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Recipes get healthy makeover by Dairy Council of California

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March is National Nutrition Month and the Got Milk? campaign has partnered with the Dairy Council of California to create meal “makeover” recipe ideas for families to enjoy. They took some classic recipes and tried to make them more healthy.

For more, visit gotmilk.com/recipes.

Healthy Chicken Chowder

Serves 4

Ingredients:

½ cup shredded carrots

1 cup 1 percent milk

½ cup chicken broth, reduced sodium

¼ tsp. black pepper

¼ tsp. onion powder

1 potato, peeled, cut in ½” chunks

4 green onions, chopped

½ lb. boneless skinless chicken breasts, cut into 1” cubes

1 - 15 oz. can cream-style corn

½ cup shredded low-fat cheddar cheese

Directions:

Mix all ingredients except cheese in slow cooker. Cover and cook on low heat for 5 to 6 hours or until potatoes are tender and chicken is no longer pink. When chicken is done, cook on high, uncovered for 5 minutes until chowder has thickened. Top with cheese before serving.

Per Serving: 365 calories, 3.7 g fat, 25 g protein, 178 g calcium

 

Light and Easy Mac & Cheese

Serves 6

Ingredients:

2 cups whole wheat pasta

1 ½ cups reduced sodium chicken broth

1 tsp. salt

1 cup 1 percent milk

1 ½ cup nonfat shredded cheddar cheese

1 cup of chopped broccoli

2 cups cubed grilled chicken or turkey breast

Directions:

Turn the rice cooker on. Add the macaroni, chicken broth and salt and close the lid. After 15 minutes open the lid and add the rest of the ingredients (stir it up) and cook for another 10 to 20 minutes (check on it because rice cookers vary– do more time if you want a crust on the bottom). Fold in grilled poultry into mac and cheese before serving.

Per serving: 252 calories, 1.6 g fat, 27 g protein, 254 mg calcium

 

Light & Easy Mac + Cheese Cups

Serves 6-8

Ingredients:

2 cups whole wheat pasta

½ cup reduced sodium chicken broth

1 tsp. salt

½ tsp. freshly ground pepper

1 cup 1 percent milk

1 ½ cups nonfat shredded cheddar cheese

1 cup of chopped broccoli, blanched

1 cup grape or diced tomatoes

½ cup of asparagus, cut into ½ inch strips, blanched

1 cup of cooked turkey breast, cut into ½ inch cubes

1 cup of dried bread crumbs

Vegetable cooking spray

Olive oil, for drizzling

Directions:

Preheat the oven to 375°F. Spray 12 small ramekins or a 12-cup muffin pan with vegetable cooking spray. Using a spoon, sprinkle some bread crumbs inside of each cup and shake off any excess.

In a large pot, bring salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and place in a large bowl. Add broth, milk, cheese, turkey, salt and pepper and stir well until all pasta is well coated.

Spoon prepared pasta mixture into the muffin cups until about 2/3 full. Place a few pieces of tomato, broccoli and asparagus on top of each cup. Top with a thin layer of breadcrumbs and drizzle with a little bit of olive oil.

Bake 20 minutes or until golden brown on top. Let cool for a few minutes before carefully unmolding with a fork.

Per serving: 179 calories, 7 g fat, 14 g protein

 

Good for You Brownie

Serves 16

Ingredients:

1 ½ cups whole wheat flour

2/3 cup unsweetened cocoa powder

1 tsp. baking powder

¼ tsp. salt

2 cups sugar

2/3 cup 1% milk

1 cup mashed avocado

½ cup applesauce

2 tsp. vanilla extract

1 extra large egg, lightly beaten

Directions:

Preheat the oven to 350°F.

Generously spray with nonstick cooking spray 8x8 inch square baking pan. (To avoid using spray, line pan with parchment paper.)

Sift flour, cocoa, sugar, baking powder and salt. Whisk together the avocado, applesauce, milk, vanilla, and egg. Fold into the dry ingredients. Pour into the pan.

Bake for 30 minutes, or until a toothpick inserted into the center comes out clean. Do not over bake.

Allow to cool in the pan completely before cutting into 2x2 inch squares.

Per serving: 172 calories, 3 g fat, 3 g protein, 37.5 mg calcium

 

Thin Cauliflower Pizza Crust with Veggies & Bianco Sauce

Serves 8

Ingredients:

Crust -

½ head cauliflower, grated to make about 2 cups

½ tsp. garlic, minced

1 cup part-skim shredded mozzarella cheese

1 egg, beaten

1 tsp. dried basil

1 tsp. dried oregano

½ tsp. kosher salt

Bianco Sauce –

4 cups 1% milk

2 cups cauliflower florets

1 tbsp. salt

1 tsp. ground black pepper

¼ cup finely grated Parmesan

Toppings –

Array of fresh vegetables, cut in strips, rounds or diced

1 cup part-skim shredded mozzarella cheese

Directions:

Pre-heat oven to 400°F.  Prepare pizza stone or cookie sheet with silicone baking sheet or topped with parchment paper).

Remove the stems and leaves from cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice or finely grate with a cheese grater. Microwave grated cauliflower in an uncovered microwave-safe bowl for 7 to 8 minutes until translucent.

In a bowl combine the cooked cauliflower with all remaining ingredients. Spread mixture out evenly to ⅓ of an inch thickness and 10-inch diameter over pizza stone or cookie sheet. Bake for 25 to 30 minutes or until the crust is golden, crispy on the edges and cooked through in the middle. Remove from the oven.

For the Bianco sauce, over medium heat in a thick saucepan, bring the milk, cauliflower florets, salt and black pepper to a simmer. Reduce the heat and cook for 8 minutes more. Remove from the heat and puree until smooth. After pureeing, add the Parmesan cheese and puree again.

To assemble pizza, top crust with Bianco sauce, desired veggies and cheese. Be careful not to add too many heavy toppings as you don’t want to weigh down the thin cauliflower crust. Broil the pizza for about 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2 to 3 minutes then cut and serve immediately.

Per serving: 163 calories, 6 g fat, 14 g protein