Recipes

Midwest Dairy Association, 3-A-Day
  The following are recipes featured on the CBS 2 Weekend Morning News on Saturday, Sept. 15, from the Midwest Dairy Association and 3-A-Day.

Homemade Low-Fat Granola
From the Midwest Dairy Association

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)

Preparation:
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 15x12-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 milk over a heaping 1/2 cup of granola. Top with fresh berries, if desired.

Substitution Idea:
Instead of milk, top one cup of fat-free yogurt with the granola.

Nutritional Facts:
Nutrition Facts per serving for main dish recipe

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


Scrambled Egg and Mozzarella Breakfast Pizza
From the Midwest Dairy Association

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
dash oregano or Italian seasoning
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preparation:
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 two minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuosly until egg substitute is set, about two 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 five minutes, or until cheese is melted.

Substitution Idea:
Or, bake in a toaster oven at 350 degrees Fahrenheit for five minutes.

Nutritional Facts:
Nutrition Facts per serving for main dish recipe

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 Quesadilla
From 3-A-Day

1/2 cup egg substitute
1/2 cup grated Cabot 50 percent Light Jalapeño Cheddar cheese
2 soft fat-free tortillas (6 inch)
1 tablespoon diced green pepper
1 tablespoon diced onion
nonstick cooking spray
2 tablespoons grated Cabot 50 percent Light Cheddar cheese

In a skillet, prepare egg substitutes with green peppers, onions, and 1/2 cup cheese. Flip once. Cook until done. Heat tortillas in the microwave about 30 seconds, until warm. Layer a tortilla, egg mixture and tortilla with cheese on top. Cut into six pieces.

Recipe created by Cabot Creamery

Nutritional Facts per serving for individual food recipe:
Calories: 268
Fat: 12 g
Saturated Fat: 8 g
Cholesterol:38 mg
Sodium:636 mg
Calcium:60% Daily Value
Protein:33 g
Carbohydrates:9 g