7.
Nutty Blueberry Quinoa Oatmeal
Spice up your morning meal by adding quinoa and blueberries. Pair this dish with a glass of milk for 21 grams of protein power to start your day!
Directions
Combine milk and oats and cook according to package instructions to desired creaminess. Stir in quinoa, blueberries, maple syrup, pecans and cinnamon and serve hot. Enjoy with an 8-ounce glass of milk. Recipe and photo by Elle Penner.
Makes 1 serving
2/3 cup low fat milk
1/3 cup old-fashioned oats
1/4 cup cooked quinoa
1/4 cup blueberries
1 teaspoon maple syrup or sweetener of choice
2 tablespoons pecan pieces
2-3 dashes cinnamon
Calories: 376 Total Fat: 17g Saturated Fat: 3g Monounsaturated Fat: 7g Polyunsaturated Fat: 4g Cholesterol: 13mg Sodium: 255mg Potassium: 506mg Total Carbohydrate: 46g Dietary Fiber: 6g Protein: 13g Vitamin A: 7% Vitamin C: 12% Calcium: 23% Iron: 7% Nutrition figures based on using lowfat milk.
8.
Sweet potatoes, lowfat milk and chicken sausage combine in this tasty egg scramble to give you a protein boost to start your morning right. Add a cup of milk for 22 grams of protein.
Coat a nonstick skillet with nonstick spray; heat over medium. Add the sausage, onion, red pepper, and sweet potato and cook, covered, stirring often, until vegetables are tender (test a chunk of sweet potato to be sure). Meanwhile, beat eggs with milk in a small bowl until blended. When the vegetables are tender, transfer them to a plate. Return the skillet to the burner, add the egg mixture and cook, stirring often, until eggs are softly scrambled. Off heat, stir in spinach, reserved sausage mixture, salt, and pepper. Serve immediately with a toasted English muffin half.
Makes 4 servings
½ cup (4 oz.) - chicken apple sausage, diced
¼ cup - onion, diced
¼ cup - red pepper, diced
¼ cup - sweet potato, diced
4 - eggs
2 tablespoons - low fat or fat free milk
½ cup - fresh spinach leaves, chopped
salt and pepper
2 - whole wheat English muffins, split, toasted
210 calories; 10 g fat; 3 g saturated fat; 240 mg cholesterol; 14 g protein; 18 g carbohydrates; 3 fiber; 410 mg sodium; 60 mg calcium (6% of daily value). Nutrition figures based on using fat free milk.
