Healthy food on a stick recipes from the Midwest Dairy Association - KWWL - Eastern Iowa Breaking News, Weather, Closings

Healthy food on a stick recipes from the Midwest Dairy Association

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Salad on a Stick

Ingredients:

Salad:
leaf lettuce or spinach leaves
1/2 cup fresh vegetables, cut into 1-inch chunks (suggestions: bell peppers, cucumbers, red onion, zucchini, cherry or grape tomatoes, radish and mushrooms)
1-11/2 ounces of low-fat Cheddar cheese, cut into cubes

Honey Mustard Yogurt Dressing:
1 cup plain, fat-free or low-fat yogurt
3 tablespoons sweet honey deli-style mustard
2 teaspoons honey
1 teaspoon salt
1 teaspoon sugar

Cilantro Lime Yogurt Dressing:
1 cup plain, fat-free or low-fat yogurt
1 tablespoons minced cilantro
2 tablespoon minced scallion
2 tablespoon fresh lime juice
salt to taste


Preparation:

Salad:
Alternate leaf lettuce or spinach leaves, vegetables and cheese cubes on skewer.

Honey Mustard Dressings:
In a small bowl, stir all ingredients together until well blended. Store in refrigerator until ready to serve. Dip and enjoy!

Cilantro Lime Dressing:
In a small bowl, combine the yogurt, cilantro, scallions and lime juice. Add salt to taste. Set aside for at least an hour to allow flavors to meld. Will keep 3 to 4 days in refrigerator.


Nutritional Facts:

Nutritional Information per serving (of salad only):

Calories: 90
Fat: 3g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 260mg
Calcium: 20% Daily Value
Protein: 11g
Carbohydrates: 4g

Nutritional Information per serving (of Honey Mustard Dressing only):

Calories: 30
Fat: 1g
Saturated Fat: 0g
Cholesterol: .5mg
Sodium: 240mg
Calcium: 4% Daily Value
Protein: 1g
Carbohydrates: 4g

Nutritional Information per serving (of Cilantro Lime Dressing only):

Calories: 16
Fat: 0g
Saturated Fat: 0g
Cholesterol: .5mg
Sodium: 70mg
Calcium: 5% Daily Value
Protein: 1g
Carbohydrates: 2g

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Fruity Yogurt Dip

Ingredients: 1 cup vanilla yogurt
1/2 cup fat free sour cream
3 Tbsp instant vanilla pudding mix

Preparation: Mix all ingredients until well blended. Cover and chill for at least one hour. Serve with favorite fruit for dipping.

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