KidFit Online

Wagon Wheel Alfredo

Makes 4 servings
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

• 8 oz. dried small pasta wheels
• 1 1/2 cup 1% lowfat milk
• 3 tbsp. flour
• 2/3 cup grated Parmesan cheese
• 1/2 cup reduced-fat sour cream
• 4 oz. lean deli ham, diced
• 1 1/2 cups frozen peas, thawed

Directions

Cook the pasta according to package directions. Drain and set aside. Return the saucepan to the stove (do not place over heat just yet). Add the milk and flour and whisk until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 2 minutes. Add the Parmesan cheese and sour cream and stir until well blended. Stir in the pasta, ham, and peas, heat through.

Marvelicious Mac and Cheese

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutrition Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

Mac with Colby Jack

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 1 cup uncooked elbow macaroni
* 1 medium tomato
* 1/2 medium green bell pepper
* 1/2 small onion
* 1 tablespoon butter
* 1 tablespoon all-purpose flour
* Fresh ground black pepper
* 1 1/4 cups 1% low-fat milk
* 8 ounces lowfat Colby Jack* cheese, shredded

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving
Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Light Cheddar and Macaroni

Makes 8 servings
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients
* 3/4 pound elbow macaroni
* 2 teaspoons unsalted butter
* 2 cups panko breadcrumbs (found in most grocery stores or your local Asian market)
* 1/2 cup coarsely grated Cabot 50% Light Cheddar
* 1 tablespoon fresh thyme
* 1 tablespoon unsalted butter
* 3 tablespoons all-purpose flour
* 2 3/4 cups lowfat milk
* 1 cup chicken stock
* 1 cup coarsely grated Cabot 50% Light Cheddar
* 1 cup coarsely grated Cabot 50% Light Jalapeño Cheddar
* 2 teaspoons Dijon mustard
* 1 tablespoon fresh thyme
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground black pepper

Directions
Preheat oven to 400 degrees F and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

Melt butter in a sauté pan and add panko breadcrumbs. Season with salt and pepper. Stir over medium heat until golden brown. Let cool and add 1/2 cup of cheddar until combined.*

In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.

In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to baking dish.

Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of oven for 20 to 25 minutes, or until golden and bubbling.

*Can be made one day in advance and refrigerated.

Nutrition Facts per serving

Calories 410; Total Fat 11 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 610 mg; Calcium 35% Daily Value; Protein 21 g; Carbohydrates 58 g; Dietary Fiber 2 g.

Mac & Cheese Casserole Cups

Makes: 10 servings
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients
* 3 cups fat-free milk
* 2 1/2 tablespoons all-purpose flour
* 6 ounces (1 1/2 cups) reduced-fat, mild shredded Cheddar cheese
* 3/4 cup light shredded Mozzarella cheese
* 1/2 cup grated Parmesan cheese
* 8 ounces elbow macaroni, cooked and drained

Directions
Preheat oven to 350 degrees. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add the remaining milk; stir well. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens. Add 1 cup (combined) of the Cheddar, Mozzarella and Parmesan cheese; stir until blended. Add macaroni, stirring gently to coat well. Line muffin tin with paper muffin cups and place one scoop of mac and cheese mixture into each muffin cup. Top with reserved 1/2 cup shredded Cheddar. Bake 15 minutes or until golden brown. Let cool for 5 minutes before serving.

Nutritional Facts per serving
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value; Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g.

Spicy Tomato Soup

Makes 4 servings
Prep Time: 60 minutes
Cook Time: 15 minutes

Ingredients
1 tablespoon olive oil
1/2 cup chopped shallots or 1 cup chopped white onion
2 teaspoons ground cumin
2 teaspoons ground mustard
1 teaspoon ground coriander
28 ounces chopped fresh plum tomatoes or one 28-ounce can plum tomatoes, roughly chopped
2 tablespoons tomato paste
1 tablespoon minced garlic
3 cups low-fat milk
1 cup fat-free low sodium chicken (or vegetable) broth
1 cup cooked lentils
¼ cup chopped fresh cilantro, without stems
Salt to taste

Directions
Heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add shallots and sauté for about 3 minutes or just until softened but not browned. Add spices and cook for one minute or until fragrant. Carefully add tomatoes, tomato paste and garlic. Simmer until the tomatoes are softened, about 4 minutes. Add milk and broth; simmer, stirring occasionally, for another 4 minutes.

