Dairy foods in summer side dishes

Dairy Foods in Summer Side Dishes

Try these delicious ways to add some dairy to your family's summer meal plan.  Lowfat milk and cheeses are a nutritious addition to your food choices.

  Salad on a Stick

  • ½ c. fresh vegetables, cut into 1-in. chunks
    (suggestions:  bell peppers, cucumbers, zucchini, tomato (cherry or grape), radish and mushrooms)
  • 1 - 1 ½ oz. lowfat Cheddar cheese cut into cubes

Salad:  Alternate vegetables and cheese cubes on skewer.  To create the salad, use leaf lettuce or spinach leaves and ribbon around vegetables.

Honey Mustard Yogurt Dressing

  • 1 c. plain, fat free or low fat yogurt
  • 3 Tbsp. sweet honey deli-style mustard
  • 2 tsp. honey
  • 1 tsp. salt
  • 1 tsp. sugar

Cilantro Lime Yogurt Dressing

  • 1 c. plain, fat free or low fat yogurt
  • 1 Tbsp. minced cilantro
  • 2 Tbsp. minced scallion
  • 2 Tbsp. fresh lime juice
  • Salt to taste

To Make Either Dressing:

Stir all ingredients together until well blended.  Store in refrigerator until ready to serve.  Dip and enjoy!

Salsa Mac with Colby Jack

  • 1 c. uncooked elbow macaroni
  • 1 medium tomato
  • ½ medium green bell pepper
  • ½ small onion
  • 1 Tbsp. butter
  • 1 Tbsp. all-purpose flour
  • Fresh ground black pepper
  • 1 ¼ c. 1% lowfat milk
  • 8 oz. lowfat Colby Jack cheese, shredded

Cook macaroni according to package directions.  Meanwhile, dice tomato, green bell pepper and onion.

Drain cooked macaroni and add with tomato and green bell pepper.  Reserve.

Preheat oven to 350°.  In a medium saucepan, sauté diced onion in butter until translucent.   Stir in flour and black pepper.  Add milk.

Cook until slightly thickened and bubbly.  Add cheese and stir until melted.  Add macaroni/vegetable mixture to cheese sauce and coat evenly.

Transfer to a 9-inch pie plate.  Bake for 25-30 minutes or until bubbly.  Cool for about 10 minutes before serving.

Layered Broccoli Salad

  • 6 c. chopped broccoli flowerets
  • 1 small red onion, very thinly sliced
  • 1 ½ c. (6 oz.) grated 50% light cheddar cheese
  • 2/3 c. dried, sweetened cranberries or raisins
  • ½ c. plain fat free yogurt
  • 3 Tbsp. honey
  • 2 Tbsp mayonnaise
  • 2 Tbsp. cider vinegar
  • ¼ c. unsalted, dry roasted, hulled sunflower seeds or chopped walnuts
  • 1 oz. (2 Tbsp.) 50% less fat bacon pieces

In a large glass serving bowl, layer broccoli, onion and cranberries.  In a small bowl, whisk together yogurt, honey, mayonnaise and vinegar.  Drizzle the yogurt dressing over the layered salad.  Layer cheese on top.  Cover and refrigerate until ready to serve.  Sprinkle with sunflower seeds and bacon pieces just before serving.

Cheesy Stuffed Potato

  • 1 large potato, baked
  • ½ c. low fat plain yogurt
  • Freshly ground black pepper to taste
  • 1 c. steamed vegetables, such as broccoli and red bell pepper, coarsely chopped
  • ¼ c. sharp Cheddar cheese, grated

Slice baked potato lengthwise.  Carefully scoop out potato, leaving about ¼" of pulp inside the shell.  Mash the potato in a medium mixing bowl.

Mix in the yogurt, black pepper and cooked vegetables.  Place potato shells on baking sheet.  Spoon mixture back into potato shells.

Top with Cheddar cheese.  Bake for 10-15 minutes at 350°.

For more information, contact:
_______________________________________

Nancy A. Freeman, County Director
Harrison County Extension Service
nfreeman@ext.msstate.edu     (228) 865-4227