1% Milk: The All-Round Ingredient
1% milk, it is an all-round cooking ingredient. I used to believe that it would not work for cooking. I was wrong! It works great for cooking whether baking, preparing a cream-based sauce, or preparing a dipping sauce for battering. Our nutritionist, Stephanie DeBerry, prepared delicious recipes using 1% low-fat milk as an ingredient in the ONIE Test Kitchen.
Today, we are featuring Apple Oatmeal Muffins and Healthy Chicken & Dumplings.
Apple Oatmeal Muffins
- ½ cup 1% low-fat milk
- 1/3 cup applesauce
- ½ cup whole wheat flour
- ½ cup uncooked quick-cooking oats
- ¼ cup sugar
- ½ Tbsp baking powder
- ½ tsp ground cinnamon
- 1 tart apple, cored and chopped
- 1/4 cup raisins
- 1/4 cup chopped walnuts
- Preheat oven to 400° F.
- Place 6 cupcake holders in baking tin.
- In a mixing bowl, add milk and apple sauce. Stir until blended.
- Stir in flour, oats, sugar, baking powder, and cinnamon. Just mix until moistened.
- Gently stir in apples, raisins, and walnuts.
- Spoon into cupcake holders.
- Bake for 15-20 minutes or until an inserted toothpick comes out clean.
- Cool in pan 5 minutes before serving. Store in an airtight container.
Healthy Chicken and Dumplings
Serving size: 1-1/4 cups soup with 2 dumplings
- 1 lb skinless, boneless, chicken breast, cut into cubes
- 1/2 cup chopped onion
- 1 ½ tsp poultry seasoning
- 1 medium carrot, sliced
- 1 stalk celery, sliced
- 3 cups 33% less sodium chicken broth
- 1 (10 oz.) package peas, frozen
- 1 cup heart smart biscuit mix
- 1/3 cup 1% low-fat milk
- Place chicken, onion, carrot, celery, and broth in large saucepan. Simmer for 10 minutes or until chicken is no longer pink. Reduce heat to low.
- Skim off foam with a ladle, and then add peas.
- In a small bowl, stir together biscuit mix and milk until a soft dough forms. Drop by spoonfuls into soup.
- Cook uncovered on low-heat for about 10 minutes.
- Refrigerate left overs within 2-3 hours.