Nutrition News
Grow Herbs
Thyme, chives, sage, and basil are nice to have
nearby when you are cooking. Good choices for
spring planting include thyme, mint, basil, fennel,
marjoram, culinary sage, rosemary, and oregano.
Some of the many spreading thymes come in such
flavors as lemon, orange, and caraway and can be
planted as “skirts” around large specimen plants
such as rosemary or bay. Herb’s can be grown in
pots or plant in your own herb garden.
Cocke County
360 East Main Street
Room 110
Newport, TN 37821
Phone: (423) 623-7531
Fax: (423) 623-7505
May/June
Volume 12 Issue 7
Oregano - Strong, peppery, dried is more intense
than fresh. Often used along with other seasonings
in Italian or Mexican dishes. Usage - Stir into
tomato sauces, stews, and chili, add to Greek
specialties.
Rosemary - Piney, bittersweet. Equally tasty dried
or fresh. Usage - Perfect in pea soups, pork or
roasted potatoes.
Thyme - Sweet, lemony-minty. Fresh is more
pungent; dried retains flavor well. Usage - Great in
soups, chowders, beans and fish or chicken dishes.
Olive Oil Dipping Sauce
1 cup olive oil
2 garlic cloves, minced
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh oregano
2 teaspoons chopped fresh rosemary
2 teaspoons freshly ground pepper
½ teaspoon crushed red pepper
½ teaspoon salt
Stir together all ingredients. Serve immediately or
cover and chill up to 3 days.
Tempt your family with some of the most common
herbs which will be available from your garden.
Basil - Hint of mint, clover and anise; fresh is
fragrant, dried is more pungent. Usage - Prepare
pesto; pair with tomatoes; toss fresh leaves into
salads or tuck in sandwiches.
Mint - Cool and refreshing; distinctly more
flavorful when freshly picked. Usage - Add to iced
teas; toss with fruit salads; garnish desserts.
Lemon Basil Grilled Chicken
½ cup salad oil
¼ cup lemon juice*
2 tablespoons white wine vinegar
1 teaspoon grated lemon peel*
2 cloves garlic
½ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup chopped fresh basil or 1 tablespoon dried
basil
2 whole chicken breast, skinned, boned, halved
(about 1½ lbs.)
*Orange juice and grated orange peel can be
substituted for the lemon. In small bowl, combine
oil, lemon juice, vinegar, grated lemon peel, garlic,
salt, pepper and basil. Put chicken in shallow baking
dish and cover with marinade. Marinate chicken,
turning once, for 30 to 45 minutes or overnight.
Refrigerate until ready to cook. Grill or broil
chicken 4 inches from heat, turning once, until
lightly browned on the outside and just cooked
through, 3 to 4 minutes per side. Transfer to serving
dish. Garnish with lemon slices and fresh basil
leaves.
Nutritional Analysis: 1 serving equals 400 calories,
29g fat (2.5g saturated fat), 80mg cholesterol,
380mg sodium, 2g carbohydrate, 0g fiber, 0g
sugars, 32g protein
Couscous Salad
4 ounces feta cheese, crumbled
¾ cup Italian dressing
8 ounces chopped black olives
1 tablespoon red wine vinegar
Grated rind of one orange plus the juice
½ cup green onions, chopped
1 box 10-ounces couscous
¼ cup finely minced cilantro or parsley
½ cup chopped nuts (pecans)
Optional: Add fresh tomatoes and cucumbers
Make the couscous according to the package. In a
large bowl, combine all the other ingredients. Mix
well; add couscous. Mix. Sprinkle nuts on top. The
recipe is best if made ahead of time and chilled.
Makes 6 (1 cup) servings.
Nutritional Information: 1 cup equals 280
calories, 21g fat (5g saturated fat), 15mg
cholesterol, 940 mg sodium, 18g carbohydrate, 3g
fiber, 2g sugars, 6g protein
Oregano/Garlic Bread Spread
½ cup butter or margarine
¼ cup mayonnaise or salad dressing
2 tablespoons grated Parmesan cheese
1 teaspoon basil
½ teaspoon oregano
1 teaspoon garlic, minced
Beat together all ingredients with mixer. Spread on
French bread. Place on baking sheet and broil until
golden brown.
Makes about ¾ cup, (1 tablespoon) 12 servings.
Nutritional Information: 1 tablespoon equals 90
calories, 10g fat (5g saturated fat), 25mg
cholesterol, 60mg sodium, 1g carbohydrate, 0g
fiber, 0g sugars, 0g protein
Cucumber and Dill Spread
2 - 8 oz. cream cheese
1 large, peeled, grated cucumber
1 small peeled, grated onion or 2 tablespoons dried
minced onion
2 tablespoons dried dill weed or 6 tablespoons fresh
dill weed
Mix all ingredients together, chill. Serve on whole
wheat crackers or bread.
Dill Bread
1 package of yeast
¼ cup warm water
1 cup cottage cheese
2 tablespoons sugar
1 tablespoon onion, minced
1 tablespoon butter
2 teaspoons dill seed
1 teaspoon salt
¼ teaspoon baking soda
1 egg, well beaten
2¼ to 2½ cups all-purpose flour
Soften yeast in warm water. In a large mixing bowl,
combine warm water, cottage cheese, sugar, onion,
butter, dill seed, salt, baking soda and egg. Mix
well. Fold flour into other ingredients to forms stiff
dough. Cover and let rise until about double in bulk.
Stir dough down and turn it into a bread pan. Let it
rise until double again. Bake for 30 to 40 minutes in
preheated 350° oven. Makes 1 loaf (16 servings).
Nutritional Information: 1 serving equals 100
calories, 15g fat (1g saturated fat), 15mg
cholesterol, 220mg sodium, 17g carbohydrate, 1g
fiber, 2g sugars, 4g protein
Judy Groce Neel, Extension Area Specialist III
Nutrition Educators: Stephanie Maples
Claudia Norwood