Carefully transfer mixture in batches to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils, stirring to incorporate. Heat through and stir in cilantro. Season to taste with salt and freshly ground pepper.

If fresh tomatoes aren’t in season, use canned plum tomatoes. They’ll add robust flavor and deep rich color. Lentils add texture to the soup as well as lots of fiber!

Nutrition Facts per serving
Calories: 230, Fat: 6.6g, Saturated Fat: 1.5g, Cholesterol: 10mg, Sodium: 410mg, Calcium: 30%, Daily Value, Protein: 13g, Carbohydrates: 28g.

Cream of Broccoli Soup

Makes 6 servings
Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients
1 1/2 cups water
3 cups finely chopped fresh broccoli
2 teaspoons canola oil
1 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon flour
3 cups fat-free milk
1/2 teaspoon celery seeds
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 teaspoon cayenne pepper
3/4 cup Parmesan cheese

Directions
Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.

In a large skillet, heat the oil and sauté the onion and garlic until translucent, about 5 minutes. Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes. Add the milk, broccoli and spices and stir well.

Cook until hot, but do not allow the milk to boil. Top each serving with 1 teaspoon Parmesan cheese.

Yield: 1 cup per serving

Nutrition Facts per serving
Calories: 146, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 370 mg, Calcium: 35.5% Daily Value, Protein: 11 g, Carbohydrates: 15 g.

Creamy Vegetable Barley Soup

Makes 4 servings

Ingredients
1 (15-ounce) can kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn
1/2 cup medium pearl barley
1 (14.5-ounce) can diced tomatoes, undrained
1 cup fresh mushrooms, sliced
2 leeks, cleaned and sliced (or 1 cup sliced onion)
1 carrot, peeled and sliced
1 stalk celery, thinly sliced
3 cloves garlic, minced
2 teaspoons dried oregano or Italian seasoning
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1 (14-ounce) can low-sodium chicken broth
1/4 cup cornstarch
3 cups cold fat-free milk
1/4 cup fresh parsley. Chopped
4 teaspoons Parmesan cheese, shredded

Directions
In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, tomatoes, mushrooms, leeks, carrot, celery, garlic, oregano, salt (if desired) and pepper. Pour in broth, cover and cook on low heat for 8 to 9 hours (or on high heat for 4 to 5 hours).

Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended. Continue cooking 20 to 30 minutes or until soup has thickened. Sprinkle with chopped fresh parsley and cheese at serving time.

Chicken Enchilada Soup

Makes 10 servings
Prep Time: 25 minutes
Cook Time: 90 minutes

Ingredients
1 16-ounce package dried navy beans
1/2 tablespoon vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon ground cumin
1 (28 ounce) can tomatoes, drained
2 (14½ ounce) cans fat-free chicken broth
1 (8 ounce) can tomato sauce
2 (4 ounce) cans chopped green chilies
½ cup chopped fresh cilantro
2 teaspoons dried oregano
2 cups chopped cooked chicken
2 cups shredded reduced-fat Colby Jack cheese, divided
10 thin corn tortillas

Directions
Soak beans according to package directions. Drain and rinse beans. Heat oil in a 6-quart pot. Add onion, garlic and cumin and sauté until onion is softened but not browned. Add drained beans, drained tomatoes and broth. Heat to a boil. Reduce heat and cover. Simmer on low heat for 1 hour, stirring occasionally. Puree mixture with a hand blender, or puree in batches in a stand-up blender and return to pot. Stir in tomato sauce, chilies, cilantro, oregano and chicken. Simmer 15 minutes. When ready to serve, stir in 1 cup cheese until melted. Serve remaining 1 cup cheese and tortilla strips on the side as soup toppings.

To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees Fahrenheit, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Nutritional Facts per serving
Calories: 350; Fat: 8 g; Saturated Fat: 4 g; Cholesterol: 40 mg; Sodium: 790 mg; Calcium: 30% Daily Value; Protein: 27 g; Carbohydrates: 42 g.

