Johnson City Press Monday, November 24, 2014
TriCityMom

Family Meals Matter: Veg out over breakfast

September 24th, 2013 11:11 am by Staff Report

Family Meals Matter: Veg out over breakfast

Family Meals Matter: Veg out over breakfast

HealthyEating.org

MCT

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.

FEATURED FAMILY MEAL:

ARUGULA AND CHICKEN SAUSAGE BREAD PUDDING

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/80106/arugula-chicken-sausage-bread-pudding.aspx

Total Preparation Time: 15 to 30 minutes

Actual Cooking Time: 2 hours

Number of Servings: 6 (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

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7703/breakfast-fruit-salad.aspx

Total Preparation Time: less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 6 (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

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/68359/green-tea-smoothie.aspx

Total Preparation Time: less than 15 minutes

Actual Cooking Time: No cooking required

Number of Servings: 4 (84 calories/serving)

Ingredients:

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

1 cup of non-fat vanilla frozen yogurt

1 cup 1-percent low-fat milk

1 1/2 cups ice

2 teaspoons lemon juice

Preparation:

Mix and drink.

ADDITIONAL RECIPES:

ONION-PEPPER-MUSHROOM FRITTATA

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/7049/onion-pepper-mushroom-frittata.aspx

APPLE CORN MUFFINS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/73302/apple-corn-muffins.aspx

BROCCOLI AND CHEESE STRATA

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/10210/broccoli-and-cheese-strata.aspx

ITALIAN TOMATO EGGS

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/76953/italian-tomato-eggs.aspx

———


comments powered by Disqus