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Skinny Alfredo Sauce

Today is National Fettuccine Alfredo Day. Who doesn’t love Alfredo with it’s creamy, cheesy goodness? It is comfort food at it’s finest, but for those looking to lose weight it might not fit in your calorie limit. Well I have an option that will give you all the flavor with far fewer calories.

My skinny Alfredo is quick to whip up, lower in calories, but packs great flavor. For even fewer calories, I serve it over baked spaghetti squash instead of noodles. If you haven’t tried spaghetti squash in place of pasta give it a try.

To bake, simply cut your squash in half vertically, scoop out the seeds, poke it with a fork, and lay it on a foil lined cookie sheet, skin up. Bake at 400 for 45 minutes. Once baked, you can scoop out the middles and you have what looks like yellow spaghetti noodles (hence the name)

Whether you want to try the spaghetti squash or stick with fettuccine noodles, this sauce is sure to be a hit with your family.

Skinny Alfredo Sauce

Ingredients

  • 4 Tbsp butter
  • 2 cloves garlic, minced
  • 1/2 c. flour
  • 3 1/2 c. milk (1% is what I used )
  • 3/4 cup parmesan (more for garnish)
  • Salt and Pepper to taste
  • Tarragon for garnish

Method:

Melt butter in a large saucepan on low heat. Add garlic and saute for about 1 minute. Next add flour to melted butter and mix until a thin paste forms. Add milk and bring to a boil while whisking in the paste to the milk. Add more milk for a thinner consistency. Once desired consistency reached add parmesan cheese and salt and pepper. Serve hot over pasta or spaghetti squash and garnish with tarragon and parmesan cheese.

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-Megan

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Promoting Breakfast Through FUTP60

Your mother probably told you breakfast is the most important meal of the day and research is now proving her right. Students who  consume a nutrient rich breakfast are more likely to  have higher nutrient intake, improved cognition, and improved academic performance. Breakfast is too important to miss, but can be hard during busy mornings. Here are some ideas to help you eat a nutrient rich breakfast.

The FUTP60 program teaches students the importance of breakfast, fueling your body with a healthy diet, and getting active. We wanted to highlight two Utah schools are using the program to promote breakfast among their student bodies.

BYU Students Helping with the Assembly

BYU Students Helping with the Assembly

WestField Elementary – Alpine district

In conjunction with the BYU Community Nutrition Class, Westfield Elementary put on a FUTP60 School Assembly with Alex Smith.  The PE teacher used the assembly to promote Westfield’s Breakfast Picnics. During these picnics, students gather regularly in the cafeteria to eat breakfast together.  Some bring breakfast from home, but most purchase the school breakfast.  These breakfast picnics teach kids the importance of eating a healthy breakfast and provide them a time to get breakfast and socialize. 

Orem Jr High Breakfast Kiosk fall 2014 1

Breakfast Carnival Booths

Orem Jr High – Alpine District

The Orem Junior High FUTP60 Student Team promotes breakfast and their new healthy Grab and Go Breakfast Kiosk by having special events monthly during breakfast.  They even had a breakfast carnival and featured music and games that encouraged physical activity like shooting on a soccer goal in the corner of the cafeteria, shooting baskets, and doing push ups.  Kids earned tickets by:

1) Eating breakfast at school 

2) Show a selfie of you eating a healthy breakfast at home

3) Successfully complete the physical activity challenge.

The tickets could be turned in for prizes. The new Grab and Go Breakfast Kiosk at Orem Junior High allows students to eat breakfast up until class starts. Because of this, more students are able to eat a healthy breakfast every day. 

We are so excited to see the fun ideas being implemented in our local schools and to see more kids getting active and eating a healthy breakfast. If you are interested in getting involved with FUTP60, contact Becky Low for more information.  (Becky@dairycouncilutnv.com

 

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Super Bowl Popcorn

Processed with VSCOcam with s1 presetThis recipe was adapted from Cooking Together by Erin and Tatum Quon

 

What is your favorite game day treats? Do you favor the wings, chips and dips, or the veggie tray? I love all game day food, but one of my favorites is popcorn. I love it sweet, salty, buttery, or spicy.

