Healthy Recipes

Oven Fried Chicken Breasts (cooks illustrated)

1 5oz. box of Melba toast, broken into 1in. Pieces
2 tbsp. Veg. Oil
3 lg. Egg whites
¼ tsp. Garlic powder
1/8 tsp.Cayenne
4 bone in chicken breasts, skin removed ( about 10 oz. each)
S & P
Veg. Oil spray

Preheat oven to 450 degrees. Use upper middle rack.
Process the toast in a processor til looks like course crumbs, can put in a zip lock & smash. Spread in a shallow dish. In a bowl whisk the egg whites, garlic & cayenne. Pat chicken dry, season w/ S & P. Dip in egg whites & coat w/ crumbs. Press on the crumbs to be sure it’s coated. Place on a sprayed cookie sheet make sure there placed about 2 in. apart. Spray evenly w/ the veg. oil spray. Bake til golden & no longer pink, about 40 min. Serve immediately.

Note to self: You can use 4 boneless skinless breasts, reduce the cooking time to about 25 min.

Serve 4 per serving: Calories 460, Fat 11 g., Sat. Fat 1.5g., Chol. 130 mg., Carbs. 28g., Protein 59g.
Fiber 2g., Sodium 720 mg.

Zucchini Stix

Veg oil spray
3tbsp. seasoned dry bread crumbs
2 tbsp. grated parmesan cheese
1 egg white
1 tsp low-fat milk
2 small zucchini (about 4 oz. each) Cut into quarters lengthwise.
1/3c. Spaghetti sauce ( optional)

Preheat oven to 400 degrees. Spray a sheet w/ spray.
Combine bread crumbs & cheese, & place in a shallow dish. Combine the egg & milk in another dish, beat w/ a fork til blended. Dip each piece in crumbs, then egg, then crumbs again. Place on the sheet, coat the zucchini well w/ the spray. Bake 15-18 min. or til golden. Serve w/ sauce.

Note to self: You can do this w/ mushrooms or broccoli tops also.

Servings 4 per serving: Calories 69, Fat 2g, Sat. Fat 1g., Protein 4g., Carbs. 9g., Chol. 6mg.,
Sodium 329 mg., Fiber 1g.

Everyday Macaroni & Cheese (lower fat)

Salt
½ lb. elbow macaroni ( about 2c.)
1 (12 oz) can reduced -fat evaporated milk
3/4c. 2% milk
¼ tsp. dry mustard
1/8 tsp. garlic powder (optional)
Pinch cayenne
2 tsp. Cornstarch
8 oz. 50% light cheddar cheese, grated (about 2 c.)

Cook the macaroni in the salted water, about 5 min Drain in a colander & set aside. In the now empty pan place the evap. milk, 1/2c. of the 2% milk, mustard, garlic powder (if using), cayenne, & ½ tsp. salt
Bring to a boil, reduce to a simmer. Whisk in the cornstarch w/ the rest of the 2% milk, then whisk in the simmering mixture. Whisk constantly until thickened, about 2min. Off the heat whisk in the cheddar until melted & smooth. Let set for about 2-5 min to thicken.

Serves 5 per serving: Calories 360, Fat 10 g., Sat. Fat 6 g., Chol. 40 mg., Carb.45g., Protein 24g.
Fiber 1g., Sodium 720 mg

Important note: Don’t be tempted to use pre-shredded or non-fat cheddar the texture & flavor will suffer substantially. For best results, choose a low-fat cheddar cheese that is sold in block form & has 50% fat & calories of regular cheese. (Cabot is a good brand) Classic mac. & cheese has about 650 cal. & 40 g. of fat per servings.

You can add ham and/or peas to this dish

[Janet]

Thanks, I love mac and cheese. With it being lower fat that will help me a bunch!!!!

[Amber_lv]

Ok guys i'm not a health food person at all but Martha Stewart made this spaghetti squash and meat ball stuff the other day and my mother and i made it!! It was so yummy it's like spaghetti but with squash well here is the recipe you really need to try it i know it sounds weird but it is great i am very picky! Here is the link
http://www.marthastewart.com/page.jh...&layout=martha