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THE CHAMPION, THURSDAY, NOVEMBER 14 - 20, 2019
Kid-friendly, make-ahead meals
(Family Features) As families look to
incorporate more nutritious dishes into meals
from morning to night, using kid-friendly
recipes can help make the process easier and
more fun.
To help make it easier for busy parents
to plan and serve healthier meals, registered
dietitian Melanie Marcus, Dole’s nutrition
and health communications manager, created
a series of frozen fruit- and vegetable-based
dishes including main courses, smoothies,
desserts, sides and more. Because these
recipes can be made in advance and frozen
for later use, they’re perfect for on-the-go
families and busy lifestyles.
For example, these frozen sandwiches
make for an easy grab-and-go breakfast while
make-ahead lasagna simplifies busy evenings
and banana split cups can appease those
dessert cravings.
These and other family-friendly recipes
are part of Dole’s healthy-living alliance
with Disney’s Frozen 2. For details, visit
dole.com/Disney. Follow Dole at #Dole and
#DoleRecipes.
Make-Ahead Frozen Brrr-eakfast Bites
Prep time: 15 minutes, plus cooling time
Cook time: 25 minutes
Servings: 8
Nonstick cooking spray
8 eggs
1 tablespoon olive oil
1 package (8 ounces) mushrooms, sliced
1 red onion, chopped
1 medium red bell pepper, chopped
4 cups baby spinach
1 cup fat-free milk
1/4 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper
8 100 percent whole-grain English muffins,
split
8 frozen chicken breakfast sausage patties
Heat oven to 375 F. Spray 13-by-9-inch
baking dish with nonstick cooking spray.
In large bowl, whisk eggs. In large skillet
over medium heat, heat oil. Add mushrooms,
onion and bell pepper; cook 2 minutes,
stirring occasionally. Add spinach; cook
3 minutes, or until spinach wilts, stirring
occasionally. Stir milk, salt, pepper and
vegetables into eggs; transfer to prepared
dish. Bake 25 minutes, or until set and
internal temperature reaches 160 F; cool and
cut into eight equal pieces.
Assemble sandwiches with muffins,
sausage patties and egg mixture; wrap tightly
with plastic wrap and freeze up to two weeks.
Unwrap one sandwich; wrap loosely with
paper towel. Heat in microwave oven on high
2 1/2-3 minutes, or until completely heated
through and internal temperature of sausage
and egg mixture reaches 165 F.
Approximate nutritional information
per serving (1 sandwich): 317 calories (114
calories from fat); 13 gfat; 0 gtrans fat; 2
g polyunsaturated fat; 4 g monounsaturated
fat; 212 mg cholesterol; 572 mg sodium;
33 g carbohydrates; 334 g potassium; 4 g
fiber; 6 g sugars; 19 gprotein; vitamin A
25%; vitamin C 35%; calcium 15%; iron
20%; vitamin E 8%; thiamin 25%; vitamin
B6 10%; phosphorus 15%; magnesium 15%;
manganese 15%.
Frozen Banana Split Cups
Prep time: 15 minutes, plus freezing time
Servings: 12
2/3 cup gluten-free dark chocolate chips
2 teaspoons grapeseed oil
3 strawberries, hulled and thinly sliced
1 ripe banana, peeled and thinly sliced
2 tablespoons chopped roasted unsalted
peanuts
Line 12-cup mini muffin tin with mini
cupcake liners.
In small, microwave-safe bowl, heat
chocolate chips in microwave oven on high
1 minute, or until melted, stirring every 20
seconds; stir in oil.
Fill cupcake liners with half of chocolate
mixture; top with strawberries, banana,
remaining chocolate mixture and peanuts.
Freeze in airtight container at least 1
hour, or up to 2 weeks.
Approximate nutritional information
per serving (1 cup): 92 calories; 65
calories from fat; 7 g fat; 0 g trans fat; 1 g
polyunsaturated fat; 1 g monounsaturated
fat; 0 mg cholesterol; 0 mg sodium; 54 mg
potassium; 10 g carbohydrates; 2 gfiber; 6
g sugars; 2 gprotein; vitamin A 0%; vitamin
C 2%>; calcium 0%; iron 15%; vitamin E 2%>;
thiamin 0%; vitamin B6 2%>; phosphorus 0%;
magnesium 2%>; manganese 4%>.
