Delicious And Nutritious

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1 Delicious And Nutritious Consumers are increasingly looking for great tasting, quick, and easy meal ideas that provide the nutrition they want, such as fiber and protein. And with 95% of Americans short on fiber each day, recipes with fiber are a delicious way to help close the gap. Visit KelloggsNutrition.com and join the Know Network to get connected to additional recipes and resources, such as recipe collections, tip sheets, demo tips and more. Nutrition that Matters

2 Microwave All-Bran Muffin Want a warm muffin in a hurry? Just stir the ingredients together and microwave. Calories 140 Fiber 3g Protein 4g Smoky Bacon & Bran Quick Bread Bits of veggie bacon along with sweet onion and apple provide the perfect flavor accent for this quick bread. Calories 140 Fiber 3g Protein 3g On Today s Menu We re serving up four yummy, fiber-ful recipes. Southwestern Baked Egg Cups Red bell pepper, oregano, cumin and chili powder team with Parmesan cheese in these savory baked egg cups. Calories 190 Fiber 4g Protein 8g Roasted Pears Stuffed with Goat Cheese, Kellogg s Raisin Bran, and Walnuts Celebrate autumn with these pears stuffed with goat cheese, Kellogg s Raisin Bran cereal, walnuts and maple syrup. Calories 230 Fiber 5g Protein 6g For full nutrition, visit the recipe section on KelloggFamilyRewards.com.

3 Smoky Bacon and Bran Quick Bread Bits of savory veggie bacon along with sweet onion and apple provide the perfect flavor accent for this cornmeal and bran quick bread. Prep Time: 20 minutes Total Time: 60 minutes Yield: 16 servings Filling 2 teaspoons olive oil 1 cup chopped, unpeeled apple (about 1 small apple) ½ cup chopped onion ½ cup chopped MorningStar Farms Veggie Bacon Strips (about 6 slices) Bread 1 cup yellow cornmeal ¾ cup Kellogg s All-Bran Bran Buds cereal ⅓ cup white wheat flour 1 ½ teaspoons baking powder 1 teaspoon salt ½ teaspoon baking soda 2 eggs 1 cup buttermilk ¼ cup honey ¼ cup vegetable oil Calories 140, Fiber 3g, Protein 3g 1. For filling, in large skillet heat 2 teaspoons olive oil over medium heat. Add apple, onion and MorningStar Farms Veggie Bacon Strips. Cook, stirring occasionally, about 5 minutes or until apple and onion are soft and veggie bacon strips begin to brown. Remove from heat. Set aside. 2. For bread, in food processor bowl combine cornmeal, Kellogg s All-Bran Bran Buds cereal, wheat flour, baking powder, salt and baking soda. Pulse about 20 seconds or until cereal is ground. Transfer mixture to medium bowl. 3. In another medium bowl whisk eggs just until combined. Stir in buttermilk, honey and 1/4 cup vegetable oil. Add to flour mixture, stirring until just combined. Fold in half of the apple-onion mixture. 4. Spread batter in 8 x 8 x 2-inch baking pan coated with cooking spray. Sprinkle with the remaining apple-onion mixture. Bake at 400 F for 20 to 25 minutes or until toothpick inserted near center comes out clean. Let stand for 10 minutes. Cut into squares. Serve warm.

4 Microwave All-Bran Muffin Want a warm muffin in a hurry? Just stir the ingredients together and microwave. You ll have a warm, scrumptious muffin in minutes. Prep Time: 3 minutes Total Time: 3 minutes Yield: 1 muffin 2 tablespoons Kellogg s All-Bran Original cereal 5 teaspoons fat free milk 2 teaspoons sugar 1 teaspoon refrigerated egg product ½ teaspoon vegetable oil ¼ teaspoon baking powder few grains salt 2 tablespoons all-purpose flour Calories 140, Fiber 3g, Protein 4g 1. In microwave-safe muffin cup combine Kellogg s All-Bran Original cereal, milk, sugar, egg product, oil, baking powder and salt. Stir well with fork. 2. Add flour to mixture in muffin cup. Stir well with fork. Microwave at high about seconds or until toothpick inserted in center comes out clean. Cool slightly. Remove from muffin cup. Serve warm. Microwave cooking times may vary. Variation: If desired add one of the following ingredients to the muffin cup along with the flour: 2 teaspoons raisins, 2 teaspoons chopped dried tart cherries, 2 teaspoons dried cranberries, 2 teaspoons chopped walnuts, 2 teaspoons chopped pecans or 1/4 teaspoon ground cinnamon.

