Low fat dairy recipes – tasty, healthy & delicious dairy rich recipes

by Lauren James on November 29, 2013

Bircher Muesli Pancakes                                                                                  Makes 4 serves

1 & ¾ cups rolled oats

1 cup reduced fat milk

1 cup reduced fat vanilla yoghurt, plus extra to serve

2 tblspns honey

4 apples, peeled, cored and ¼’d

1 tblspn water

½ tspn cinnamon

finely grated rind of 1/ lemon

½ cup plain wholemeal flour

1 ½ tspns baking powder

2 eggs, lightly beaten

olive oil spray

  1. Combine the oats, milk, yoghurt and honey in a large bowl. Cover and chill overnight.
  2. Place apples, water, cinnamon and lemon in a microwave safe bowl. Cover and microwave on high for 2 minutes or until apple is softened.
  3. Sift the flour and baking powder into the oat mixture. Stir the beaten eggs into the batter until just smooth.
  4. Spray a non-stick pan with oil and heat to medium-high. Pour ¼ cup of batter into the pan and cook until bubbles form, turn and cook the other side. Remove and cover to keep warm.
  5. Arrange 4 pancakes as a stack, top with apple and extra yoghurt.

 

Quinoa, chicken and fetta salad                                     Makes 4 serves                       

2 tblpns chopped mint

2 tblspns chopped Italian parsley

1/3 cup lemon juice

1 tblspn olive oil

500g skinless chicken pieces (tenderloins or thighs)

200g quinoa, rinsed and drained

oli spray

1 bunch asparagus or broccolini, cut into 4cm lengths

250g reduced fat fetta, crumbled

4 spring onions, thinly sliced

50g baby rocket

1 pomegranate, seeds removed

  1. Mix mint, parsley, lemon juice and oil. Pour ½ of the dressing over the chicken to marinate and reserve rest for the salad.
  2. Boil qinoa for 10-12 mins, or until just tender. Drain and transfer to a large bowl.
  3. Spray chicken and asparagus or broccolini lightly with oil and bbq/char-grill over high heat until chicken is cooked through. Rest for 5 mins and slice.

Add sliced chicken, asparagus/broccolini, fetta, spring onions, rocket and pomegranate seeds to the quinoa. Drizzle with reserved dressing. Toss.

 

Beetroot ricotta and turkey sandwich                                     Makes 4 serves                       

225g can of beetroot, drained

1 cup firm ricotta

2 tblpns chopped chives

8 slices wholegrain bread or 4 wholegrain wraps

300g lean sliced or shaved turkey breast

50g mixed greens

1 small Lebanese cucumber sliced

  1. Blend the beetroot, ricotta and chives until smooth.
  2. Spread beetroot mix over one side of each piece of bread or wrap. Add turkey, greens and cucumber.

 

Ricotta and cherry protein balls                                                Makes 10                       

¼ cup oatbran

2/3 cup hazelnut meal

250g firm ricotta

2 tablespoons honey or maple syrup

¼ cup chopped dried cherries or cranberries

1/4 cup chopped dried pears

¼ cup skim milk powder or whey protein powder

1 teaspoon cinnamon

1/3 cup chia seeds

  1. Mix oatbran, hazelnut meal, ricotta, honey or syrup, dried fruit, milk or protein powder and cinnamon in a large bowl until well combined.
  2. Roll heaped teaspoonfuls of the mix into balls with your hands. Put chia seeds in a sealable plastic bag, add balls a few at a time and shake to coat.
  3. Can be kept in fridge for up to 3 days.

 

Banana and kiwi breakfast smoothie                                                Serves 2                       

1 cup reduced fat natural yoghurt

1 cup reduced fat milk (your choice)

2 bananas

2 tspns honey or syrup

1 tbspn rolled oats

2 kiwi fruit, peeled and chopped

Ice

  1. Blend all ingredients until smooth.

NB this can be FODMAPS friendly using your preferred milk and yoghurt

Thanks to Dairy Australia for these delicious recipes.

 

 

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