Rachel Jones with the Utah Dairy Farmers explains breakfast, lunch and dinner made simple.
Breakfast:
Pancake-adilla
Materials:
• 1 Cup berries
• 1 C fruit yogurt
Instead of traditional maple syrup, make a pancake sandwich with one cup of fruit yogurt and berries.
Snack: Baked Mozzarella Sticks
Makes 6 servings
Prep Time: 20 min
Cook Time: 6 min
Ingredients:
1 (12-ounce) package reduced-fat Mozzarella string cheese
• 1 egg
• 1 teaspoon Italian seasoning
• 8 tablespoons panko (Japanese) bread crumbs
• 1/2 cup prepared marinara sauce, warmed (optional)
Directions:
Position rack in upper third of oven and preheat oven to 350 degrees Fahrenheit. Line a baking sheet with foil and spray lightly with cooking spray.
Remove cheese from packaging and set aside. In a small bowl, whisk egg until foamy. In small non-stick skillet, mix Italian seasoning with bread crumbs and place over medium heat. Cook and stir bread crumbs until lightly browned, about 5 minutes.
Dip one piece of string cheese in egg until coated and then into toasted bread crumbs, coating completely. Re-dip the string cheese in egg and again into the bread crumbs, if desired. Place on baking sheet. Repeat with remaining string cheese and place on baking sheet 1 1/2 inches apart. Spray string cheese lightly with cooking spray.
Bake 5-6 minutes or until heated through. (Cheese may melt slightly and lose shape. Simply press it back into place.)
Suggested serving: Pair with warmed marinara sauce for dipping.
Recipe created by 3-A-Day™ of Dairy.
Nutritional Facts per serving for individual food recipe:
Calories: 180
Total Fat: 7 g
Saturated Fat: 4.3 g
Cholesterol: 50 mg
Sodium: 450 mg
Calcium: 30% Daily Value
Protein: 14 g
Carbohydrates: 7 g
Dietary Fiber: 0 g
Lunch:
Flavor Blastin’ Burger (instead of mayonnaise or high fat sauce)
Combine one cup of plain low fat yogurt, ¼ cup low fat shredded cheese and 1 packet taco seasoning mix to top on an extra lean burger (use extra as dip)
Dinner: Easy Italian Vegetable Pasta Bake
Makes 6 servings
Prep Time: 10 min
Cook Time: 20 min
Ingredients:
• 3 cups mostaccioli, cooked, drained
• 1 jar (27-1/2 oz.) light pasta sauce
• 1 pkg. (8 oz.) Kraft 2% Milk Shredded Reduced Fat Mozzarella cheese, divided
• 2 cups thinly sliced mushrooms
• 2 cups sliced halved yellow squash
• 2 cups sliced halved zucchini
Directions:
Mix mostaccioli, sauce, 1 cup of the cheese and vegetables. Spoon into 13×9-inch baking dish; sprinkle with remaining cheese. Bake at 375ºF for 20 to 25 minutes or until thoroughly heated.
*Great Substitute: Substitute 1 cup each thinly sliced red and green peppers for 1 cup each of the squash and zucchini.
Recipe created by Kraft Kitchens
Nutritional Facts per serving for individual food recipe:
Calories: 370
Fat: 7 g
Saturated Fat: 4 g
Cholesterol: 20 mg
Sodium: 690 mg
Calcium: 35% Daily Value
Protein: 21 g
Carbohydrates: 56 g
Perfect Peach Smoothie
Makes 2 servings
Prep Time: 60 min
Cook Time: 1 min
Ingredients:
• 2 cups (or 10-ounce package) frozen peaches, sliced
• 2/3 cup fat free milk
• 1 1/2 cups (two 6-ounce containers) low fat vanilla yogurt*
• 1 packet (1 ounce) plain instant oatmeal, prepared with water and refrigerated**
• 2 packets sugar substitute
• 1/4 teaspoon pure vanilla extract
Directions:
In a blender, combine frozen peaches, milk, yogurt, chilled oatmeal, sugar substitute and vanilla extract. Cover and puree until smooth. Pour into two tall glasses and serve.
*If blender has less than a 5-cup capacity, make the smoothie without yogurt. Pour smoothie into a large pitcher and stir in yogurt.
**1 hour to 2 days in advance.
Recipe courtesy of the American Dairy Association &
Dairy Council
Nutritional Facts per serving for individual food recipe:
Calories: 290
Fat: 3.5 g
Saturated Fat: 1.5 g
Cholesterol: 10 mg
Sodium: 200 mg
Calcium: 50% Daily Value
Protein: 15 g
Carbohydrates: 52 g
Dietary Fiber: 4 g
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