Makes 4 servings
Oven Fried Chicken
Preparation time: 10 minutes
Cook time: 25 minutes
| 4 |
4 oz. chicken breasts, boneless, skin removed |
| 2/3 c. |
buttermilk |
| 1/3 c. |
crushed corn flakes (can be substituted with seasoned bread crumbs) |
| 1/2 tsp. |
celery salt |
| 1/2 tsp. |
onion powder |
| 1/2 tsp. |
paprika |
| 1/2 tsp. |
dried thyme |
- Preheat oven to 350 degrees.
- Pour buttermilk into bowl.
- Mix together crumbs and spices in a second bowl.
- Dip chicken in buttermilk, dredge in mixture and place on lightly-sprayed cookie sheet.
- Bake for 20-25 minutes.
Per serving: 363 calories, 30g protein, 22g carbohydrate, 16g fat, 1g saturated fat, 58mg cholesterol, 1g fiber, 633mg sodium.
Baked Potatoes in a Hurry
Preparation time: 2 minutes
Cook time: 8 minutes
| 4 |
6 oz. baking potatoes |
| 1/2 |
onion, thinly sliced |
| 1/2 |
red pepper, thinly sliced in strips |
| 3 |
mushrooms, sliced |
-
Arrange potatoes 1 inch apart on paper towel, pierce with a fork.
-
Microwave on high for 8 minutes.
For sauteed vegetables, coat pan with cooking spray oil, heat to medium and add vegetables. Stir for two minutes, turn heat to low and cover vegetables. When the potatoes are ready, slit them open and add the vegetables. As an option, top off with a little dab of low fat source cream.
Per serving: 172 calories, 4g protein, 40g carbohydrate, 0g fat, 0g saturated fat, 0mg cholesterol, 3g fiber, 10mg sodium.
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