Mexican Chile Fondue

Makes 9 servings
Prep Time:15 minutes
Cook Time: 5 minutes

Ingredients
1-1/2 cup (6 ounces) shredded jalapeño Pepper Jack cheese
1-1/2 cup (6 ounces) shredded white Cheddar cheese
2 tablespoons plus 1-1/2 teaspoons cornstarch
1-1/2 cup chicken broth
1 tablespoon lemon juice
1 teaspoon minced garlic
1/4 teaspoon dried oregano leaves
1/4 teaspoon ground cumin
2 tablespoons thinly sliced green onions
2 tablespoons chopped ripe black olives

Directions
In a medium-size bowl, toss the cheese with the cornstarch.

In a medium-size heavy-bottomed saucepan, heat the chicken broth, lemon juice, garlic, oregano and cumin until barely simmering. Add the cheese, a handful at a time, stirring until the cheese is melted before adding more. When all the cheese has been added, stir in the green onions and olives.

Transfer fondue to an enamel or ceramic fondue pot and keep warm over a fondue burner. Serve immediately with fresh vegetables for dipping: sugar snap peas, baby corn, broccoli florets, asparagus spears, miniature carrots with tops, tear-drop yellow and red cherry tomatoes, jicama and tortillas wedges.

Red Pepper-Swiss Fondue

Makes 14 servings
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients
1-1/2 cups (about 6 ounces) shredded Swiss cheese
1-1/2 cups (about 6 ounces) shredded domestic Gruyere or Gouda cheese
1/4 cups (about 1 ounce) grated Parmesan cheese
2 tablespoons plus 1-1/2 teaspoons cornstarch
1 cup diced red pepper
2 tablespoons butter
1 cup vegetable or chicken broth
1 cup lowfat milk
1/4 cup lemon juice
2 tablespoons fresh dill, chopped or 2 teaspoons
dried dill weed
1/8 teaspoons ground nutmeg
Salt and ground white pepper to taste

Directions
For dipping:

Assorted filled ravioli prepared according to package directions, then drained.

In a medium-size bowl, toss the cheese with the cornstarch.

In a medium-size heavy-bottomed saucepan, cook the red pepper in the butter over medium heat 2 to 3 minutes. Add the broth and milk and heat until barely simmering. Stir in the lemon juice. Add the cheese, a handful at a time, stirring until the cheese is melted before adding more. When all the cheese has been added, stir in the dill, nutmeg, salt and pepper.

Transfer fondue to an enamel or ceramic fondue pot and keep warm over a fondue burner. Serve immediately.

Honey-Blue Cheese Fondue

Makes 6 servings

Ingredients
1/2 cup heavy cream
1 teaspoon cornstarch
1 teaspoon lemon juice
2 cups (8 ounces) domestic Gorgonzola cheese, crumbled
3 tablespoons honey
2 tablespoons walnuts, chopped and toasted
Fresh figs, dates, apricots and apples (for dipping)

Directions
In small saucepan, heat cream and cornstarch over medium heat; add lemon juice. Cook and stir until mixture thickens. Add cheese, one spoonful at a time, stirring until cheese is melted before adding more. Stir in honey.

Transfer to a ceramic fondue pot, sprinkle with toasted walnuts and keep warm over burner. Serve immediately with fruit.

Amaretto-Mascarpone Fondue

Makes 6 servings

Ingredients
2 tablespoons butter
1 1/2 cups mascarpone cheese
2 tablespoons sugar
1 1/2 tablespoons amaretto flavored liqueur or espresso coffee
1/2 teaspoon orange extract, optional
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
9 firm ripe peaches, nectarines and/or pears, cut in halves, pits and stems removed
1/4 cup butter (1/2 stick) melted

Directions
In small-size saucepan, heat 2 tablespoons butter and mascarpone cheese over low heat, stirring constantly, until melted. Stir in sugar, amaretto and orange extract; heat 1 to 2 minutes.

Transfer to ceramic fondue pot and keep warm over burner. Sprinkle with cinnamon and nutmeg.

Preheat grill or broiler. Brush lightly with melted butter. Grill fruit over medium-hot coals until just heated through, 2 to 3 minutes on each side (don’t allow fruit to get too soft.) If broiling, broil fruit 3 to 4 minutes, turning once.

For serving, use skewers to dip fruit into fondue.

