipe can be found in the MU Extension website/app Seasonal and Simple.

Yield: 4 Servings

Ingredients:

• 2 cups edamame, shelled
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, diced
• 2 green onions, chopped

Dressing

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon honey
• Salt to taste
• Pepper to taste

Directions:

1. Boil salted water in a pot, add edamame, and cook for about 5 minutes until tender. Drain and rinse under cold water.
2. While edamame cools, chop cherry tomatoes, cucumber, red bell pepper, and green onions into bite-sized pieces.
3. In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.
4. In a large bowl, combine cooked edamame with chopped vegetables. Drizzle the dressing over the top and toss gently until well combined.
5. For enhanced flavor, chill for 30 minutes in the refrigerator before serving.

This recipe can be found in MU Extension publication The Soy of Cooking.

Yield: 4 Servings

Ingredients:

• 1 green bell pepper, chopped
• 1 small onion, diced
• 1 cup uncooked rice
• 1 teaspoon oil
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• One 14.5-ounce can diced tomatoes
• 1 cup water

Directions:

1. Over medium heat, cook green pepper, onion and rice in oil until soft, about 5 minutes.
2. Add spices, tomatoes and water to rice mixture.
3. Bring to a boil and stir. Cover and cook on low heat. Cook until rice is tender (about 15–20 minutes).
4. Refrigerate leftovers.

This recipe can be found in MU Extension publication Can-Do Tomato.

Ingredients:

• 6 medium or large eggs
• 1/4 teaspoon black pepper
• 1/2 teaspoon oregano or basil
• 1/3 cup shredded cheese (1½ ounces)
• 2 teaspoons vegetable oil
• 1 small onion, chopped (about 2/3 cup)
• 1 clove garlic, chopped (or 1/8 teaspoon garlic powder)
• 2 cups fresh, canned or frozen mixed vegetables (green beans, zucchini, peas, corn, broccoli, mushrooms)
• 1 medium tomato, sliced

Directions:

1. Wash hands with soap and water.
2. Rinse fresh vegetables under running water before preparing.
3. Beat eggs with pepper, oregano or basil, and cheese in a medium bowl.
4. Heat oil in a medium skillet. Add onion, garlic, and other vegetables and cook on medium (300 degrees F in an electric skillet) until soft.
5. Pour egg mixture over vegetables. With knife or spatula, lift outer edges of eggs so egg mixture flows to the bottom of the pan.
6. Cook until eggs are set, about 6 minutes. Top with tomato slices.
7. Cut into 8 wedges; serve hot.
8. Refrigerate leftovers within 2 hours.

This recipe can be found in Food Hero.

Yield: 4 Servings

Ingredients:

• 1 pound sirloin steak, boneless chicken breast or pork steak, thinly sliced
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 3 cups broccoli florets
• 1 cup edamame
• 1 bell pepper red or green, sliced into 2-inch pieces
• 1 cup onion slices
• 2 teaspoons cornstarch
• 1 teaspoon chicken instant bouillon
• 1/4 teaspoon ginger
• 1/2 cup water

Directions:

1. Stir-fry meat in large skillet in oil and garlic until meat is no longer pink. Add vegetables and continue cooking until vegetables are crisp-tender.
2. In small bowl, combine cornstarch, instant bouillon, ginger and water. Add to vegetable and meat mixture. Cook and stir until thickened and bubbly.

This recipe can be found in MU Extension publication The Soy of Cooking.

Yield: 6 Servings

Ingredients:

• Six 6-inch whole-wheat tortillas
• One 14.5-ounce can black beans, drained and rinsed
• 2 cups cooked rice, brown or white
• 1 cup shredded cheddar cheese, divided
• One 15-ounce can diced tomatoes with chiles
• One 2.25-ounce can sliced olives, drained (optional)
• One 16-ounce can enchilada sauce, divided

Directions:

1. Wash hands and surfaces.
2. Arrange tortillas in 2 stacks and place in a cold oven. Heat the oven to 400 F. Remove the tortillas after 10 minutes and cover with a warm, damp towel.
3. In a medium bowl, use a fork to mash the black beans. Add the rice, 1/3 cup cheese, tomatoes and olives (if desired).
4. Coat the bottom of a 9-by-13-inch baking dish with a thin layer of enchilada sauce. Save about half the sauce to use as a topping.
5. Spoon about 1/3 cup rice mixture over the center of a tortilla; roll it up. Set in the baking dish, seam-side down. Fill the remaining tortillas and place them in the baking dish, squeezing them into place.
6. Pour the remaining enchilada sauce over the rolled tortillas and sprinkle remaining cheese over the top.
7. Bake uncovered for 30–35 minutes until hot and bubbly. Let stand a few minutes before serving.
8. Refrigerate leftovers immediately.

This recipe can be found in MU Extension publication Can-Do Rice.

Ingredients:

• 1 tablespoon oil (canola, olive, or vegetable)
• 1 tablespoon cider vinegar
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• 1 can (15 ounces) beans, drained and rinsed
• 3/4 cup frozen corn
• 1/2 cup onion, diced (1/2 medium onion)
• 1/2 cup bell pepper (1/2 medium bell pepper)
• 1 cup tomatoes, chopped (1 medium tomato)
• 1 avocado, chopped

Directions:

1. Whisk oil, vinegar, lemon juice, and mustard in a small bowl.
2. Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
3. Pour liquids over bean mixture. Cover. Refrigerate until ready to serve.
4. Add avocado just before serving. Gently stir to combine.
5. Serve with tortillas or tortilla chips. Could also be used as a salad with a meal.

This recipe can be found in the MU Extension website/app Seasonal and Simple.

Yield: 1 serving

Ingredients:

• 1 frozen whole-wheat toaster waffle
• 4 ounces plain or flavored low-fat yogurt
• 1/2 cup fresh, frozen, or canned fruit, cut into bite size pieces

Directions:

1. Wash hands and surfaces Toast waffle.
2. Cover toasted waffle with yogurt and top with fruit.

This recipe can be found in MU Extension publication Show Me Simple and Healthy Recipes (NC118).

Yield: 4 Servings

Ingredients:

• 1/4 cup low-fat milk
• 3-ounce package pudding mix (any flavor)
• 2 cups plain low-fat yogurt
• 1 cup fresh fruit pieces

Directions:

1. Add milk to the pudding and stir until smooth. Add yogurt and stir.
2. Refrigerate until ready to serve over fruit pieces.

This recipe can be found in MU Extension publication Show Me Simple and Healthy Recipes (NC121).