RICHMOND, Va - Lisa Raum, MS, RD, of R.D. To Go, LLC and Southeast Dairy, shared a couple of quick and easy winter recipes for your family to try. Keep yourself warm from the inside out with a creamy Slowcooker Butternut Oatmeal or a hearty White Bean Chowder. For more information visit online at www.southeastdairy.org.
Steel cut oats hold their shape better than rolled or instant oats when cooked this long slow method. Milk helps make the oatmeal super creamy and adds calcium. For special occasions, consider making an oatmeal bar. Put out toppings such as toasted walnuts, low-fat granola, maple syrup and cinnamon butter.
Ingredients
- 6 cups fat-free milk
- 3 cups water
- 2 tablespoons maple syrup
- 2 teaspoons cinnamon
- 1/4 teaspoon salt
- 2 cups steel cut oats
- 3 cups chopped butternut squash
- 2 tablespoons butter, cut into small pieces
- Cinnamon for garnish
Directions
Coat the bottom and sides of a 5 or 6 quart slow cooker with butter. Whisk together first five ingredients (milk through salt) until well blended. Add oats, squash and butter to milk mixture. Stir to blend. Cover and cook on low heat for 8 hours or 4 hours on high. Uncover and stir mixture to incorporate squash and liquids that have risen to the top.
Garnish with a sprinkle of cinnamon for serving.
This hearty white bean chowder gets its creamy texture, as well as protein, from mashed beans plus milk and cheese.
Ingredients
- 2 teaspoons vegetable oil
- 1 cup chopped onion
- 2 teaspoons garlic minced
- 2 (15-ounce) cans white cannellini or Great Northern beans, drained
- 1 (4-ounce) cans diced green chilies
- 1 cup frozen corn kernels
- 1/2 cup carrot, grated
- 1/4 cup celery diced
- 1 cup low-sodium chicken broth
- 1 tablespoon ground cumin
- 2 teaspoons chili powder
- 1/2 teaspoon salt (optional)
- 1 tablespoon cornstarch
- 2 cups fat-free or low-fat milk
- 1 1/2 cups shredded reduced-fat Cheddar cheese, divided
- 4 tablespoons fresh chopped cilantro (optional)
Directions
In a large saucepan, stir together oil, onion and garlic over medium heat until onion is softened, about 5 minutes. Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).
Stir in second can of beans, green chilies, corn, carrot, celery, chicken broth, cumin, chili powder and salt, if desired; bring mixture to a simmer. Blend cornstarch into milk and stir into chowder; bring slowly to a boil, stirring frequently. Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens. Stir in 1 cup of the cheese just until melted.
Serve in individual bowls and top with remaining cheese and fresh chopped cilantro, if desired.
