Family meals matter: Veg out over breakfast

A fruit salad with sliced bananas, pineapple and blueberries and strawberries that have been marinated in vanilla balsamic vinegar.
BITA HONARVAR | MCT
A fruit salad with sliced bananas, pineapple and blueberries and strawberries that have been marinated in vanilla balsamic vinegar.
By Dairy Council of California,
Posted Oct. 14, 2013, at 12:03 p.m.

According to our “3 out of 5” model for a balanced breakfast (see it at HealthyEating.org/Breakfast), we recommend choosing either fruits or vegetables to round out your balanced breakfast. Of course, you can get extra nutrition points for including all five food groups in your first meal of the day, but in general three out of the five will do. While fruits are a more common breakfast food, #BetterDays can begin with vegetables at breakfast, too.

Get an early jump start on your daily servings of vegetables with a featured family meal of

Arugula and Chicken Sausage Bread Pudding, Breakfast Fruit Salad and Green Tea Smoothies. Other vegetable-rich breakfast recipes to choose from this week include Onion-Pepper-Mushroom Frittata, Apple Corn Muffins, Broccoli and Cheese Strata and Italian Tomato Eggs.

Arugula and Chicken Sausage Bread Pudding

Makes six servings (272 calories/serving)

Chicken sausage comes in a variety of flavors these days. The flavor you pick will have a big impact, so make sure you pick one you like. We tried and liked sweet Italian, apple and Chardonnay sausage and sun-dried tomato and spinach sausage in this recipe.

Ingredients:

Custard

4 large egg whites

4 large eggs

1 cup skim milk

Seasonings

2 tablespoons Dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup sliced fresh basil

Bread & filling

4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)

5 cups chopped arugula, wilted (see tip, below)

3/4 cup chopped artichoke hearts, frozen (thawed) or canned

1 cup diced cooked chicken sausage (5 ounces)

Topping

3/4 cup shredded Fontina cheese

Preparation:

1. Preheat oven to 375 degrees. Coat an 11-by-7-inch glass baking dish or a 2-quart casserole with cooking spray.

2. To prepare custard: Whisk egg whites, eggs and milk in a medium bowl. Add mustard, salt, pepper and basil: whisk to combine.

3. Toss bread, arugula, artichokes and sausage in a large bowl. Add the custard and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

4. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Cook’s Notes

Make ahead: Prepare the pudding through Step 3; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 4.

Tip: To wilt greens, rinse greens thoroughly in cool water. Transfer them to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on high until wilted, 2 to 3 minutes. Squeeze out any excess moisture from the greens before adding them to the recipe.

Breakfast fruit salad

Makes six servings (113 calories/serving)

Ingredients:

2 cups cubed cantaloupe

2 large red apples, chopped

1 cup red or green grapes

1 medium firm banana sliced

1/2 cup lemon yogurt

1 tablespoon orange juice concentrate

Preparation:

In a serving bowl, combine the fruit. Combine the yogurt and orange juice concentrate; drizzle over fruit.

Green Tea Smoothie

Makes four servings (84 calories/serving)

Ingredients:

1/2 cup green tea, steeped for 4 minutes and cooled

1 cup of nonfat vanilla frozen yogurt

1 cup 1-percent low-fat milk

1 1/2 cups ice

2 teaspoons lemon juice

Preparation:

Mix and drink.

“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org.

Distributed by MCT Information Services

 

http://bangordailynews.com/2013/10/14/health/family-meals-matter-veg-out-over-breakfast/ printed on December 22, 2014