Ragin’ Cajun Bean-and-Cheese Dip

Recipe courtesy of 3-A-Day™ of Dairy

Makes 16 servings
Prep Time: 40 minutes
Cook Time: 35 minutes

Ingredients
1 (14.5-ounce) can chili-seasoned diced tomatoes
1/4 cup water
1 teaspoon hot sauce
2 teaspoons Cajun seasoning
2 (16-ounce) cans pinto or red kidney beans, rinsed, drained and mashed with a fork
1 cup chopped green bell pepper
1/2 cup diced reduced-fat smoked sausage
Cooking spray
4 cups (16 ounces) freshly shredded reduced-fat sharp
Cheddar cheese, divided
Baked tortilla chips

Directions
Combine tomatoes and next six ingredients. Spoon mixture into a 2-quart casserole dish coated with cooking spray.

Bake at 350 degrees Fahrenheit for 30 minutes or until bubbly. Top with cheese; bake an additional 5 minutes or until cheese melts. Serve with baked tortilla chips.

Nutrition Facts per serving
Calories: 120; Total Fat: 5 g; Saturated Fat: 3 g; Cholesterol: 20 mg; Sodium: 440 mg; Calcium: 20% Daily Value; Protein: 11 g; Carbohydrates: 9 g; Dietary Fiber: 2 g

Touchdown Taco Salad

Makes 8 servings
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients
1/2 lb. lean ground beef
1 1/2 cups (6 ounces) shredded Cheddar cheese, divided
1/2 cup salsa, divided
8 cups salad greens
1 cup chopped tomato
1 1/2 cups black beans

Directions
Brown beef in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter. In a large bowl, toss together salad greens, tomatoes, black beans and remaining cheese and salsa. Spoon salad over meat mixture and serve.

Nutritional Facts per serving:
Calories: 180; Total Fat: 10 g; Saturated Fat: 6 g; Cholesterol: 35 mg; Sodium: 300 mg; Calcium: 20% Daily Value; Protein: 14 g; Carbohydrates: 10 g; Dietary Fiber: 4 g

Pigskin Potatoes

Recipe created by 3-A-Day™ of Dairy

Makes 8 servings
Prep Time: 1 hour and 35 minutes
Cook Time: 10 min

Ingredients
8 (8-ounce) medium baking potatoes
Cooking spray
2 cups coarsely chopped roasted chicken
2 cups (8 ounces) freshly shredded reduced-fat sharp Cheddar or Pepper Jack cheese, divided
1-2 canned chipotle peppers, minced plus 1 tablespoon liquid from can
1 tablespoon taco seasoning
1/2 cup reduced-fat sour cream
1/2 cup chopped chives

Directions
Prick potatoes with a fork. Bake for 1 hour at 425 degrees Fahrenheit. Let cool slightly.

Cut potatoes in half lengthwise; scoop out pulp for other desired use, leaving a 1/2-inch shell. Place potato shells on a baking sheet; spray inside of shells with cooking spray. Bake at 425 degrees Fahrenheit for 15 minutes or until crisp.

Combine chicken, 1 cup cheese, chipotle pepper and liquid, taco seasoning and sour cream; divide evenly among potato shells. Bake at 425 degrees Fahrenheit for 5 minutes. Top with remaining cheese and bake an additional 5 minutes or until cheese melts. Sprinkle with chives.

Note: For fans desiring a less spicy ’skin, use one chipotle pepper and substitute water for the liquid from the can.

Nutritional Facts per serving:
Calories: 270; Total Fat: 9 g; Saturated Fat: 6 g; Cholesterol: 55 mg; Sodium: 430 mg; Calcium: 25% Daily Value; Protein: 21 g; Carbohydrates: 26 g; Dietary Fiber: 2 g

Cheese Stuffed Turkey Burger

Mix up the offense by serving different cheeses inside these burgers like Swiss, blue or Colby.
Recipe created by 3-A-Day™ of Dairy

Makes 4 servings (1 burger)
Prep time: 12 minutes
Cook time: 10 minutes

Ingredients
1 1/4 pounds lean ground turkey breast
2 tablespoons cornmeal
1/4 cup egg substitute
1/4 teaspoon seasoned salt
1/2 teaspoon chili powder
4 slices Monterey Jack cheese (1 ounce each)
4 tablespoons lowfat plain yogurt
4 tablespoons salsa
4 thick slices red onion
arugula or lettuce
4 hamburger buns, toasted

Directions
Mix turkey, corn meal, egg substitute, seasoned salt and chili powder in a medium bowl. Divide mixture evenly into 8 patties. Top four patties with a slice of cheese and cover with remaining 4 patties. Press edges together to seal in cheese.