With little prep and endless varieties, you are going to want to add this popcorn to your Super Bowl Menu.

For this recipe, I popped the corn on the stove top. I had never done this, and it was so fun. I was giggling as I watched the kernels jumping and turning into little puffs of goodness.  If you are doing this with kids, I would highly recommend popping on the stove. You can also air-pop or microwave for a less fun, but still tasty option.

After your corn is popped, simply add your choice of toppings.

I did a sweet one, a cheesy one, and a spicy one. Then I mixed the sweet and cheesy and it created an awesome sweet and salty flavor! Okay lets get popping!

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Super Bowl Popcorn

Stove top popcorn

1/3 cup canola oil

1/2 cup popcorn kernels

 

Sweet Popcorn

1/2 recipe popped corn (about 5 cups)

2 tsp salt, more or less to taste

1/4 cup powdered sugar

 

Cheesy Popcorn

1/2 recipe popped corn (about 5 cups)

1 tsp salt, more or less to taste

3/4 cup parmesan cheese, grated

3 Tbsp butter, melted

 

Chipotle BBQ

1/2 recipe popped corn (about 5 cups)

1 tsp salt, more or less to taste

2 Tbsp butter, melted

2 Tbsp Chipotle BBQ Dry Seasoning mix, or more to taste ( I used Buffalo Wild Wings)

Method: 

Pour the canola oil into a large saucepan and heat over medium heat. Add the popcorn kernels, cover, and cook, shaking the pan often. Continue until you start to hear and see popcorn pop. Shake continuously, until the popping slows to 3-5 seconds between pops. Remove and divide into two bowls.

Pour desired toppings over popcorn and with clean hands or a large spoon, toss until the toppings evenly coat popcorn. Enjoy!

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-Megan

 

 

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Savoring the Winter with Soup

Roasted Tomato Curry Soup

Roasted Tomato Curry Soup

Is there snow at your house? Currently there is not much around mine and the deceivingly warm days are making me dream of spring. I keep thinking,  “I can go outside without a coat today” and am quickly reminded it is January!

Even though it is the dead of winter…. I have found a way to warm-up and enjoy the cold days. Soup!  As a registered dietitian, I love that soup can be full of veggies and loved by the pickiest eaters. As a busy wife, I love that it freezes well and makes great leftovers. As a foodie, I love the versatility and seemingly endless options.

I can….. and often do, eat soup multiple times a week in the winter, so it seems only fitting that January is National Soup Month. To celebrate we  have 20 amazing soups to share.

 

  1. Roasted Tomato Curry Soup – Becky Low
  2. Roasted Cauliflower Cheddar Soup- Two Peas and Their Pod
  3. Chicken and Cheese Enchilada Chowder- Taste and Tell
  4. Golden Baked Potato Soup- Oh Sweet basil
  5. Slow Cooker Beef Stroganoff Soup- Carlsbad Cravings
  6. Creamy Chicken and Wild Rice Soup- Cooking Classy
  7. Slow Cooker Chicken Parmesan Soup- Foxes Love Lemons
  8. Creamy Tomato Tortellini Soup- Two Peas and Their Pod
  9. Italian Chicken Soup- The Pioneer Women
  10. The Best Cheeseburger Soup- Foodie Crush
  11. White Chicken Chili- Cooking Classy
  12. Slow Cooker Chicken Fajita Soup- The Recipe Critic
  13. Mexican Pinto Bean Soup- The Wanderlust Kitchen
  14. Chicken Pot Pie Soup- Shugary Sweets
  15. Lasagna Soup- Cooking Classy
  16. Philly Cheesesteak Stew- The Cozy Apron
  17. Cream Of Mushroom Soup- Lauren’s Latest
  18. Creamy Corn Soup with Queso Fresco- Skinnytaste.com
  19. Spaghetti Meatball Soup- Chef In Training
  20. Creamy Cajan Chicken Pasta Soup- Carlsbad Cravings

Want more ideas? Check out out Savory Soups Pinterest page!

