Monthly Archives: January 2017

Beef and Broccoli Stroganoff

Try this lighter twist on a classic creamy dish.  Make it a meal with fresh fruit and a cold glass of milk. Serves 4     Prep time: 15 minutes  Cook time: 20 minutes Ingredients 3/4 pound beef sirloin, thinly sliced 2 1/2cups broccoli florets 10 large mushrooms, sliced 2 green onions, sliced 2 cloves garlic, minced 3 tablespoons flour

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Country Buttermilk Slaw

This sweet and tangy country slaw adds a refreshing crunch to any meal. Serves 6     Prep time: 20 minutes Ingredients 1/2 cup lowfat buttermilk, shaken 2 tablespoons light mayonnaise 2 tablespoons cider vinegar 1 tablespoon sugar 1/4 teaspoon salt 1/4 teaspoon black pepper 3 large green onions, thinly sliced 1 pound Napa cabbage, cored and thinly sliced crosswise (4 cups)

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Milk Chocolate Pudding

Did someone say guilt-free chocolate? Here’s a dessert that will satisfy your sweet tooth for under 200 calories. Serves 4     Dietitian’s Tip: Top pudding with sliced bananas or strawberries to add a serving of fruit to your dessert. You can even try sprinkling pudding with ground flaxseed for a slightly nutty flavor and a dose of omega-3 fatty

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Tandori Chicken with Rice

Tandoori chicken is packed with flavor from various spices, but isn’t necessarily hot. The combination of spices will keep you warm on cold days. Serves 6     Dietitian’s Tip: Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the

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Yogurt and Dill Smashed Potatoes

Smashed potatoes all dressed up with flavors of the Mediterranean. Serve these flavorful potatoes warm as a side dish or chill and serve as a refreshing potato salad. Serves 4     Dietitian’s Tip: Potatoes are an excellent source of potassium and fiber. They also contain almost half your Daily Value of vitamin C. So, keep potatoes on your table with

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Breakfast Bread Pudding

Wake up to warm baked bread pudding with apples and cinnamon. Serves 4     Dietitian’s Tip: Make this dish up to 1 day ahead and refrigerate until ready to bake. This bread pudding tastes great with other fruit too. See what’s in season at the farmers market. Instead of apples, try using pears, plums, peaches or berries. Ingredients: 1

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Umatilla Learning Connection Town Hall Reaps Positive Results

Families gathered at a local elementary school in Umatilla last month to learn how to cook healthy recipes that they could make together at home. It was a free class offered by Umatilla School District, Umatilla-Morrow Head Start and Oregon State University Extension Service; and it was precisely the kind of community collaboration that the Oregon Dairy and Nutrition Council

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