Evaporated milk transforms dull dishes into culinary dreams
What qualities turn a good dish into a great dish? If a recipe has family-pleasing flavor and appearance, offers sound nutrition and lower fat, and is easy to make, it should go to the head of the class. If not, that recipe could benefit from a little “family dinners” homework.
But relax, this is easy. Simply switching to evaporated fat-free milk is a great way to increase nutritional benefits and flavor! If your soup, bread, casserole, main dish or dessert recipes call for refrigerated milk, using evaporated fat-free in place of low-fat or fat-free refrigerated milk means getting twice the calcium and protein, zero fat and a richer taste. One-half cup of evaporated fat-free milk has only 100 calories, yet 35 percent of the daily value of calcium and 25 percent of the daily value of vitamin D.
Pork Tenderloin with Creamy Mustard Sauce
Makes 4 servings
1 pound pork tenderloin
Salt and ground black pepper
1 teaspoon vegetable oil
2/3 cup (5 fluid-ounce can) evaporated fat free milk
2 tablespoons Dijon mustard
2 green onions, sliced
CUT pork into 1-inch-thick slices. Place pork between 2 pieces of plastic wrap. Flatten to 1/4 -inch thickness using meat mallet or rolling pin. Season with salt and pepper.
HEAT oil in large skillet over medium-high heat. Add half the pork; cook on each side 2 minutes or until browned and cooked through. Remove from skillet; set aside and keep warm. Repeat with remaining pork.
REDUCE heat to low. Add evaporated milk; stir to loosen brown bits from bottom of skillet. Stir in mustard and green onions. Return pork to skillet. Cook 1 to 2 minutes (do not boil) or until sauce is lightly thickened, turning pork to coat with sauce.
Nutritional analysis per serving: 200 calories, 26g protein, 7g fat (70 calories from fat), 4g carbohydrate, 75mg cholesterol, 0g fiber, 280mg sodium, 10 percent daily value calcium
Shrimp and Corn Chowder
Makes 4 servings
3/4 cup water, divided
1 small chopped onion
1/2 cup chopped red bell pepper
1 can (15 to 17 ounces) cream-style corn
1 package (16 ounces) loose-pack frozen whole-kernel corn, thawed
1 can (12 fluid ounces) evaporated fat-free milk
3 low sodium chicken bouillon cubes
1 package (8 ounces) frozen shrimp, thawed, cooked and peeled
1 tablespoon chopped fresh basil
BRING 1/4 cup water to boil in large saucepan. Add onion and bell pepper; cook over medium heat 5 minutes or until tender. Add remaining water, corn, evaporated milk and bouillon. Bring to boil; reduce heat to low. Cook, stirring frequently, 15 minutes or until heated through. Stir in shrimp; cook 3 minutes. Sprinkle with basil.
Nutritional analysis per serving: 330 calories, 25g protein, 2.5g fat (25 calories from fat), 60g carbohydrate, 115mg cholesterol, 5g fiber, 600mg sodium, 30 percent daily value calcium
Apple-Cranberry Cobbler
Makes 12 servings
1 cup evaporated fat free or lowfat 2 percent milk
1- 3/4 cups all-purpose flour
2/3 cup granulated sugar
3 tablespoons butter or margarine, melted
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2 cups (21-ounce can) apple pie filling
1 cup sweetened dried cranberries
3/4 cup hot water
Nondairy fat-free whipped topping (optional)
PREHEAT oven to 350°F. Grease 13 x 9-inch baking dish.
COMBINE milk, flour, sugar, butter, baking powder, cinnamon and salt in medium bowl; stir until just blended. Spread into prepared baking dish. Combine apple pie filling and cranberries in medium bowl; spread evenly over batter. Carefully pour hot water over fruit.
BAKE 45 to 50 minutes. Serve warm with whipped topping.
Nutritional analysis per serving: 230 calories, 4g protein, 3.5g fat (30 calories from fat), 49g carbohydrate, 10mg cholesterol, 2g fiber, 230mg sodium, 10 percent daily value calcium
Individual Chocolate Espresso Soufflés
Makes 8 servings
Nonstick cooking spray
2 tablespoons granulated sugar
1/2 cup baking cocoa
1/2 cup hot water
3 tablespoons instant coffee granules
2 tablespoons butter
3 tablespoons all-purpose flour
2/3 cup (5 fluid-ounce can) evaporated fat-free milk
3/4 cup granulated sugar, divided
4 large egg whites
Pinch of salt
Powdered sugar
PREHEAT oven to 375°F. Spray eight 6-ounce custard cups with nonstick cooking spray; sprinkle evenly with 2 tablespoons granulated sugar.
COMBINE cocoa, water and coffee granules in medium bowl; stir until smooth. Melt butter in small saucepan over medium heat. Stir in flour; cook, stirring constantly, 1 minute. Stir in evaporated milk and 1/2 cup granulated sugar. Cook, whisking frequently, 2 to 3 minutes or until mixture is slightly thickened. Remove from heat. Add to cocoa mixture; stir until smooth.
BEAT egg whites and salt in small mixer bowl until soft peaks form. Gradually beat in remaining granulated sugar until stiff peaks form. Fold 1/4 of egg whites into chocolate mixture to lighten. Fold in remaining egg whites gently but thoroughly. Pour mixture into prepared cups, filling 3/4 full. Place on baking sheet.
BAKE 18 to 20 minutes or until wooden pick inserted in center comes out moist but not wet. Sprinkle with powdered sugar. Serve immediately.
Nutritional analysis per serving: 180 calories, 5g protein, 3.5g fat (30 calories from fat), 34g carbohydrate, 10mg cholesterol, 1g fiber, 110mg sodium, 6 percent daily value calcium.