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| More 3-A-Day™ Recipes |
Scrambled Egg and Mozzarella Breakfast PizzaRecipe created by 3-A-Day™ of Dairy Makes 2 servings Prep time: 4 minutes Cook time: 9 minutes 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 oregano or Italian seasoning, dash 4 teaspoons pizza sauce 1/2 cup shredded low-moisture, part-skim Mozzarella cheese 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 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 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 5 minutes, or until cheese is melted. *Or, bake in a toaster oven at 350 degrees Fahrenheit for 5 minutes. Nutritional Facts per serving for meal recipe: Calories 190, Total Fat 5g, Saturated Fat 3g, Cholesterol 15mg, Sodium 520mg, Calcium 30% Daily Value, Protein 17g, Carbohydrates 19g, Dietary Fiber 3g
Makes 2 servings Prep time: 15 minutes Cook time: 10 minutes 1 (6-inch) whole wheat pita bread 1/2 cup shredded reduced-fat Monterey Jack or Mozzarella cheese 2 (1/8-inch thick) slices cooked deli chicken (1 ounce each), cut into strips 1/2 cup diced fresh pineapple or canned pineapple tidbits in its own juice, drained 3 teaspoons pizza or pasta sauce 2 teaspoons finely chopped green onion chopped parsley for garnish (optional) Preheat oven to 375 degrees Fahrenheit. Split pita into 2 rounds by placing pita flat on work surface and carefully cutting around the edge. Separate the 2 rounds and place, cut side up, on a work surface. Spread each pita round with 1 1/2 teaspoons of pizza sauce. Top each pita with half of the cheese, chicken, pineapple, onion and parsley, if desired. Bake for 8-10 minutes or until cheese is melted and edges are browned. Nutritional Facts per serving for meal recipe: Calories 2300, Total Fat 7g, Saturated Fat 4g, Cholesterol 40mg, Sodium 700mg, Calcium 25% Daily Value, Protein 20g, Carbohydrates 24g, Dietary Fiber 3g
Makes 1 serving Prep time: 5 minutes 4-7 ice cubes 1 cup (8 ounces) plain fat-free yogurt 3/4 cup mango slices in extra light syrup,* drained 1 teaspoon sugar substitute (optional) mango slices for garnish (optional) Place ice in bottom of blender. Add yogurt, mango and sugar substitute, if desired. Blend ingredients until smooth. Pour into a tall glass and garnish with mango slices, if desired. Serve immediately. *Mango slices can be found in jars in your grocery store's produce section. Nutritional Facts per serving for meal recipe: Calories 180, Total Fat 0g, Saturated Fat 0g, Cholesterol 5mg, Sodium 140mg, Calcium 30% Daily Value, Protein 11g, Carbohydrates 40g, Dietary Fiber 2g
Makes 4 servings Prep time: 15 minutes Cook time: 37 minutes 3 tablespoons barbeque sauce 4 small boneless, skinless chicken breast halves (1 pound) 2 small unpeeled red potatoes, thinly sliced 1 red or green bell pepper, seeded and sliced 1 green onion, finely chopped 1/4 teaspoon salt 1/8 teaspoon black pepper 1 1/2 cups shredded reduced-fat Cheddar cheese Preheat oven to 375 degrees Fahrenheit. Place a foil sheet, approximately 12x12 inches, on a work surface. Spoon about 1 teaspoon of the barbecue sauce in the center of the foil sheet. Place one chicken breast half over barbecue sauce and spread another teaspoon of sauce over chicken. Top with a quarter of the potato, bell pepper and onion. Sprinkle with a little of the salt and pepper. Fold foil in half to cover contents; make narrow folds along edges to seal. Repeat with remaining ingredients to assemble three more packets. Place packets on a baking sheet and bake for 35 minutes. Open foil packets with scissors and carefully pull back edges (contents may be very hot). Sprinkle a quarter of the cheese over the top of each chicken breast half and return to oven, unsealed, for 2 minutes or until cheese is melted. With a spatula, transfer the contents of each packet onto individual serving plates, if desired. Nutritional Facts per serving for meal recipe: Calories 290, Total Fat 4.5g, Saturated Fat 2.5g, Cholesterol 75mg, Sodium 630mg, Calcium 20% Daily Value, Protein 381g, Carbohydrates 21g, Dietary Fiber 2g
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Monterey Jack Pita Pizza
Mango Yogurt Smoothie
BBQ Chicken and Cheddar Foil Packet Dinner