Chow Time: Co-Lin LIR Workshop Brings Fresh Meal Ideas to Wesson’s Busy Cooks

Special to Wesson News

Foil Cooking

Preparing a meal after a long day doesn’t have to be a daunting task, Mississippi State Extension Agent LaToya Evans reassured participants in a Co-Lin Learning In Retirement (LIR) workshop.

Stock your favorite fats, proteins and vegetables.  Quickly throw them together on 12 to 14 inches of aluminum foil.  Flavor with spices, a splash of something liquid, herbs, salsa and/or cheese.  Fold the foil over the preparation and cook for 30 to 40 minutes in the oven or 10 to 15 minutes at medium to high heat on a grill.

Evans calls them “fold and go” meals.  She suggests choosing ingredients from:

• Fats to prevent sticking:  Olive, avocado, canola, vegetable or pesto oils.  Brush or drizzle.  You only need a little bit.

• Proteins:  Skinless, boneless chicken chunks, sliced sausage, shrimp, fish, slice steak, pork, lentils or beans (kidney, black, navy, pinto, chickpeas or soybeans), tofu.  Layer lean protein ground or cut into small chunks to cook evenly.

• Vegetables:  Broccoli, bell peppers, carrots, squash, zucchini, potatoes, green beans, onions, garlic, beans, lentils, corn, spinach, mushrooms, cabbage, greens.  Fresh, frozen or canned are all great.  Cut firm carrorts and potatoes into small pieces, vegetables like squash and tomatoes into larger chunks, and thinly slice leafy greens like kale and collards. 

• Spices:  Pepper, garlic powder, onion powder, chili powder, paprika, cumin, turmeric, lemon pepper, cayenne, taco seasoning.  Don’t stop with salt and pepper.  Try salt-free spices like garlic powder or salt-free seasoning. Create spice blends with special flavors -- Greek, barbeque, chili lime, lemon pepper, cajun, chili, garlic pepper, taco, ranch and Italian – for rubs, or combined with oil, vinegar, lemon juice or other seasonings to make a marinade, sauce or dressing. 

• Toppings:  Liquid flavorings, including worcestershire, balsamic vinegar, wine, lemon/lime juice or slices, soy sauce, sriracha, ketchup, barbeque sauce, stock (veggie, chicken or beef), teriyaki, jerk sauce.  Dry or fresh herbs, including cilantro, parsley, Italian seasoning, oregano, basil, rosemary, thyme, dill, sage.  Salsa.  Cheese.

Among an array of meals, Evans cites a variety of possibilities:  Cheesy Chicken and Greens, Bacon Ranch Potatoes, Philly Cheese Steak, Barbeque Hamburger and Veggie Delight, Sweet Potato Tacos, among many, many others.