October 2009 Recipes
October 1st, 2009
Apple Yogurt Smoothie
Recipe created by Chef Rick Tramonto of Tru restaurant, Chicago, on behalf of 3-A-Day™ of Dairy
Makes 2 servings
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients
2 cups lowfat vanilla yogurt
1 granny smith apple, cored, peeled and diced
1/2 cup orange juice
1/2 cup ice
2 tablespoons honey
Directions
Mix all ingredients in a blender or food processor until smooth and pour into tall glasses. Garnish with sliced almonds, julienne mint and 1/2 teaspoon of honey, if desired.
Nutrition Facts per serving
Calories: 330
Total Fat: 3 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 160 mg
Calcium: 45% Daily Value
Protein: 13 g
Carbohydrates: 66 g
Dietary Fiber: 1 g
Baked Pears with Vanilla Yogurt and Granola
Recipe created by 3-A-Day™ of Dairy
Makes 4 servings
Prep Time: 30 minutes
Cook Time: 35 minutes
Ingredients
2 medium pears (Bartlett or D’Anjou pears)
1/2 cup apple juice
1 cup water
1 tablespoon honey
3 (6-ounce) containers lowfat vanilla yogurt
1/2 cup lowfat granola
Mint leaves, optional
Directions
Preheat oven to 375 degrees Fahrenheit. Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears, cut side down, in a shallow baking dish just large enough to hold them.
Pour apple juice and water over pears; drizzle with honey. Cover pan loosely with foil and bake about 35 minutes or until tender. While pears are baking, place granola in a shallow baking pan or pie plate and toast in oven 10 minutes; set aside.
When pears are done, pour baking liquid into a small saucepan and reduce over medium heat until about 1/4 cup of syrup remains; set aside to cool.
Line a colander with paper towels and place over bowl to catch drips. Pour yogurt into colander and allow to drain about 30 minutes. Divide yogurt among 4 shallow bowls. Place warm pear half, cut side up, over yogurt. Top with toasted granola and drizzle with syrup. Garnish with a mint leaf, if desired.
Yield: 1/2 pear plus 1/4 of yogurt mixture, per serving
Nutrition Facts per serving
Calories: 240; Total Fat: 2.5 g; Saturated Fat: 1 g; Cholesterol: 5 mg; Sodium: 115 mg; Calcium: 25% Daily Value; Protein: 8 g; Carbohydrates: 49 g; Dietary Fiber: 3 g.
Pumpkin Pancakes
Recipe created by 3-A-Day™ of Dairy
Makes 4 servings
Prep Time: 5 min
Cook Time: 15 min
Ingredients
For the topping:
2 cups lowfat vanilla yogurt
1 cup raisins
For the pancakes:
1 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon cinnamon
1 cup 1% lowfat milk
2 tablespoons melted butter
1 egg
1/2 cup canned pumpkin
1/2 cup lowfat vanilla yogurt
Directions
In a small mixing bowl, briskly combine vanilla yogurt and raisins until yogurt becomes a looser texture. Reserve. For the pancakes, combine flour, sugar, baking powder and cinnamon in a large mixing bowl.
In a medium mixing bowl, combine milk, butter, egg, pumpkin, and yogurt, mixing well.
Add wet ingredients to flour mixture and stir until just moist. Do not overmix. Batter may be lumpy. For thinner batter, add milk. Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a quarter-cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden.
Serve warm, topped with yogurt-raisin mixture and dusting of cinnamon.
Nutrition Facts per serving
Calories: 490; at 10 g; Saturated Fat: 6 g; Cholesterol: 80 mg; Protein 16 g; Carbohydrates: 86 g; Sodium: 490 mg; Calcium: 45% Daily Value.
Turkey and Sweet Potato Wrap
Recipe created by Chef Priscila Satkoff, chef/owner of Salpicón, Chicago, on behalf of 3-A-Day™ of Dairy.
Makes 8 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Ingredients
1 medium onion, finely chopped
1 medium sweet potato, peeled and cut into 1/2-inch pieces
1 (14-ounce) can low-sodium, reduced-fat chicken broth
2 tablespoons diced celery
1/2 teaspoon salt, optional
1/2 teaspoon sage
1/8 teaspoon pepper
2 cups boneless cooked turkey, cubed
3/4 cup dry stuffing mix
8 (10-inch) whole wheat tortillas
2 cups shredded reduced-fat Cheddar cheese
Sliced jalapeño peppers, for garnish (optional)
Directions
In a large saucepan, place onion, sweet potato, chicken broth, celery, salt, sage and pepper. Bring to a simmer, over medium-low heat, and cook 10 minutes or until vegetables are softened.
Stir turkey and stuffing mix into vegetable mixture and heat 5 minutes, stirring frequently or until heated through and mixture has thickened.
Heat 1 tortilla in a dry skillet over medium heat; sprinkle with 1/4 cup of cheese and top with 1/2 cup of the filling. Allow cheese to melt for 10 seconds and remove from skillet. Fold in two opposite edges of tortilla one inch each and roll up. Repeat with remaining tortillas. Place seam side down on serving plate. Top with sliced jalapeño peppers, if desired.
Nutritional Facts per serving for individual food recipe:
Calories: 330
Total Fat: 7 g
Saturated Fat: 3.5 g
Cholesterol: 40 mg
Sodium: 670 mg
Calcium: 25% Daily Value
Protein: 26 g
Carbohydrates: 51 g
Dietary Fiber: 5 g
