Healthy Food for Us

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

INGREDIENTS

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.

NUTRITION CONTENT

Per Serving

Makes 6 servings

Calories: 245

Total fat: 5.69g

Saturated fat: 2.33g

Carbohydrates: 21.09g

Protein: 25.8g

Cholesterol: 56.61mg

Sodium: 476mg

Dietary fiber: 4.56g

20-MINUTE CHICKEN CREOLE

INGREDIENTS

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.

NUTRITION CONTENT

Per Serving

Makes 6 servings

Calories: 255

Total fat: 3g

Saturated fat: 0.8g

Carbohydrates: 16g

Protein: 31g

Cholesterol: 100mg

Sodium: 465mg

Dietary fiber: 1.5g