June 2009 Recipes
June 1st, 2009
Celebrate June Dairy Month and be sure to get three daily servings of lowfat or fat-free milk, cheese or yogurt.
Cream of Beans
Recipe courtesy of MilkPEP
Makes 2 servings
Ingredients:
1 can black beans without the juice (16 ounces)
1 cup fat free or lowfat milk
2 tablespoons olive oil
1 clove garlic, finely minced
2 tablespoons white onion, finely chopped
1/4 cup red or green pepper (2 ounces)
1/4 cup chopped carrots (2 ounces)
2 tablespoons chopped celery
Salt and pepper to taste
Directions:
In a medium size pot, heat the olive oil at medium temperature, add the garlic and the onion and cook for 3 minutes. Add the rest of the vegetables and cook for 3-5 more minutes.
Add the beans and salt and pepper; mix, cover and bring to a boil. Boil for about 10 minutes.
Blend the mix in a blender/mixer and pour back into the pot. Add the milk and heat for a few minutes without bringing to a boil.
If desired, serve with sour cream, chopped tomato, avocado, chopped hot peppers, cilantro and hot corn tortillas.
Nutrition facts per serving:
Calories: 330; Fat: 14 g; Saturated fat: 2 g; Cholesterol: 0 mg; Protein: 15 g; Carbohydrate: 47 g; Fiber: 14 g; Sodium: 1130 mg; Calcium: 225 mg (20% of daily value).
Frozen Chocolate-Covered Cherry Smoothie
Recipe courtesy of MilkPEP
Makes 6 servings
Ingredients:
4 cups fat-free or lowfat milk
2 cups pitted and halved sweet cherries
4 tablespoons chocolate syrup
2 teaspoons almond extract
Directions:
Place 2 cups of fat-free milk in a zip-sealing plastic bag. Place cherries in another zip-sealing plastic bag; drizzle cherries with chocolate syrup and mix well. Place both sealed bags in the freezer; freeze until lightly frozen. When you are ready to prepare the smoothies, remove bags from the freezer, checking to make sure they are lightly frozen. Place frozen milk and cherries in blender. Pour remaining 2 cups of milk into blender; add almond extract. Blend until mixture is at smoothie consistency. If desired, blend smoothies in 2 batches. Serve immediately.
Nutrition facts per serving (using fat-free milk):
Calories: 120; Fat: 0 g; Saturated fat: 0 g; Cholesterol: 0 mg; Protein: 7 g; Carbohydrate: 21 g; Fiber: 0 g; Sodium: 95 mg; Calcium: 150 mg (15% of daily value).
Tapioca Pudding with Mango Sauce
Recipe created for 3-A-Day™ of Dairy by Hebni Nutrition Consultants, creators of the Soul Food Pyramid
Makes 4 servings
Prep Time: 60 min
Cook Time: 5 min
Ingredients
For the pudding:
1/3 cup sugar
3 tablespoons Minute tapioca
2 3/4 cups lowfat milk
1 egg white
1 teaspoon vanilla
For the mango sauce:
1/2 cup lowfat vanilla yogurt
1/2 cup mango sorbet
Directions:
Prepare tapioca as followed on box. Add 1/2 cup lowfat vanilla yogurt to a separate bowl and 1/2 cup mango sorbet. Mix well and refrigerate.
Layer tapioca mix in a tall wine glass and alternate with mango sauce. Layer until glass is 3/4 full. Serve chilled.
Yield: 1/2 cup per serving
Nutrition facts per serving:
Calories: 308; Fat: 1.2 g; Saturated Fat: 0 g; Cholesterol: 6 mg; Sodium: 215 mg; Calcium: 31% Daily Value; Protein: 10 g; Carbohydrates: 59 g.
Cheesy Corn Muffins
Recipe courtesy of Hood Dairy
Makes 18 Muffins
Ingredients
1 cup lowfat milk
1 cup Lowfat cottage cheese
2 eggs
1/2 cup packed shredded cheddar cheese (about 2 ounces)
2 (8 1/2-ounce) packages corn muffin mix
Directions:
Preheat oven to 400 degrees Fahrenheit. Line 12 standard-size muffin cups with paper liners.
Combine milk, cottage cheese, and eggs in large bowl. Use electric mixer to blend on medium speed for one to two minutes. Stir in cheddar cheese. Stir in corn muffin mix until just blended. Do not overmix.
Spoon batter into prepared muffin cups, dividing equally. Bake about 13-15 minutes, (light brown on top and toothpick comes out clean). Let muffins cool to room temperature.
Nutrition facts per serving:
Calories: 148; Fat: 5.1 g; Saturated Fat: 1.8 g; Protein: 5.4 g; Carbohydrates: 19.7 g; Fiber 1.7 g.