5 Southwestern Baked Egg Cups Red bell pepper, oregano, cumin and chili powder team with Parmesan cheese in these savory baked egg cups. Sprinkle them with a bit more Parmesan cheese and smoked paprika before baking for flavor. Prep Time: 20 minutes Total Time: 50 minutes Yield: 6 servings Crust 1 cup Kellogg s All-Bran cereal ¼ cup freshly grated Parmesan cheese ¼ cup unsalted butter, melted 2 ½ tablespoons whole wheat pastry flour ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper Eggs 4 eggs 1 tablespoon fat-free milk ¼ teaspoon hot pepper sauce Vegetables 2 teaspoons olive oil ½ cup finely chopped red bell pepper 2 green onions, finely chopped 2 cloves garlic, minced 1 teaspoon dried oregano leaves ½ teaspoon ground cumin ½ teaspoon chili powder ¼ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1 tablespoon freshly grated Parmesan cheese 1 ½ teaspoons smoked paprika 1. For crust, place Kellogg s All-Bran Original cereal in food processor bowl. Cover and pulse about 15 seconds or until finely ground. Add 1/4 cup Parmesan cheese, butter, pastry flour, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and process until well mixed. Press mixture on bottoms and slightly up sides of six 2 1/2-inch muffin pan cups. Bake at 350 F about 7 minutes or until toasted. 2. Meanwhile, for eggs, in medium bowl whisk together eggs, milk and pepper sauce. Set aside. 3. For vegetables, in small skillet heat oil over medium heat. Add red pepper, green onions and garlic. Cook, stirring frequently, for 2 minutes. Stir in oregano, cumin, chili powder, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook and stir for 1 minute more. Combine with egg mixture. 4. Pour egg mixture over crusts in muffin pan cups. Sprinkle with 1 tablespoon Parmesan cheese and paprika. Bake at 350 F about 25 minutes or until knife inserted near center comes out clean. Let stand for 5 minutes. Loosen edges by running narrow spatula around edges. Remove egg cups from pan. Serve immediately. Calories 190, Fiber 4g, Protein 8g

6 Roasted Pears Stuffed with Goat Cheese, Kellogg s Raisin Bran and Walnuts Celebrate autumn s bounty with these luscious pears stuffed with goat cheese, Kellogg s Raisin-Bran cereal, walnuts and maple syrup. A cool, lemon-maple yogurt sauce tops it off. Prep Time: 50 minutes Total Time: 50 minutes Yield: 6 servings Pears 1 cup Kellogg s Raisin Bran cereal (crushed to slightly rounded 1/2 cup) (divided) 2 ounces goat cheese or blue cheese, softened ¼ cup finely chopped walnuts 3 large pears ⅔ cup apple juice or apple cider 3 tablespoons maple syrup Sauce ¾ cup fat-free plain Greek yogurt 1 tablespoon maple syrup ½ teaspoon grated lemon peel Calories 230, Fiber 5g, Protein 6g 1. In small bowl combine 1/2 cup of the crushed Kellogg s Raisin Bran cereal, goat cheese and walnuts. 2. Lengthwise half pears. Remove cores. If needed, cut small slices from outsides of pear halves so they stand, cored side up, in shallow baking dish. Spoon cheese mixture into pear halves. In small bowl combine apple juice and 3 tablespoons maple syrup. Pour around pears. Cover tightly with foil. Bake at 375 F for 30 minutes. Remove foil. Bake at 375 F about 20 minutes more or until pears are tender, basting occasionally with pan juices. 3. Using tongs or slotted spoon transfer pears to serving platter. Cover to keep warm. Pour pan juices into small saucepan. Bring to boiling. Reduce heat. Simmer, uncovered, until liquid is reduced by about half. Drizzle over pears. 4. Meanwhile, in small bowl stir together the remaining cereal, yogurt and 1 tablespoon syrup. Sprinkle with lemon peel. Serve with warm pears.

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