August 2008 Recipes
August 7th, 2008Summer vacation is almost over, but there is still time to make a few more memories. Let your children help create a delicious, nutritious breakfast. Not only will they be learning math, reading, and life skills, you’ll get to spend quality time together. This month’s recipes include Creamy Breakfast Grains with Cherries and Toasted Almonds, Breakfast Quesadilla, Crustless Cheddar and Sun-Dried Tomato Mini Quiches, and Peanut Butter Banana Breakfast Shake.
Creamy Breakfast Grains with Cherries and Toasted Almonds
Recipe by Cheryl Forberg, RD, author of “Positively Ageless: A 28 Day Plan for a Younger, Slimmer Sexier You” (Rodale, April 2008)
Makes 6 servings
Serving size: About 3/4 cup
Prep Time: 20 minutes
Cook Time: 33 minutes
Ingredients
2 teaspoons olive oil
1 cup coarse ground bulgur
1 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/8 teaspoon ground cardamom
3 cups lowfat milk* (*plus 1½ cups milk for serving)
2 tablespoons agave nectar (or honey)
Pinch of salt
3/4 cup chopped dried tart cherries
1/3 cup slivered almonds, toasted
Directions
Heat oil in a 3-quart saucepan over medium heat. Add bulgur and spices to pan and toast lightly, stirring occasionally until spices are fragrant, about 3 minutes.
Carefully (mixture may splatter) add milk, agave nectar and salt; stir well. Heat mixture over medium-high heat, but do not boil. Reduce heat to low and cover partially. (Do not cover tightly or mixture will boil over.) Simmer, stirring occasionally, until most of the liquid is absorbed but grains are still loose and creamy, about 30 minutes. Remove from heat and stir in cherries. Let sit 3 to 5 minutes. Divide cereal between 6 breakfast bowls. Garnish each serving with sprinkle of the toasted almonds. Serve warm, passing additional hot milk.
Nutrition Facts per individual food recipe
Calories: 278; Fat: 7 g; Saturated Fat: 1.7 g; Cholesterol: 10 mg; Sodium: 86 mg; Calcium: 25% Daily Value; Protein: 11 g; Carbohydrates: 47 g
Breakfast Quesadilla
Recipe created by Cabot Creamery
Makes 1 serving
Prep Time: 10 minutes
Cook Time: 5 minutes
Ingredients
- 1/2 cup egg substitute
1/2 cup grated Cabot 50% Light Jalapeño Cheddar cheese
2 soft fat-free tortillas (6-inch)
1 tablespoon diced green pepper
1 tablespoon diced onion
Nonstick cooking spray
2 tablespoons grated Cabot 50% Light Cheddar cheese
Directions
In a skillet, prepare egg substitutes with green peppers, onions, and 1/2 cup cheese. Flip once. Cook until done. Heat tortillas in the microwave about 30 seconds, until warm. Layer a tortilla, egg mixture and tortilla with cheese on top. Cut into six pieces.
Nutrition Facts per individual food recipe:
Calories: 268; Fat: 12 g; Saturated Fat: 8 g; Cholesterol: 38 mg; Sodium: 636 mg; Calcium: 60% Daily Value; Protein: 33 g; Carbohydrates: 9 g
Crustless Cheddar and Sun-Dried Tomato Mini Quiches
Recipe created by Chef Kevin Rathbun, owner of Rathbun’s Restaurant and Krog Bar, Atlanta, on behalf of 3-A-Day™ of Dairy
Makes 6 servings
Prep Time: 20 minutes
Cook Time: 35 minutes
Ingredients
Non-stick cooking spray
1/2 teaspoon olive oil
1 leek, cleaned and finely chopped (about 1 cup)
1 cup reduced-fat shredded Cheddar cheese, divided
1 cup fat-free milk
1 egg
1/3 cup sun-dried tomatoes, plus additional for garnish
1/2 teaspoon fresh or dried thyme
Directions
Preheat oven to 350 degrees Fahrenheit. Lightly spray a 12-cup muffin pan* with non-stick cooking spray.
Heat oil in a small skillet over medium heat. Cook leeks until softened, stirring frequently, about 5 minutes. Divide leeks among muffin cups and top with 2/3 cup of Cheddar cheese.
Blend milk, egg, sun-dried tomatoes and thyme in a blender or food processor for about 20 seconds or until tomato is minced. Pour milk mixture over cheese in muffin cups and top each with remaining cheese. Bake 30 minutes or until tops and edges are browned. Cool in pan for 3 minutes; serve warm or cold. Top with additional pieces of sun-dried tomato, if desired.
*May substitute with aluminum muffin cups or individual custard cups, if desired.
Yield: 2 mini quiches, per serving
Nutrition Facts per individual food recipe:
Calories: 110; Total Fat: 7 g; Saturated Fat: 3.5 g; Calcium: 20% Daily Value; Protein: 8 g (6.1 g from dairy); Cholesterol: 50 mg; Sodium: 45 mg; Carbohydrates: 6 g; Dietary Fiber: Less than 1 g
Peanut Butter Banana Breakfast Shake
Recipe created by Chef Kevin Rathbun, owner of Rathbun’s Restaurant and Krog Bar, Atlanta, on behalf of 3-A-Day™ of Dairy
Makes 1 serving
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients
1 cup fat-free or lowfat milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1/4 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Sweet cocoa powder (optional)
Directions
Combine all ingredients in a blender and blend until smooth and creamy. Pour into a tall glass and garnish with a sprinkle of cocoa powder, if desired.
Nutrition Facts per individual food recipe:
Calories: 270; Total Fat: 9 g; Saturated Fat: 2 g; Cholesterol: 5 mg; Sodium: 220 mg; Calcium: 35% Daily Value; Protein: 15 g; Carbohydrates: 35 g; Dietary Fiber: 3 g
