Category Archives: recipes

Bean and Smoked Cheddar Salad

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Bean and Smoked Cheddar Salad
This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack.

Serves 4

dash-recipehealthy-recipeentree-recipeSide dish recipe

 

 

Dietitian’s Tip: Build a DASH meal with this salad by adding a side of fresh fruit and a whole grain roll

INGREDIENTS
2 tablespoons Dijon mustard
2 tablespoons cider vinegar
¼ teaspoon salt
1 teaspoon sugar
¼ teaspoon black pepper
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
¼ cup red onion, minced
½ cup celery, sliced
2 15-ounce can 50% less sodium beans (garbanzo, kidney or black), drained and rinsed
4 ounces smoked Cheddar cheese, cut into ¼ inch cubes

INSTRUCTIONS
In a large bowl combine Dijon mustard, cider vinegar, salt, sugar, black pepper and olive oil: whisk until well mixed.
Add remaining ingredients to large bowl with vinaigrette and mix until evenly coated. Serve chilled or at room temperature.

NUTRITIONAL FACTS
Per serving: 240 Calories, 11 g total fat, 4 g saturated fat, 310 mg sodium, 23 g carbohydrates, 8 g fiber, 12 g protein, 192 mg calcium

Mother’s Day Brunch Idea: Better with Berry Butter

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Poppyseed Muffins with Strawberry Butter

Mother’s Day is on Sunday, May 14, but you knew that already, right? Of course you did, because mom is special … plus you know what’s good for you! Short changing mom on her special day is just not an option.

We’re here to help. If you’re planning a brunch, here’s an easy, unique and delicious recipe you can do to sweeten up the usual fare. This simple strawberry butter with poppyseed muffins adds color and flavor to the table. Plus it’s something the whole family will enjoy.

Follow this simple recipe, and enjoy! And don’t worry, you can take all of the credit – we won’t say a word.

Yield: 12 muffins

indulgent-recipe

 


Prep time: 15 min   Cook time: 15 min

INGREDIENTS

For the Strawberry Butter:

2/3 cup chopped strawberries
2 tablespoons sugar
1 cup (2 sticks) unsalted butter
1/4 teaspoon salt

For the Almond Poppyseed Muffins:

1 1/3 cups flour
1/2 teaspoon baking soda
1/2 teaspoon salt
4 tablespoons (1/2 stick) butter, softened
3/4 cup granulated sugar
2 eggs
1 1/2 teaspoons almond extract
3/4 cup sour cream
1 tablespoon poppy seeds

INSTRUCTIONS

For the Strawberry Butter:

Sprinkle strawberries with sugar and mix well. Let stand at room temperatures 30 minutes to 1 hour. Drain off liquid and discard or reserve for another use.

Add drained strawberries, butter and salt to bowl of electric mixer. Mix until well incorporated and fluffy, about 3-4 minutes. Serve immediately or refrigerate until ready to serve.

For the Almond Poppyseed Muffins:

Preheat oven to 450°F and butter muffin tin.

In medium bowl, whisk together flour, baking soda and salt.

In large bowl, cream together butter, sugar, eggs, almond extract and sour cream. Add dry ingredients to wet ingredients and mix until combined. Stir in poppy seeds.

Fill muffin tins about 2/3 full each with muffin batter. Bake for 12-16 minutes until toothpick inserted into center comes out clean. Allow to cool on wire rack. Serve warm with strawberry butter.

Strawberry Butter with Almond Poppyseed Muffins
Courtesy of the American Butter Institute and Crème de la Crumb

 

RELATED STORY
Eight Questions for an Oregon Dairy Mom

Mushroom Cheddar Soup

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Mushroom Cheese Soup
This cheesy and creamy soup is for you, whether you are lactose intolerant or not.

Serves 9

indulgent-recipeentree-recipe

 

 

Dietitian’s tip: Use either whole milk or lactose-free whole milk. Cheddar cheese, like all aged cheeses, contains very little lactose so you can enjoy without symptoms. For a healthy balance to your meal, accompany this treat with a side salad or roasted vegetables.

Prep time: 10 min   Cook time: 30 min

INGREDIENTS
Sliced baby portabella mushrooms
1 cup yellow onion, peeled, sliced
1 tablespoon garlic, peeled, minced
1 tablespoon vegetable oill
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup butter
1/4 cup flour
2 cups low-sodium chicken broth
2 cups lactose-free whole milk
2 cups shredded cheddar

INSTRUCTIONS
In a large sauce pan, sauté mushrooms, onion, and garlic in vegetable oil over medium heat, for 3 to 5 minutes. Season with salt and pepper.