-Megan

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Lucky Lime Pie

Lucky Lime Pie

In honor of National Pie Day, I whipped up a creamy lime pie from the recipe archives of my co-worker Becky Low. I love citrus flavors and key lime pie is one of my favorites. Normally I favor traditional recipes, but this pie was intriguing – it has great, traditional lime flavor but adds in the creaminess of a cheesecake, and it is DELICIOUS!

Lucky Lime Pie

This pie is easy to make. It starts with lime jello, lime zest and lime juice – all of which get mixed together and added to cream cheese and sweetened condensed milk. Then whipped cream is gently folded into the mixture. At this point you have a light green cream which is poured into a pre-cooked pie crust and refridgerated for 2-3 hours. Don’t worry if the mixture feels to runny and seems like it might overflow from the pie crust… with a little cooling, it sets up beautifully and stays nice and tall without overflowing.

This pie makes about 10 rich servings, and stores well, covered in the fridge….if it lasts that long. Enjoy!

Lucky Lime Pie

Lucky Lime Pie

Ingredients

  • 1 package (3 oz) lime flavored Jello
  • 1/2 cup boiling water
  • 1/2 cup cold water
  • 1/2 cup fresh lime juice (2-3 fresh limes)
  • 1 tablespoon fresh lime zest
  • 1 can (14 oz) fat-free sweetened condensed milk (not evaporated)
  • 1 package (8 oz) fat-free cream cheese, softened
  • 1 cup whipping cream
  • 1 9-inch graham cracker crust

Method:

Dissolve Jello in 1/2 cup boiling water; stir until sugar is completely dissolved in Jello. Add 1/2 cup cold water to Jello, then remove 3/4 cup and set aside. Stir lime juice and zest into remaining Jello and set aside to cool and thicken, but do not allow it to set.

Pour the 3/4 cup reserved Jello into a flat, non-stick 9-inch cake pan, cover and refrigerate. This Jello may be used as a garnish later.

Beat softened cream cheese until smooth; add sweetened condensed milk (not evaporated milk) and stir to blend.

Whip cream until stiff peaks form.

Beat together cream cheese mixture and Jello-lime-juice-zest mixture (product should be thick and light – but not setup). Fold in whipped cream; spoon filling into prepared graham cracker crust. Refrigerate until set (2-3 hours).

Cut pie into 10 pieces. To garnish, use a small cookie cutter to cut shamrock or other fun shapes from set Jello and carefully place shapes on each slice of pie, add curls of lime zest, or thin slices of lime.

Lucky Lime Pie

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-Megan

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Loaded Potato Soup

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January is National Soup Month, which seems like the most appropriate month to me. With the cold snow all around, I want soup every night. To celebrate, I decided to share on of my families favorites.

The first time I had this soup, I was at my aunt house. We had just picked apples off her tree and walked inside to an incredible smell of bacon and potatoes. It was incredible and I had to get the recipe. This soup is pure comfort on cold nights, and my husband begs for it every winter.

I love this soup for it’s flavor, smells, and leftover-ability. It freezes perfectly and reheats well with a little added milk. We have even made it gluten free before for our friends with Celiacs. To make it gluten free, omit the flour and milk and add in extra potatoes and cream. Mash some of the potatoes to thicken the soup.

In the past I have tried to tweak the recipe to make it healthier, but it just needs that bacon grease flavor. So pull out the small bowls, and enjoy this hearty, delicious soup.

