September 2009 Recipes
Crunchy Banana-Strawberry Parfaits
Recipe created by Yoplait
Makes 3 servings
Prep Time: 15 min
Cook Time: 15 min
Ingredients
3 (6-oz.) containers Yoplait® Original 99% Fat Free strawberry yogurt
2 cups Cocoa Puffs® cereal
1/3 cup unsalted sunflower nuts
2 bananas, sliced
4 strawberries
Directions
For each serving, spoon 1/4 cup yogurt into bottom of tall glass. Add 1/4 cup cereal. Top with 1 tablespoon sunflower nuts, several banana slices and 2 tablespoons yogurt.
Repeat with cereal, banana slices and 2 tablespoons yogurt. Sprinkle with remaining sunflower nuts. Top each with 1 strawberry.
Nutritional Facts per serving:
Calories: 410; Total Fat: 9 g; Saturated Fat: 2 g; Cholesterol: 10 mg; Sodium: 190 mg; Calcium: 30% Daily Value; Protein: 9 g; Carbohydrates: 75 g; Dietary Fiber: 5 g
Scrambled Egg and Mozzarella Breakfast Pizza
Recipe created by 3-A-Day™ of Dairy
Makes 2 servings
Prep Time: 4 min
Cook Time: 9 min
Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell pepper
1/2 cup egg substitute
1/4 teaspoon pepper
Oregano or Italian seasoning, dash
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese
Directions
Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes.
Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce and top with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake* for 5 minutes, or until cheese is melted.
*Or, bake in a toaster oven at 350 degrees Fahrenheit for 5 minutes.
Nutritional Facts per serving:
Calories: 190; Total Fat: 5 g; Saturated Fat: 3 g; Cholesterol: 15 mg; Sodium: 520 mg; Calcium: 30% Daily Value; Protein: 17 g (7 grams from dairy); Carbohydrates: 19 g; Dietary Fiber: 3 g
Breakfast Wrap
Recipe created by Borden
Makes 2 servings
Prep Time: 4 min
Cook Time: 9 min
Ingredients
1 1/3 cups egg or egg substitute, scrambled
1/2 cup salsa
1 cup Cheddar & Monterey Jack shredded cheese
4 (8-inch) whole-wheat, flour tortillas
Directions
Combine scrambled eggs, salsa and cheese in a large bowl; toss lightly to blend. Place one-fourth egg mixture down the center of each tortilla. Fold tortillas closed. Place 1 filled tortilla on a microwave-safe plate. Microwave on high (100%) power for 30 to 40 seconds or until hot and cheese is melted; repeat with remaining filled tortillas.
Nutritional Facts per serving:
Calories: 150; Fat: 6 g; Saturated Fat: 4 g; Cholesterol: 20 mg; Sodium: 190 mg; Calcium: 20% Daily Value; Protein: 16 g; Carbohydrates: 9 g; Fiber: 1 g
Homemade Lowfat Granola
Recipe created by 3-A-Day™ of Dairy
Makes 9 servings
Prep Time: 12 min
Cook Time: 25 min
Ingredients
For the granola:
4 1/2 cups old-fashioned oatmeal, uncooked
1/3 cup sliced almonds
2 teaspoons cinnamon
1/2 teaspoon salt (optional)
1/4 cup maple syrup
1/4 cup apple juice
1 tablespoon vegetable oil
1/2 cup raisins
Serve with:
1 cup fat-free milk, per serving
Fresh berries (optional)
Directions
Preheat oven to 350 degrees Fahrenheit.
Stir together oatmeal, almonds, cinnamon and salt, if desired, in a large bowl. In a separate bowl, whisk maple syrup, apple juice and vegetable oil; pour over oatmeal mixture and stir to coat thoroughly.
Spread mixture in an even layer onto a 15×12-inch baking pan. Bake for 25 minutes, stirring twice during baking time.
Cool mixture in the pan before adding raisins. Store granola in an airtight container. To serve: Pour 1 cup of milk over a heaping 1/2 cup of granola. Top with fresh berries, if desired. Serving suggestion: Instead of milk, top 1 cup of fat-free yogurt with the granola.
Nutritional Facts per serving:
Calories: 320; Total Fat: 6 g; Saturated Fat: 1 g; Cholesterol: 5 mg; Sodium: 105 mg; Calcium: 35% Daily Value; Protein: 16 g (8 grams from dairy); Carbohydrates: 53 g; Dietary Fiber: 5 g
* Lowfat means less than 3g of fat per 100g and not more than 30% of calories derived from fat.