Grill burgers over medium-hot coals about 5 minutes each side.

Mix yogurt and salsa together in a small bowl. Place a burger on each bun and top with onion, arugula and salsa mixture.

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

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.

Your vacation plans might not include traveling out of the country but your taste buds may feel you’ve been away on a culinary adventure with these recipes.

Greek Chicken Wrap with Tzatziki Herb Yogurt Sauce

Recipe created by 3-A-Day™ of Dairy

Ingredients

For the sauce:
2 cups fat-free plain yogurt
1 cup peeled, seeded and diced cucumber
2 tablespoons chopped fresh dill
1 tablespoon lemon juice
1 tablespoon white vinegar
2 teaspoons minced garlic
1/4 teaspoon salt (optional)

For the wrap:
1 (6-ounce) boneless, skinless chicken breast
1 tablespoon light Italian dressing
4 (6-inch) whole wheat pitas
2 cups chopped romaine lettuce
1 medium tomato, chopped
1/2 cup sliced red onion
1/4 cup crumbled Feta cheese
4 kalamata or black olives, pitted and sliced

Directions

For the sauce:
In a medium bowl, combine all ingredients until blended. Sauce may be made up to 2 hours in advance. Cover and refrigerate until serving.

For the wrap:
Place chicken breast in a plastic bag and add Italian dressing. Let the chicken marinate for 15 minutes; pound (using a meat pounder or mallet or the bottom of a skillet) and flatten to about 1/2-inch thickness; and remove chicken.

In a large non-stick skillet over medium heat, cook chicken breast about 5 minutes per side or until nicely browned and cooked through. Place chicken on a cutting board and slice thinly against the grain; set aside.

Warm pitas in microwave oven 30 seconds. Place one pita on a plate and spread 1/2 cup of the lettuce and 1/4 of the chicken slices on top. Sprinkle 1/4 each of the tomato, onion, Feta cheese and olives. Spoon some of the tzatziki sauce over top and fold in edges of pita. Wrap sandwich in parchment or waxed paper for plating and serving. Repeat with remaining pitas. Serve immediately with additional sauce on the side.

Nutritional Facts per serving:
Calories: 350; Total Fat: 7 g; Saturated Fat: 3 g; Cholesterol: 40 mg; Sodium: 670 mg; Calcium: 25% Daily Value; Protein: 24 g; Carbohydrates: 51 g; Dietary Fiber: 6 g

Baja Bruschetta

Recipe created by Borden

Ingredients

12 slices crusty French bread,
1/2-inch thick
Nonstick cooking spray
1 1/4 cups finely shredded mild Cheddar cheese, divided
1/2 cup refrigerated salsa
1/4 cup green onions, chopped
2 tablespons sliced black olives, drained
1/2 cup fat-free sour cream

Directions

Preheat oven to 375 degrees Fahrenheit. Spray both sides of sliced bread lightly with cooking spray and arrange on baking sheet. Sprinkle 3/4 cup of cheese over top of sliced bread and bake for 10 minutes or until bread is golden and cheese is melted. Arrange on a serving plate and spoon salsa evenly over slices of cheese bread. Scatter remaining cheese, green onions and black olives over top and serve with sour cream.

Nutritional Facts per serving:

Calories: 160; Total Fat: 8 g; Saturated Fat: 4 g; Cholesterol: 27 mg; Sodium: 371 mg; Calcium: 20% Daily Value; Protein: 8 g; Carbohydrates: 14 g; Dietary Fiber: 1 g

Tuscan Walnut Chicken

Recipe courtesy of National Chicken Council
Makes 4 servings

Ingredients

4 boneless, skinless chicken breast halves
1/2 cup crumbled Gorgonzola cheese
2 egg whites, slightly beaten
2 tablespoons plain nonfat yogurt
2 teaspoons lemon juice
3/4 cup ground walnuts
1 teaspoon nutmeg
1/2 teaspoon salt

Fresh Pear Walnut Glaze:
pear slices
walnut halves
2 tablespoons minced Italian parsley

Directions

With sharp knife, cut chicken breasts horizontally 3/4 way through meat. Open breasts, place between 2 sheets of plastic wrap and gently pound to uniform thickness. Divide cheese equally on half of each chicken breast; fold over opposite half and press edges together to seal.