Processed with VSCOcam with s1 presetLoaded Potato Soup

Ingredients

  • 1 package (12 oz) bacon
  • 1 large onion, chopped
  • 4 cups chicken broth
  • 4 lbs baking potatoes
  • 1/4 cup butter
  • 3/8 cup flour
  • 4 cups milk
  • 2 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 8 oz sour cream
  • 2 1/2 cups sharp cheddar cheese (shredded)

Method:

In a cast iron skillet, cook bacon over medium heat until well done. You want it crisp for chopping. Place cooked pieces on a plate with paper towels, layer with more paper towels and bacon as needed and press grease out. Crumble bacon ( I prefer to do this in a food processor) set aside. Reserve 1/4 cup bacon grease in skillet, add onions, and cook until transparent.

Meanwhile wash, peel, and chop potatoes. You are going to want to chop these small so they cook quicker. In a 6 quart Dutch oven, mix onions, broth, and potatoes. Bring to a boil, reduce heat, and cover. Cook about 20-30 minutes until potatoes are very tender.

In the skillet melt butter over low heat. Stir in flour to make a paste and cook 1 minute. Gradually stir in 2 cups of milk, salt, pepper, and garlic. Cook over medium heat, stirring constantly until thickened and bubbly.

Add to the potatoes, and stir until soup thickens. Add remaining milk to desired consistency. Stir in sour cream, half of the bacon, and 2 cups of cheese. Cook until cheese is melted. Top bowls with remaining bacon and cheese. Green onions are also nice if available. Enjoy!

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The only other picture I could get after spilling the soup. Opps!

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-Megan

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French Apple Christmas Breakfast

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Christmas is just around the corner, and I have a delicious bread custard from Becky Low. This is perfect for Christmas morning, or any morning. It is prepped the day before, so you just pop it in the oven christmas morning while opening presents and then breakfast is served. So easy and so yummy!

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I made a half batch because it is just me and my husband, but a full batch makes enough for 12. If you are making a full batch, you will need a 9X13. For a half batch, you can use an 8X8 or 8 inch round baking dish. Simply butter the dish, then layer skinned, sliced apples in the bottom.

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Sprinkle on some raisins.

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Next you add your bread. French bread or a crusty bread works really well, but any leftover bread you have should work. Just tear it into pieces and layer it on. Next you mix and pour the custard over the bread, cover, and refrigerate overnight. Super easy!

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An hour before you are ready for breakfast, take it from the fridge to the oven and bake uncovered. When a knife comes out clean and sweet smells feel the air, it is ready. Whip up some caramel syrup and breakfast is served!  Processed with VSCOcam with s1 preset

Ingredients

  • 3 cups whole milk
  • 1/3 cup packed brown sugar
  • 1/3 cup white sugar
  • 6 eggs
  • 1/2 teaspoon salt
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 4 medium apples, peeled and thinly sliced
  • 1 cup raisins
  • 10 slices firm bread
  • Caramel Syrup (see below)

Method:
Butter sides and bottom of 9×13 baking pan. Combine milk, brown sugar and white sugar. Stir to dissolve sugar. Add eggs, salt, cinnamon, and nutmeg; mix well and set aside. Peel, core and thinly slice apples. Arrange apples in bottom of prepared baking pan. Sprinkle raisins over apples. Tear bread into pieces and place on top apples. Pour custard over bread. Cover with plastic wrap and refrigerate 8-10 hours or overnight. Preheat oven to 350º F. Remove cover and bake 60-70 minutes or until knife inserted in center comes out clean. Serve warm with caramel syrup.

Caramel Syrup

  • 1/3 cup packed brown sugar
  • 1/3 cup white sugar
  • 2/3 cup light corn syrup
  • 2/3 cup cream
  • 3 tablespoons milk

Combine brown sugar, white sugar, corn syrup, and cream in heavy sauce pan. Stirring frequently bring to a boil. Reduce heat to simmer and simmer gently 5 minutes. Remove from heat. Syrup will thicken as it cools. Stir in vanilla. When cool stir in milk, one tablespoon at a time, thin to desired consistency. Serve warm. Store unused syrup in the refrigerator.

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-Megan

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