Mini Broccoli Cheddar Bakes
1 box whole wheat pasta (elbow macaroni)
2 cloves garlic
1 tbsp butter
1 tbsp olive or canola oil
2 tbsp flour
2 cups chicken stock or water
2 cups milk (skim, 1% or 2%)
½ tsp salt (plus 1tsp for pasta water)
½ tsp black pepper
2 cups shredded cheddar cheese (reduced fat)
4 oz nufchatel cheese (or light cream cheese)
1 cup frozen peas
2 cups broccoli
½ cup grated Parmesan cheese
Preheat oven to 400 degrees. Bring large pot of water to a boil, while it heats: chop broccoli into tiny pieces, mince onion and garlic (chop into fine pieces).
Melt butter into olive oil in medium sauce pot and saute onion and garlic on low heat for 5 minutes then add flour. Cook for 2 minutes whisking occasionally. Whisk quickly while adding the chicken stock/water. Whisk thoroughly to remove lumps. Whisk in the milk.
Add broccoli and bring liquid to a boil; then reduce to low heat. Add salt and pepper.
Whisk in the shredded cheese. When melted, add the cream cheese in spoon fulls while whisking. Whisk mixture on low heat for 2-3 minutes until all the cheese is melted.
Add salt to boiling water, then add pasta to boiling water and boil for 3 minutes.
Crack eggs into a small bowl and whisk together. Add a ¼ cup of the cheese mixture to eggs while beating the eggs, continuously whisk the eggs and add another ¼ cup of cheese mixture. Do this two more times, and then add the egg/cheese back into the sauce pot and whisk thoroughly. Turn heat off. Pour into a large mixing bowl.
Add pasta into the bowl and add the peas. Mix all ingredients well.
Spray a standard size (or mini) muffin tin with cooking spray and spoon pasta into the cups.
Sprinkle grated cheese on top. Bake for 20-25 minutes or until tops are golden brown.
Remove and let cool for 10 minutes. Scoop cups out and enjoy, or refrigerate/freeze for later.
6 zucchini squash
½ cup milk
2 cups flour
2-3 cups bread crumbs
Preheat oven to 450 degrees and line baking sheet with foil. Spray w/cooking spray. Cut zucchini length wise into long strips and cut strips into sticks.
Beat eggs and milk in a shallow container; pour flour into another shallow container or plate (add salt); pour bread crumbs into a third dish
With one hand coat the zucchini strips in flour (shake excess off) and place into egg/milk mixture. Use the other hand (or a fork) to coat strips in egg wash and move it to the bread crumbs. Use the first (dry/flour hand) to coat strips in bread crumbs and transfer to baking sheet lined with foil.
Continue with all strips. Spray the tops of the fries with cooking spray and bake for 10-12 minutes or until golden brown. Sprinkle with a ¼ tsp salt and ¼ tsp pepper while still hot.
Mini Frittata Recipe
(makes about 24 frittatas)
6 eggs cooking spray
½ cup skim milk mini muffin tray
¾ cup low-fat (part skim) mozzarella cheese whisk
2 small/medium tomatoes (1 cup chopped) mixing bowl
1 cup steamed broccoli
¼ tsp salt
¼ tsp pepper
Cut and steam broccoli in ½ inch pieces (steamer insert for 2min or microwave in a bowl 2 min with ¼ cup water and plastic wrap)
Chop tomatoes into ½ inch pieces
Preheat oven to 425 degrees and then place mini muffin tray into oven to preheat
Whisk eggs, milk salt and ½ cup of the cheese together in a mixing bowl (reserve ¼ cup cheese)
Add tomatoes and broccoli
Remove tray and spray with cooking spray
Fill mini muffin tray with batter almost all the way full. Use remaining cheese to sprinkle on top.
Bake the frittatas for about 6-8 minutes or until the tops are golden brown and bubbly.
Whole Wheat Blueberry Pancakes w/ Yogurt Maple Sauce
(makes about 10 cakes)
1 ¼ cups whole wheat flour non-stick skillet
2 tsp baking powder whisk
½ tsp salt spatula
¾ cup blueberries (fresh or frozen) cooking spray
1 cup skim milk small bowl
1 egg mixing bowl
1 tbsp sugar
1 cup plain or vanilla yogurt (low-fat or nonfat)
1 tsp vanilla
3 tbsp maple syrup
In mixing bowl combine flour, baking powder and salt. Whisk to mix.
In small bowl whisk egg, sugar and milk and ½ tsp of vanilla (reserve ½ tsp for sauce if using plain yogurt)
Add wet ingredients into the flour bowl and mix gently until mixture is all wet but still lumpy with bits of flour (do not over mix). Add the blueberries and fold into the batter.
Preheat a non-stick pan to med heat (2min at least) spray with cooking spray.
Scoop ¼ cup of batter to form pancakes and spread out. Cook until small bubbles start forming (about 2-3min) and then flip them for an additional 2-3 min. Pancakes should be light golden color.
Whisk the yogurt, maple syrup and ½ tsp vanilla (if using plain yogurt)
Dip pancakes in sauce or drizzle sauce on top and enjoy!
© Urban Baby 2011