Monday, November 16, 2009

Cooking Up Classic Comfort Foods With Fiber

(NAPSI)-Whether it's chocolate chip cookies, macaroni and cheese or mashed potatoes, many home chefs say favorite comfort foods are the cooking equivalent to a warm blanket or a heartfelt hug.

However, classic comfort foods often lack the fiber the body needs to work and feel its best, possibly leaving you at a nutritional loss.

"Getting the right amount of fiber promotes regularity, increases energy and impacts overall digestive health," explains registered dietitian and director of nutrition marketing at Kellogg Company, Cheryl Dolven.

Fortunately, there are simple ways to boost fiber content without sacrificing taste. For instance, you can find a number of simple and tasty comfort-food recipes made with Kellogg's All-Bran cereal to help you more easily fit fiber into every meal. The new recipes include:

• Herb-Topped Pork Tenderloin Casserole

• Tuscan Apricot-Berry Crostata

• Sloppy Joes

• Spinach and Cheese Stuffed Shells

• Tomato-Artichoke Casserole

• Gruy√®re and Ham Quiche.

Pair the great-tasting recipes with the All-Bran 10-Day Promise to get nearly half the daily fiber the body needs to work and feel better. Simply add one serving of any All-Bran product, which include four varieties of cereal, crackers and now, any of these new, simple recipes, into your daily diet. Try these recipes:

Herb-Topped Pork

Tenderloin Casserole

Preparation Time: 20 minutes

Total Time: 2 hours

Servings: 6


1/2 cup sliced green onions

2 cloves garlic, minced

2 tablespoons butter or margarine, divided

11/2 cups fat-free half-and-half or milk

3 tablespoons all-purpose flour

1/2 teaspoon salt

1/4 teaspoon pepper

3 medium white potatoes, very thinly sliced (about 11/2 lbs. total)

2 cups Kellogg's All-Bran Complete Wheat Flakes cereal (crushed to 1 cup)

1/3 cup freshly grated Parmesan cheese

3/4 pound pork tenderloin, cut into 1/2-inch-thick slices

1 tablespoon chopped fresh rosemary or chopped fresh sage

Fresh rosemary sprigs or whole sage leaves (optional)


1. In small nonstick saucepan, cook onions and garlic in 1 teaspoon of the butter for 1 to 2 minutes or until tender. In small bowl, whisk together half-and-half, flour, salt and pepper. Stir into onion mixture. Cook, stirring constantly, over medium heat until thickened and boiling. (Mixture will be very thick.) Remove from heat.

2. In 8 x 8 x 2-inch baking dish or shallow 2-quart casserole coated with cooking spray, layer half of the potatoes. Spread half of the onion mixture over top. Repeat layers. Tightly cover with foil. Bake, covered at 350° F, for 1 hour.

3. Meanwhile, melt remaining 5 teaspoons butter. In shallow dish, combine cereal and Parmesan cheese. Coat pork slices with butter. Roll in cereal mixture.

4. Arrange pork on top of hot potatoes. Sprinkle with any remaining cereal mixture. Drizzle with any remaining butter. Bake uncovered at 350° F for 30 minutes more. Sprinkle with 1 tablespoon rosemary. Bake uncovered at 350° F about 10 minutes more or until potatoes are tender and pork is done. Garnish with rosemary sprigs (if desired).

Nutrition information per serving: Calories 260; Total Fat 7g; Saturated Fat 3.5g; Cholesterol 55mg; Sodium 410mg; Total Carbohydrates 32g; Dietary Fiber 4g; Sugars 6g; Protein 18g; Vitamin A 6%DV; Vitamin C 25%DV; Calcium 10%DV; Iron 8%

Tuscan Apricot-Berry


Preparation Time: 25 minutes

Total Time: 1 hour, 15 minutes

Servings: 10


11/3 cups all-purpose flour

1 cup Kellogg's All-Bran Original cereal (crushed to 2/3 cup)

1/2 cup sugar, divided

2 teaspoons baking powder

3/4 cup butter or margarine

1 egg, slightly beaten

1/4 cup milk

1 teaspoon vanilla

2 cups fresh blueberries or red raspberries

1 cup apricot all-fruit spread or apricot preserves


1. In medium bowl, stir together flour, cereal, 1/3 cup of the sugar and baking powder. Cut in butter until mixture resembles coarse crumbs.

2. In small bowl, combine egg, milk and vanilla. Add to flour mixture, stirring just until moistened.

3. On lightly floured surface, knead for 10 to 12 strokes or until dough just clings together. Remove one-third of the dough. Cover and refrigerate. Press remaining dough onto bottom and up sides of 10-inch tart pan with removable bottom. Arrange berries in bottom. Gently dollop apricot spread over berries. (Filling will look skimpy.)

4. On lightly floured surface, roll chilled dough into 10-inch circle. Cut into 1-inch-wide strips. Arrange strips over fruit in lattice pattern. Sprinkle with remaining sugar. Bake at 375° F for 40 to 45 minutes or until golden brown. Let stand for 10 minutes. Remove from pan. Serve warm.

Nutrition information per serving: Calories 340; Total Fat 15g; Saturated Fat 9g; Cholesterol 60mg; Sodium 100mg; Total Carbohydrates 52g; Dietary Fiber 3g; Sugars 34g; Protein 4g; Vitamin A 10%DV; Vitamin C 6%DV; Calcium 8%DV; Iron 6%DV

For more information and recipes, visit

Fayette Front Page
Georgia Front Page

No comments:

Post a Comment

We do not publish all comments, and we may not publish comments immediately.

We will NOT post any comments with LINKS, nor will we publish comments that are commercial in nature.

Constructive debate, even opposing views, are welcome, but personal attacks on other comments or individuals in the article are not, and will not be published.

We will not publish comments that we deem to be obscene, defamatory, or intended to incite violence.