Add butter to pan and melt over medium heat; add flour, stirring constantly for 2 to 3 minutes or until incorporated.

Gradually add chicken broth and milk, stirring until incorporated; bring to a boil over medium-high heat.

Reduce to a simmer over medium-low heat; cook for 10 to 15 minutes or until soup is thickened.

Stir in cheddar cheese and simmer for an additional 3 to 5 minutes or until cheese is melted.

Tip: Soup can be made up to one day in advance, and reheated

NUTRITIONAL FACTS
Per serving: Calories 210, Total Fat 14g 22%, Saturated Fat 7g 35 %, Trans Fat 0g, Cholestrol 35mg 12%, Sodium 290mg 12%, Total Carbohydrate 10g 3%, Dietary Fiber 1g 4%, Sugars 3g

Recipe Courtesy of National Dairy Council®

Harvest Cheddar Tart

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Cheddar Apple Pear Tart
Apples, pears and cheese have always been a classic trio. Take them to the next level with this sweet treat.

Serves 6

indulgent-recipeDessert recipe

 

 

Dietitian’s Tip: With an indulgent dessert like this on the menu, plan ahead and enjoy a low calorie and low fat meal first.

Prep time: 5 min   Cook time: 10 min

INGREDIENTS
6 puff pastry shells
1 Bartlett pear, stemmed, cored, chopped
1 red apple, stemmed, cored, chopped
1 tablespoon butter
1/2 teaspoon pumpkin pie spice
6 tablespoons (1.5 ounces) aged Cheddar cheese, shredded
6 teaspoons caramel sauce

INSTRUCTIONS
Preheat oven to 350 F degrees

Bake puff pastry shells according to the package directions.

In a medium skillet, cook pear and apple in butter for 5 to 7 minutes or until tender; sprinkle with pumpkin pie spice.

Fill each puff pastry cup with 2 tablespoons fruit; top with 1 tablespoon shredded cheese.

Bake tart for 2 to 3 minutes or until cheese is melted.

Serve tart with 1 teaspoon caramel sauce.

Tip: Classic Cheddar cheese may be substituted in place of aged Cheddar cheese.

NUTRITIONAL FACTS
Per serving: Calories 290, Total Fat 18g 28%, Saturated Fat 6g 30 %, Trans Fat 0g, Cholesterol 15mg 5%, Sodium 290mg 12%, Total Carbohydrate 29g 10%, Dietary Fiber 2g 8%, Sugars 10g, Protein 6g

Recipe Courtesy of National Dairy Council®

Beef and Broccoli Stroganoff

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Try this lighter twist on a classic creamy dish.  Make it a meal with fresh fruit and a cold glass of milk.

Serves 4

healthy-recipeentree-recipe

 

 

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
1 cup 1% lowfat milk
1 tablespoon soy sauce
1/2 cup dry white wine or water
1 1/2cup fat-free sour cream
1/4 cup Parmesan cheese, grated
4 cups cooked brown rice

Preparation
In a large nonstick skillet, stir-fry beef until browned. Add vegetables, onions and garlic.

Stir-fry over medium heat 3-5 minutes.

Add flour and stir to coat all vegetables. Stir in milk and soy sauce; cook and stir until mixture is thickened and bubbly.

Add wine or water. Gradually add sour cream and parmesan cheese. Cook over medium heat until just heated through; do not boil.

Serve over rice.

Nutrition Information
Per serving: 540 calories, 13 g total fat, 5 g saturated fat, 400 mg sodium, 72 g carbohydrates, 5 g fiber, 34 g protein, 340 mg calcium

Provided by: Oregon Dairy and Nutrition Council

Country Buttermilk Slaw

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This sweet and tangy country slaw adds a refreshing crunch to any meal.

Serves 6

healthy-recipeSide dish recipe

 

 

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)
6 radishes, thinly sliced
2 celery stalks, thinly sliced

Preparation
Whisk together buttermilk, mayonnaise, vinegar, sugar, salt, and pepper in a large bowl until sugar has dissolved.

Add green onions, cabbage, radishes, and celery; toss to coat with dressing.

Nutrition Information
Per serving: 70 calories, 4 g total fat, 0.5 g saturated fat, 170 mg sodium, 6 g carbohydrates, 1 g fiber, 2 g protein, 68 mg calcium

Provided by the Oregon Dairy and Nutrition Council

Milk Chocolate Pudding

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Did someone say guilt-free chocolate? Here’s a dessert that will satisfy your sweet tooth for under 200 calories.

Serves 4

dash-recipehealthy-recipeDessert recipe

 

 

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 acids. Use lactose-free milk if you have lactose intolerance.

