1% Milk: The All-Round Ingredient - ONIE Project

1% Milk: The All-Round Ingredient

Posted by ONIE Project on 10/08/2014

Milk recipes with ONIE

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. 

Quick Oatmeal Apple Muffins from ONIE

Apple Oatmeal Muffins 

ONIE Project: Apple Oatmeal Muffins Nutrition FactsIngredients:

  • 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


  1. Preheat oven to 400° F.
  2. Place 6 cupcake holders in baking tin.
  3. In a mixing bowl, add milk and apple sauce. Stir until blended.
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Just mix until moistened.
  5. Gently stir in apples, raisins, and walnuts.
  6. Spoon into cupcake holders.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan 5 minutes before serving. Store in an airtight container. 

Healthy Chicken and Dumplings recipe from ONIE

Healthy Chicken and Dumplings

Servings: 6
Serving size: 1-1/4 cups soup with 2 dumplings

Ingredients:ONIE Project: Healthy Chicken and Dumplings Nutrition Facts

  • 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


  1. 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.
  2. Skim off foam with a ladle, and then add peas.
  3. In a small bowl, stir together biscuit mix and milk until a soft dough forms. Drop by spoonfuls into soup.
  4. Cook uncovered on low-heat for about 10 minutes.
  5. Refrigerate left overs within 2-3 hours.
Enjoy! These recipes are great with our fall weather.
The ONIE Project Team

ONIE Project  



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