Hello all. Today we do little bit more to control our food regime. I believe we can do big differences with little change.
BAKED FRIED CHICKEN BREAST with MIXED VEGETABLES
Non-stick cooking spray
½ cup plain dried bread crumbs
½ cup grated Parmesan cheese
2 tablespoons cornmeal
½ teaspoon ground red pepper
1 large egg white
½ teaspoon salt
1½ lb. boneless, skinless chicken breast
3 cups mixed vegetables
1- Pre-heat oven to 350°. Spray a medium baking pan with cooking spray. On waxed paper, mix bread crumbs, cheese, cornmeal, and ground red pepper.
2- In pie plate, beat egg white and salt. Dip each piece of chicken in egg white mixture, then coat with bread crumb mixture. Place chicken in pan; spray lightly with cooking spray.
3- Bake chicken for 30 minutes or until coating is crisp and juices run clear when chicken is pierced with the tip of a knife. Add mixed vegetables to chicken. Bake for 5 more minutes. Serve with garlic mashed potatoes.
Makes 6 servings
Total fat: 5.69g
Saturated fat: 2.33g
Dietary fiber: 4.56g
20-MINUTE CHICKEN CREOLE
4 medium chicken breast halves (1 ½ lbs total) skinned, boned, and cut into V-inch strips
1, 14-ounce can tomatoes, cut up
1 cup low-sodium chili sauce
1 ½ cups chopped green pepper (1 large)
½ cup chopped celery
¼ cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped fresh basil or 1 teaspoon dried basil, crushed
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
¼ teaspoon crushed red pepper
¼ teaspoon salt non-stick cooking spray
1- Spray deep skillet with non-stick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink.
2- Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer covered for 10 minutes. Serve over hot, cooked rice or whole wheat pasta.
Makes 6 servings
Total fat: 3g
Saturated fat: 0.8g
Dietary fiber: 1.5g