Crispy Chicken Fingers
Ingredients:
12 oz. chicken breast cleaned and sliced into strips
1/8 cup of lemon vinaigrette
1/2 cup plain bread crumbs
1 tsp. garlic powder
1 tsp. onion powder
4 oz.. Asian BBQ sauce
Procedure:
1. Mix the spices with the bread crumbs.
2. Cut the chicken into ½ inch 3 inch slices.
3. Dip the chicken into the lemon vinaigrette.
4. Bake at 375 degrees for 8 to 10 minutes or until done.
Yield: 4 portions
Portion: 3 strips
Calories: 200
Fat: 3.5g
Sodium: 380mg
Corn Muffins
Ingredients:
1 cup cornmeal
1 cup all-purpose flour
1 tsp. baking powder
1 ½ cup skim milk
1 egg
1 tbsp. honey
Procedure:
1. Preheat oven to 350ºF.
2. Mix together cornmeal, flour, and baking powder.
3. In a separate bowl, mix together the milk, egg, and honey.
4. Make well in center of dry ingredients and add wet ingredients. Stir just until moist; avoid over-mixing.
5. Spray muffin tin with cooking spray and scoop ¼ cup batter into each muffin tin.
6. Bake for 15-20 minutes, or until cooked through.
Yield: 12 muffins
Portion: 1 muffin
Calories: 90
Fat:
Sodium: 180mg
Parmesan Pita Wedges
Ingredients:
2 whole pitas
1/8 tsp. garlic powder
Pan spray
1 tsp. grated parmesan cheese
Procedure:
1. Pre-heat oven to 425 degrees.
2. Cut each pita in half and then into eight triangle pieces.
3. Lay the pita wedges with the rough side up and spray with pan spray.
4. Sprinkle them with the parmesan cheese and garlic powder.
5. Bake for 8 to 10 minutes at 425 degrees or until nicely browned.
Yield: 8 portions
Portion: 2 pieces
Calories: 46
Fat: .2g
Sodium: 88mg
Beef Chili
Ingredients:
Lean 93/7 ground beef
2 cups diced green bell peppers
2 cups diced onions
¼ tsp. paprika
4 tbsp. chili powder
2 tbsp. ground cumin
1 tbsp. ground black pepper
1 bay leaf
1 (15 oz.) can red kidney beans, rinsed
2 (14.5oz) cans diced tomatoes, no salt added
4 cups canned tomato sauce, no salt added
1 cup water
Nonstick cooking spray
Procedure:
1. In a large pot, brown the ground beef with a small amount of cooking spray; carefully drain off fat.
2. Add the remaining ingredients; simmer on medium-low heat for 40 minutes to 1 hour.
Yield: 12 servings
Portion: 1 cup
Calories: 230
Fat: 6 1/3g
Sodium: 286mg
Molasses Cookies
Ingredients:
Wet
2 egg whites
1/3 cup sugar
2 tbsp. molasses
1 tbsp. apple juice
7 tsp. canola oil
Dry
1/2 cup all-purpose flour
3/4 cup oatmeal
1/3 cup oat or wheat bran
2/3 tsp. cinnamon
1/4 tsp. dry ginger
1/2 tsp. baking soda
1/8 tsp. salt
1/8 tsp. clove
1/3 cup sugar
Method:
1. Mix all the dry ingredients together reserving a 1/3 of the sugar.
2. Mix all the wet ingredients together.
3. Combine the wet and dry ingredients by folding in the dry ingredients into the wet making sure not to over beat the dough. You could use a hand mixer with a paddle for this.
4. Refrigerate for at least one hour. Use a 2 oz scoop to measure the cookies. Shape into a ball and roll in the remaining sugar and press down on a pan sprayed sheet pan.
5. Bake at 350 degrees for 8 minutes.
Yield: A baker’s dozen 13
Portion: 1 cookie
Calories: 96
Fat: 3.25g
Sodium: 56mg
Asian Barbeque Sauce
Ingredients:
1 tsp. sesame oil
1/3 cup yellow onion, chopped
1/4 cup rice wine vinegar
1/8 cup brown sugar, packed
1/4 cup ketchup, no salt
1/8 cup soy sauce, reduced sodium
1 tbsp. chili sauce
1/2 tsp. ginger, ground
4 packets Splenda
1 tsp. Louisiana seasoning
1 tbsp. dry wine
Method:
1. Heat sesame oil in a medium saucepan over medium-high heat. Add onion and cook 2 minutes or until tender.
2. Add vinegar and remaining ingredients; combine with a whisk. Bring to a boil, reduce heat, and simmer for 7 minutes.
Yield: 20 servings
Portion: 2 tbsp.
Calories: 50
Fat: 0g
Sodium: 190mg
