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Oatmeal Carrot Raisin Muffins

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Ingredients

  • 1 cup rolled oats
  • 1 cup wheat flour
  • 1/4 cup raisins
  • 1/4 cup walnuts (optional)
  • 1 teaspoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon salt
  • 1/2 cup applesauce
  • 3-4 medium carrots, grated (or 1 cup shredded)
  • 1 cup fat-free vanilla yogurt
  • 3 eggs

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 400°F. Coat muffin tins with nonstick cooking spray.
  3. Combine oats, wheat flour, raisins, walnuts (optional), baking powder, cinnamon, allspice, and salt in a large bowl and mix until combined. 
  4. Add applesauce, carrots, vanilla yogurt, and eggs. Stir until just mixed.
  5. Spoon muffin mixture into pre-greased muffin tins.
  6. Bake for 23-28 minutes for regular muffins, or 15-18 minutes for mini muffins. 
  7. Serve warm, drizzled with honey or maple syrup, if desired.

Makes 12 regular muffins | 24 mini muffins

Cauliflower Tots

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Ingredients

  • Cooking Spray
  • 1 head cauliflower
  • 2-3 large eggs
  • ½ cup reduced-fat, shredded cheddar cheese
  • 1/3 cup bread crumbs
  • 2 green onions, chopped
  • ¼ teaspoon black pepper
  • Nonstick spray
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat the oven to 400°F. Coat one large or two small baking sheets with cooking spray. Set aside.
  3. Cut cauliflower into florets.
  4. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool.
  5. Once cool, mince the cauliflower or finely chop it using a blender or food processor.
  6. Add 2 eggs and the remaining ingredients into the minced cauliflower. If the mixture is too crumbly, add the third egg. Let the mixture rest for 10 minutes.
  7. After resting, stir the mixture again. Scoop cauliflower with a tablespoon onto the sprayed baking sheet. Form the ball into the shape of a tater tot. Repeat to make 35 tots.
  8. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.

Makes 7 servings

Picnic Chicken

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Ingredients

  • 3 1/2 pounds raw chicken pieces
  • 2 1/2 cups corn flakes or bran flakes cereal, finely crushed
  • 20 whole-grain crackers, finely crushed
  • 1/2 teaspoon cayenne pepper
  • 2 garlic cloves, chopped (1 teaspoon minced or 1/2 teaspoon powder)
  • 2 egg whites
  • 1 cup low-fat plain yogurt
  • 1 Tablespoon mustard
  • 1/2 teaspoon salt
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 375°F.
  3. Spray a baking sheet (any size) with nonstick spray.
  4. Remove skin and visible fat from chicken. Cut chicken into strips or chunks.
  5. In a bowl, combine egg whites, yogurt, mustard, and salt.
  6. In a shallow bowl, combine cereal and cracker crumbs, cayenne, and garlic.
  7. Dip chicken pieces into the yogurt mixture to coat. Then dip into the cracker mixture and pack crumbs onto each piece of chicken.
  8. Arrange pieces on baking sheet coated with nonstick spray.
  9. Bake at 375°F for 50 minutes until the internal temperature of chicken reaches 165°. Larger pieces make take longer.

Makes 14 servings

Cereal Snack Mix

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Ingredients

  • 2 Tablespoons canola oil
  • 2 1/2 cups assorted unsweetened dry whole-grain cereals
  • 1/2 -1 cup assorted nuts
  • 1 Tablespoon CNP seasoning of choice (CNP Herb Ranch Seasoning, CNP Italian Seasoning, or CNP Mexican Seasoning) or preferred combination of spices like paprika, chili powder, garlic powder, onion powder, or cinnamon, nutmeg, and a little brown sugar.
 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.

  2. Add oil to the bottom of a large baking pan. 

  3. Pour in cereal and nuts. Stir to coat pieces.

  4. Sprinkle on seasonings, stir, and spread evenly across the baking pan.

  5. Bake uncovered at 250°F for 20-30 minutes or until cereal begins to brown.

  6. Place about 1/4 cup of mix into small plastic sandwich bags. One recipe will make about 12 snacks. 

Makes 12 servings

1/4 cup is a serving

No Bake Breakfast Cookies

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Ingredients

  • ½ cup creamy peanut butter
  • ½ cup honey
  • ½ cup non-fat dry milk
  • 2 ½ cups flaked cereal
  • ½ cup raisins

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Heat honey and peanut butter in a medium saucepan over low heat. Stir until blended.
  3. Remove mixture from heat.
  4. Stir in dry milk.
  5. Fold in cereal and raisins.
  6. Drop by heaping Tablespoons onto to form mound.
  7. Cool to room temperature. Store in refrigerator.

Makes 12 servings

Cinnamon Raisin Breakfast Mix

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Ingredients

  • 1/4 cup sugar
  • 1 teaspoon ground cinnamon
  • 1/4 cup margarine
  • 1 1/2 cups square, whole-grain corn cereal
  • 1 1/2 cups square, whole-grain rice cereal
  • 1/2 cups square, whole-grain wheat cereal
  • 1/2 cup raisins or dried cranberries
    Note: mix and match whole-grain cereal amounts based on what you have on hand and what is available at the store.
 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In small bowl, mix sugar and cinnamon; set aside.
  3. In large microwavable bowl, microwave butter uncovered on High about 40 seconds, or until melted.
  4. Stir in cereals until evenly coated. Microwave uncovered for 2 minutes, stirring after 1 minute.
  5. Sprinkle half of the sugar mixture evenly over cereals; stir. Sprinkle with remaining sugar mixture; stir.
  6. Microwave uncovered for 1 minute.
  7. Stir in raisins or dried cranberries.
  8. Spread on paper towels or wax paper to cool.

Makes 10 servings

1/4 cup is a serving

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