1 pound extra-lean ground beef
1 tablespoon Worcestershire sauce
1 1/2 teaspoons garlic pepper blend
1/2 teaspoon onion powder
1/4 teaspoon salt
2 cups frozen vegetables
32 frozen steak fries
4 small frozen corn on the cob
HEAT oven to 450°. Cut four 18- by 12-inch sheets of heavy-duty foil. Mix beef, Worcestershire sauce, 1 teaspoon garlic pepper, onion powder and salt. Shape into 4 patties 1/4-inch thick.
PLACE one patty on each foil sheet. Top each with 1/2 cup vegetables and 8 steak fries. Place one piece of corn next to each patty. Divide remaining 1/2 teaspoon garlic pepper among vegetables. Bring up two sides of foil so edges meet. Seal edges, making a tight 1/2-inch fold. Fold again allowing space for heat circulation and expansion. Fold opposite sides and seal. Place packets on a large cookie sheet.
BAKE 35 to 40 minutes or until meat thermometer inserted into the center of patties reads 160°. Place packets on plates. To serve, cut a large X across the top of each packet, carefully folding foil back.
Nutrition information: 538 calories, total fat 12 grams, saturated fat 3 grams, cholesterol 86 milligrams, total carbohydrates 86 grams, dietary fiber 10 grams, protein 38 grams, sodium 572 milligrams.
Salmon in a Packet
1 pound salmon fillet
2 tablespoons olive oil
Lemon pepper blend
HEAT oven to 350°. Place salmon on a piece of heavy-duty foil large enough to fold over and make a packet. Drizzle with olive oil and sprinkle with lemon pepper blend. Fold foil to seal and put on a tray. Bake for 15 minutes. Check the thickest part of the salmon to see if it opaque and flaky. If not flaky, bake longer, checking every 2 to 5 minutes.
Nutrition information: 294 calories, total fat 21 grams, saturated fat 4 grams, cholesterol 71 milligrams, total carbohydrates 0 grams, dietary fiber 0 grams, protein 25 grams.
Cream of chicken soup
Bone-in chicken breasts
Frozen steak fries
Frozen small ears of corn
Pantry staples: butter, Worcestershire sauce, garlic pepper blend, onion powder, lemon pepper blend, olive oil
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.