Ingredients:
3 tablespoons cornstarch
2 tablespoons cocoa powder
2 tablespoons sugar
1/8 teaspoon salt
2 cups nonfat milk (or lactose-free milk)
1/3 cup chocolate chips
1/2 teaspoon vanilla

Preparation:
In a medium saucepan, mix cornstarch, cocoa powder, sugar and salt until well combined. Whisk in milk. Heat over medium, stirring frequently, until thickened and just beginning to bubble. Remove from heat; stir in chocolate chips and vanilla until chocolate chips are melted and pudding is smooth.

Pour into 4 serving dishes or one large dish and chill until set. To prevent a skin from forming on top place plastic wrap on the surface of the pudding.

Nutrition Information:
Per serving: 197 calories, 5 g total fat, 3 g saturated fat, 31 g carbohydrates, 6 g protein, 3 g fiber, 138 mg sodium, 1 mg potassium, 0 mg magnesium, 125 mg calcium

Recipe from Oregon Dairy and Nutrition Council

Tandori Chicken with Rice

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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

dash-recipehealthy-recipeentree-recipe

 

 

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 heat. Tame the spiciness with a dollop of cool plain lowfat or fat-free yogurt. Serve with steamed brown basmati rice and green peas.

Ingredients:
1 cup plain nonfat yogurt
½ cup lemon juice
5 garlic cloves, crushed
2 tbsp paprika
1 tsp yellow curry powder
1 tsp ground ginger
1 tsp crushed hot red pepper flakes (use ½ tsp for milder flavor)
6 skinless, boneless chicken breasts cut into 1-2 inch pieces
6 skewers soaked in water for at least 15 minutes

Preparation:
Preheat oven to 400 degrees F. Combine yogurt, lemon juice, garlic, paprika, yellow curry powder, ginger and red pepper flakes in a blender and process until smooth.

Skewer an equal amount of chicken pieces onto each of the soaked skewers. Place chicken skewers in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

Spray another shallow baking dish with cooking spray. Remove chicken skewers, discard the yogurt marinade, and place chicken skewers in prepared dish. Brush chicken with reserved yogurt mixture.

Bake for 15-20 minutes or until juices run clear when meat is pierced. Serve immediately. For a slightly more authentic preparation grill the chicken skewers over medium-high heat for 3-5 minutes per side.

Nutrition Information:
Per serving: 165 calories, 2 g total fat, 0.5 g saturated fat, 8 g carbohydrates, 30 g protein, 101 mg sodium, 1 g fiber.

Yogurt and Dill Smashed Potatoes

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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

dash-recipehealthy-recipeSide dish recipe

 

 

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 this flavorful, nutrient-rich and easy-to-prepare recipe.

Ingredients:
1 pound small red potatoes, cleaned, unpeeled
½ cup red onion, diced
1 cup plain lowfat yogurt
2 tablespoons fresh dill, chopped
1 tablespoon fresh parsley, chopped
1 teaspoon fresh garlic, minced
1 tablespoon lemon juice
¼ teaspoon salt
1/8 teaspoon black pepper

Preparation:
Place potatoes in a medium saucepan and cover with cold water. Bring water to a boil over medium-high heat, reduce heat to simmer and cook potatoes until tender, about 15 – 20 minutes. Drain and cool slightly.Meanwhile, mix the remaining ingredients in a large bowl and set aside.Leave skin on and smash each potato on a cutting board using the bottom of a glass. Add the smashed potatoes to the yogurt dressing and stir to coat potatoes.

Nutrition Information:
Per serving: 127 calories, 1 g total fat, 0.5 g saturated fat, 25 g carbohydrates, 5 g protein, 2 g fiber, 196 mg sodium, 120 mg calciumRecipe courtesy of the Oregon Dairy and Nutrition Council.

Breakfast Bread Pudding

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Wake up to warm baked bread pudding with apples and cinnamon.

Serves 4

dash-recipehealthy-recipeentree-recipe

 

 

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 1/2 cup low fat 1% or fat free milk
4 eggs
2 tablespoons brown sugar
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
3 cups cubed whole wheat bread, about 4 slices
1/2 cup peeled and diced apple
1/4 cup raisins
2 teaspoons powdered sugar (optional)

Preparation:
Preheat oven to 350 degrees.

In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt. Whisk until well combined.

Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.

Coat an 8-inch square baking dish with non-stick spray or butter.
Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.

Place the bread pudding into the oven and bake for 40 minutes. Uncover and continue baking until golden brown, about 20 more minutes.

Let stand for 10 minutes before serving. Dust with powdered sugar if desired.

Nutrition Information:
Per Serving: 250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g protein, 170 mg calcium.

Recipe courtesy of the Oregon Dairy and Nutrition Council.