New Castle News

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July 27, 2013

Culinary Conversation: Fuel your body with these high-energy treats

(Continued)

NEW CASTLE —

  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat cheddar cheese
  • 1/2 cup liquid egg substitute

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

Meanwhile, coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Peanut Energy Bars

This recipe packs 5 grams of protein, 255 calories, 9 grams of total fat and 95 mg of sodium.

The recipe was adapted from a prize-winning submission in the Plains, Ga., Peanut Festival recipe competition.

  • 1/2 cup dry roasted salted peanuts
  • 1/2 cup roasted sunflower seeds or other chopped nuts
  • 2 cups raisins or other chopped diced fruit
  • 2 cups rolled or instant oats
  • 2 cups toasted rice cereal such as Rice Krispies
  • 1/4 cup toasted wheat germ (optional)
  • 1/2 cup creamy or crunchy natural peanut butter
  • 1/2 cup packed brown sugar
  • 1/2 cup light corn syrup or honey
  • 1 teaspoon vanilla extract

Coat a 9-by-13-inch baking pan with cooking spray.

Combine peanuts, sunflower seeds (or other nuts,) raisins (or other dried fruit), oats, rice cereal and wheat germ (if using) in a large bowl.

Combine peanut butter, brown sugar and corn syrup (or honey) in a large microwaveable bowl; microwave on high until bubbling, one to two minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated.

Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Let stand for about an hour to harden. Cut into bars.

Southwestern Corn

and Black Bean Salad


Make this one ahead, but if you do, don’t add salt and pepper until just before serving. You can make this a meal by serving with warm corn tortillas.

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