In shallow bowl, mix together egg whites, yogurt and lemon juice. In another shallow dish, mix together ground walnuts, nutmeg and salt. Dip chicken, one piece at a time, first in egg mixture and then in walnut mixture, turning to coat. Arrange chicken in shallow baking dish sprayed with nonstick vegetable spray; refrigerate 20 minutes.

Place chicken in 350 degrees Fahrenheit oven and bake about 20 minutes or until fork can be inserted with ease. Place chicken breasts on individual serving plates and spoon on Fresh Pear Walnut Glaze. Garnish with pear slices and walnut halves; sprinkle with parsley.

Fresh Pear Walnut Glaze:

In frypan over medium heat, place 1 tablespoon vegetable oil. Add 1/4 cup minced onion and 1 teaspoon grated lemon rind; sauté 2 minutes. Stir in 1 cup pear juice and 1/4 cup white wine; simmer 5 minutes. Add 2 teaspoons Dijon mustard, stirring and cooking about 2 minutes until slightly thickened. Add 1 cored and thinly sliced pear and 1/4 cup toasted walnut halves.

Chicken Florentine Panini

Recipe created for the 40th Pillsbury Bake-Off® Contest by Denise JoAnne Yennie, Nashville, Tenn.

Ingredients

1 (13.8-ounce) can Pillsbury® Refrigerated Pizza Crust
1 (9-ounce) package Green Giant® Frozen Spinach
1/4 cup light mayonnaise
2 garlic cloves, minced
1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon sugar
1 tablespoon vinegar (cider, red wine or balsamic)
2 boneless skinless chicken breast halves
1/2 teaspoon dried Italian seasoning
4 (4-inch) slices Provolone cheese

Directions

Preheat oven to 375 degrees Fahrenheit. Unroll dough; place in greased 15-inch by 10-inch baking pan. Starting at center, press dough to edges of pan. Bake for 10 minutes. Cool 15 minutes or until completely cooled. Meanwhile, cook spinach as directed on package. Drain well; squeeze dry with paper towels. In small bowl, combine mayonnaise and 1 of the minced garlic cloves; mix well. Refrigerate.

Heat oil in small saucepan over medium-high heat until hot. Add onion; cook and stir 2 to 3 minutes or until crisp-tender. Add sugar and vinegar. Reduce heat to low; simmer 3 to 5 minutes or until most of liquid has evaporated, stirring occasionally.

To flatten each chicken breast half, place between 2 pieces of plastic wrap or waxed paper, bone side up. Working from the center, gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wrap. Sprinkle chicken with Italian seasoning and remaining minced garlic.

Spray large skillet with non-stick cooking spray. Heat over medium-high heat until hot. Add chicken; cook 8 minutes or until browned, fork-tender and juices run clear, turning once.

Cut cooled pizza crust into 4 rectangles. Remove rectangles from pan; spread each with 1 tablespoon mayonnaise mixture. Top 2 rectangles with chicken, spinach, onion mixture, cheese and remaining crust rectangles, mayonnaise side down.

Heat large skillet or cast iron skillet over medium heat until hot. Place sandwiches in skillet. Place smaller skillet on sandwiches to flatten slightly. Cook about 1 to 2 minutes or until crispy and heated, turning once. Cut each warm sandwich into quarters.

Nutritional Facts per serving:

Calories: 500; Total Fat: 18 g; Saturated Fat: 6 g; Cholesterol: 90 mg; Sodium: 940 mg; Calcium: 25% Daily Value; Protein: 40 g; Carbohydrates: 44 g; Dietary Fiber: 3 g

In celebration of National Ice Cream Month and as temperatures soar, cool off with homemade ice cream! Try one of these fun frozen treats for your own family and friends. Read the rest of this entry »

Celebrate June Dairy Month and be sure to get three daily servings of lowfat or fat-free milk, cheese or yogurt.

Read the rest of this entry »