|
"Fried" Chicken
Baking (not frying) keeps the fat in check. Cook extra for leftovers.
4 3-ounce skinless chicken breasts
1 cup buttermilk, with salt and pepper
1/2 cup seasoned bread crumbs
1/2 cup oat bran
Pour
buttermilk over chicken; let sit one hour in fridge. Line baking sheet
with foil. Put dry ingredients in a plastic bag. Place one chicken
breast in bag; close and shake to cover chicken. Place chicken on
baking sheet. Repeat for other pieces. Cover with foil; bake 40 minutes
at 375° F. Remove foil and bake 15 minutes.
Serves four.
CALORIES PER SERVING: 245
CARBS: 19G
PROTEIN: 29G
FAT: 5G
Potato Salad
Fennel adds crunch, a hint of licorice, and loads of antioxidants.
2 pounds red potatoes, quartered
2 tablespoons low-fat mayonnaise
1 tablespoon vinaigrette (try one with balsamic vinegar)
3 scallions, thinly sliced
2 celery stalks, diced
1/4 fennel bulb, diced
1/4 cup flat-leafed parsley, chopped Salt and pepper to taste
Boil
potatoes in water until tender (about 12 minutes). Drain and allow to
cool. In a mixing bowl, combine the next six ingredients. Then add
potatoes, salt, and pepper. Mix gently, being sure to integrate all the
ingredients. Chill one hour in fridge, then stir again.
Serves six.
CALORIES PER SERVING: 140
CARBS: 26G
PROTEIN: 3G
FAT: 3G
Strawberry Shortcake
Using Greek yogurt instead of whipped cream makes a high-protein dessert.
1 1/2 cups flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 tablespoon sugar
1/2 tablespoon salt
3 tablespoons trans-fat-free, reduced-fat margarine
2/3 cup low-fat buttermilk
2 pints strawberries, hulled and sliced
2 cups Greek yogurt with honey
Combine
first five items in a bowl. Cut in margarine until crumbly. Stir in
milk. Knead dough on floured board; shape into a rectangle; cut into
biscuit rounds. Place on greased baking sheet. Bake at 425° F for 10
minutes. Split biscuits in half, filling middle with berries. Top with
more berries and yogurt.
Serves six.
CALORIES PER SERVING: 285
CARBS: 46G
PROTEIN: 9G
FAT: 8G
|
