At the breakfast table, in the car or on the bus, enjoy a healthy breakfast of Grab-and-Go Breakfast Bites with Bran Muffins and Grapefruit with Yogurt Dip.
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GRAB-AND-GO BREAKFAST BITES
Number of servings: 10 or more
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1 bag (12 ounces, steam-in-the-bag) frozen Broccoli florets, steamed according to package directions
6 eggs
1/2 cup low-fat milk
1/8 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
2 tablespoons chopped red bell pepper (about 1/4 of a pepper)
1 cup (4 ounces) shredded cheddar or mozzarella cheese
PREPARATION:
1. Preheat oven to 350 F. Coat 12 muffin cups in a muffin/cupcake pan with non-stick cooking spray; set aside.
2. On a cutting board, roughly chop 1 cup of steamed broccoli. Place chopped broccoli in medium mixing bowl; use remaining broccoli for another purpose.
3. To the bowl of broccoli, add all remaining ingredients except cheese; whisk together.
4. Using a 1/4-cup measuring cup, divide mixture among 12 muffin cups; top each cup with about 1 rounded tablespoon of cheese. Bake for 20-22 minutes or until set. Cool for 5 minutes before removing from muffin cups.
Makes 12 Bites
COOK’S NOTES:
To avoid extra clean-up of baked-on egg, heavily spray sides and bottoms of muffin cups or use aluminum foil cupcake liners if planning to eat immediately; can also be warmed for 5 minutes in a 350 F oven. (Do not put foil-lined Bites in the microwave.)
Source: WA State Dairy Council + Dairy Council of CA
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BRAN MUFFINS
Number of servings: 8
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1 cup flour
1/2 cup sugar
2 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups bran cereal
1 cup low-fat milk
1 egg
1/4 cup oil
PREPARATION:
Combine first 5 ingredients and let set.
Combine bran and milk, let stand 5 minutes. Add in eggs and oil and stir in flour mixture.
Fill greased muffin tins. Bake for 15-20 minutes at 400 F.
Source: Tammy
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GRAPEFRUIT WITH YOGURT DIP
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
2 red grapefruits, peeled, skinned, and cut into chunks
3 cups plain Greek-style yogurt, fat-free
6 tablespoons honey
3 teaspoons fresh lime juice
1/2 teaspoon cardamom (optional)
PREPARATION:
In a mixing bowl, stir together the yogurt, honey, lime juice and cardamom (if desired). Divide into four bowls and serve with equal portions of the grapefruit.
Yield: 3/4 cup
Prep-time: 10 minutes
Source: MM User
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"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
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