March 2009 Recipes
March 3rd, 2009
Get rich – nutrient-rich – in 2009 with nutrient-rich foods. Nourish your body and restore balance to your diet with lowfat or fat-free dairy, fruits, vegetables, whole grains and lean protein. This month’s recipes are excellent sources of nutrients many people are missing.
Variable Vegetable Strata
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 15 minutes
Ingredients
Cooking spray
6 slices day-old bread
2 cups chopped cooked vegetables
½ cup (2-ounces) shredded reduced-fat Cheddar cheese
6 eggs
1 can (10.75-ounces) lowfat, reduced-sodium condensed cream of mushroom soup, undiluted
1/2 cup fat-free or lowfat milk
1 teaspoon prepared mustard 1/4 to 1/2 teaspoon basil leaves, crushed
1/8 teaspoon pepper
Directions
Evenly coat 8-inch by 8-inch by 2-inch (or 2-quart rectangular) baking dish with spray. Cut bread into 1/2-inch cubes. Evenly sprinkle half of the cubes into prepared dish. Sprinkle vegetables and cheese over cubes. Sprinkle with remaining cubes.
In medium bowl, beat together eggs, soup, milk, mustard, basil and pepper. Pour over bread-vegetable mixture. Cover. Let stand 10 minutes.
Bake in preheated 350° Fahrenheit oven until knife inserted near center comes out clean and top is golden brown, about 40 to 50 minutes. Makes 4 ½ cups.
Nutrition information per serving
Total fat: 17 g; Cholesterol: 329 mg; Carbohydrate: 26 g; Fiber: 1.7 g; Protein: 18 g
This recipe is an excellent source of protein, selenium, calcium, vitamin B2 (riboflavin), iodine, folate, vitamin C and phosphorus and a good source of vitamin B12, vitamin B1 (thiamin), vitamin A, pantothenic acid and copper.
For more Nutrient Rich Foods recipes, visit www.nutrientrichfoods.org.
Banana and Yogurt Crepes
Makes 4 servings (Each serving = 2 crepes, 5 tablespoons yogurt topping)
Ingredients
1 3/4 cups lowfat (1%) milk
3/4 cup flour
1 egg
1 egg white
2 tablespoons honey or maple syrup, divided
1 (8 ounce) container lowfat banana or vanilla yogurt
1 banana, diced
1/2 teaspoon vanilla extract
Fresh mint sprigs
Powdered sugar, optional
Directions
Whisk together milk, flour, egg, egg white and 1 tablespoon of honey in a medium bowl. Allow batter to rest 5 minutes at room temperature. Heat a 10-inch non-stick skillet over medium heat and spray with cooking spray. Pour 1/4 cup batter into skillet; quickly tilt and swirl batter to coat bottom of skillet. When crepe is lightly browned at edges, use a thin spatula to loosen and turn over. Cook turned crepe about 20 seconds or until lightly browned; slide onto plate to cool. Continue making crepes with remaining batter. To prevent sticking, place a piece of wax paper between each crepe.
Puree yogurt, vanilla and remaining honey in a blender or food processor until smooth. Add diced banana. Spread each crepe with about 2 1/2 tablespoons of the yogurt mixture. Roll crepes into cylinders. Place 2 crepes on each serving plate and garnish with mint sprigs and powdered sugar.
Monterey Jack Pita Pizza
Makes 2 servings
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients
- 1 (6-inch) whole wheat pita bread
- 1/2 cup shredded reduced-fat Monterey Jack or Mozzarella cheese
- 2 (1/8-inch thick) slices cooked deli chicken (1 ounce each), cut into strips
- 1/2 cup diced fresh pineapple or canned pineapple tidbits in its own juice, drained
- 3 teaspoons pizza or pasta sauce
- 2 teaspoons finely chopped green onion
- Chopped parsley for garnish (optional)
Directions
Preheat oven to 375 degrees Fahrenheit. Split pita into 2 rounds by placing pita flat on work surface and carefully cutting around the edge. Separate the 2 rounds and place, cut side up, on a work surface.
Spread each pita round with 1 1/2 teaspoons of pizza sauce. Top each pita with half of the cheese, chicken, pineapple, onion and parsley, if desired.
Bake for 8 to 10 minutes, or until cheese is melted and edges are browned.
Nutrition information per serving
Calories: 230; Total Fat: 7 g; Saturated Fat: 4 g; Cholesterol: 40 mg; Sodium: 700 mg; Calcium: 25% Daily Value; Protein: 20 g (9 grams from dairy); Carbohydrates: 24 g; Dietary Fiber: 3 g
Meringue-Capped Kiwi Custard
Recipe Yield: 6
Prep Time: 35 minutes
Cook Time: 15 minutes
Total Time: 2 hours 45 minutes
Ingredients
- 1/3 + 3/4 cup sugar, divided
- 1 tablespoon cornstarch
- 1 cup skim or lowfat milk
- 3 eggs, separated
- 1/4 teaspoon vanilla
- 1 tablespoon water
- 1/4 teaspoon cream of tartar
- 6 kiwi, peeled and sliced (about 3 cups)
Directions
In medium saucepan, stir together 1/3 cup of the sugar and cornstarch. Stir in milk. Cook over medium heat, stirring constantly, until mixture thickens and boils, about 5 minutes. Whisk in the egg yolks, one at a time, whisking well after each addition; return to a boil. Pour through a fine wire mesh
Cool quickly by setting bowl in ice or cold water and stirring for 10 minutes. Place a piece of plastic wrap on the surface to prevent skin from forming and chill thoroughly, 2 hours or overnight.
In heavy saucepan, top of double boiler or metal bowl placed over water in saucepan, stir together egg whites, remaining 3/4 cup sugar, water and cream of tartar. Cook over low heat or simmering water, beating constantly with portable mixer at low speed, until whites reach 160° Fahrenheit, about 6 minutes. Pour into large bowl.
Beat on high speed until whites stand in soft peaks, about 2 minutes. Cover and refrigerate until serving.
To serve, line each of six (6- to 8-ounce) dessert dishes with 1/2 cup kiwi slices. Spoon in about 3 tablespoons of custard. Dollop with 1/2 cup meringue. Makes 1 cup custard and 3 cups meringue.
Nutrition information per serving
Total fat: 3 g; Cholesterol: 106 mg; Carbohydrate: 51 g; Fiber: 3 g; Protein: 4 g
This recipe is an excellent source vitamin C and vitamin K and a good source of selenium.
For more Nutrient Rich Foods recipes, visit www.nutrientrichfoods.org.
