Biggest Loser Fried Chicken

Mangoaddict

Serves 8
2 pounds chicken tenders
1 quart lowfat buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
DIRECTIONS
1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
2. Drain and blot with paper towels to remove excess buttermilk.
3. Meanwhile, preheat oven to 325 degrees Farenheit.
4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.
5. Increase oven heat to 450 degrees Farenheit.
6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
7. Dredge drained and blotted chicken tenders in seasoned starch.
8. Next, coat dredged tenders thoroughly with beaten egg whites.
9. Last, dip tenders in toasted panko to fully coat.
10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.
11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.

For Eight Servings
Nutrient Analysis – per serving
Calories: 270
Fat calories: 40
Total Fat: 4g
Sat Fat: 1g
Chol: 65mg
Sodium: 210mg
Total Carb: 27g
Fiber: 2g
Sugars: 4g
Protein: 28g

Mangoaddict

Serves 8
2 pounds chicken tenders
1 quart lowfat buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
DIRECTIONS
1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
2. Drain and blot with paper towels to remove excess buttermilk.
3. Meanwhile, preheat oven to 325 degrees Farenheit.
4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.
5. Increase oven heat to 450 degrees Farenheit.
6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
7. Dredge drained and blotted chicken tenders in seasoned starch.
8. Next, coat dredged tenders thoroughly with beaten egg whites.
9. Last, dip tenders in toasted panko to fully coat.
10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.
11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.

For Eight Servings
Nutrient Analysis – per serving
Calories: 270
Fat calories: 40
Total Fat: 4g
Sat Fat: 1g
Chol: 65mg
Sodium: 210mg
Total Carb: 27g
Fiber: 2g
Sugars: 4g
Protein: 28g

Mangoaddict

Beef Burgers & Sweet Potato Fries

Serves 4
Pam Olive Oil Spray
2 large sweet potatoes, cut into fries about 1/3 inch thick
3 tablespoons fresh thyme leaves
Paprika
Cayenne
Salt (sparingly) and freshly ground pepper to taste
1 medium eggplant
4 Ezekiel Sprouted Hamburger Buns
1-1/2 pounds organic EXTRA lean ground beef, formed into 4 patties
1/4 cup Fage Greek Yogurt, 0% or 2% FAT FREE
1/4 cup Wholemato Spicy Organic Agave Ketchup
1-1/2 teaspoons dijon mustard
1 365 Organic Reduced Sodium Kosher Dill Pickle, chopped
4 slices heirloom tomatoes
4 slices white or red onion
4 leaves romaine lettuce, broken in half
DIRECTIONS
1. Preheat oven to 450 degrees. Line a baking sheet with foil and spray with Pam. Spread cut sweet potatoes out on tray and spray with Pam. Sprinkle with thyme, salt and pepper, paprika and cayenne. Bake until golden and tender, about 35-45 minutes.
2. Meanwhile, char eggplant over an open flame, rotating often to cook evenly, about 25 minutes. Skin should be completely black and flesh should be cooked through; place in a bowl and cover tightly with plastic to steam off skin. After about 5-10 minutes, remove charred skin leaving behind the flesh. Chop eggplant, mix with 1/2 of the yogurt and season with salt and pepper.
3. Preheat a grill over high heat. Split buns in half and spray split surface lightly with pam. Season burger patties lightly with salt and pepper. Add buns and burgers to grill. Allow buns to char slightly and remove. Cook burgers about 3 minutes per side for rare.
4. Meanwhile, in a small bowl, combine remaining yogurt with ketchup, mustard and chopped pickles. To serve spread bottom bun with some of the eggplant mixture. Place burger on top and spoon 1/4 of ketchup mixture on top of beef. Top with tomatoes, onion and lettuce and bun top. Repeat with remaining burgers and serve with sweet potato french fries.
Nutrient Analysis – per serving

Calories: 270
Total Fat: 5g
Sat Fat: 1.5g
Chol: 60mg
Sodium: 340mg
Total Carb: 30g
Fiber: 8g
Sugars: 12g
Protein: 27g
Vitamin A: 360% IUs
Vitamin C: 45%
Calcium: 8%
Iron: 20%

Mangoaddict

Ground Turkey Corn Tacos

Serves 4 two tacos each
Pam Olive Oil Spray
1-1/4 pound organic ground white turkey meat
Salt (sparingly) and freshly ground pepper to taste
1 x 15-ounce can organic black beans, no salt added
9 ounce tub Scotty's Low Sodium Fresh Salsa Verde
Cholula Hot Sauce to taste
1/2 bunch scallions, chopped
2 medium heirloom tomatoes, dice
1/2 white onion, diced
1/2 jalapeno, chopped finely
2/3 cup chopped fresh cilantro
Juice of 2 limes
8 corn tortillas. (used six-inch tortillas)
1/2 cup Fage Greek Yogurt 0% or 2% (used fat free)
1-1/2 cups shredded romaine lettuce
1 avocado, sliced
DIRECTIONS
1. Heat a large saute pan over med-high heat. Spray with Pam and add ground turkey to the pan. Season lightly with salt and pepper and cook stirring to break up meat. When turkey is golden brown and cooked through, add black beans and salsa and continue to cook until hot throughout. Season to taste with Cholula Hot Sauce and stir in scallions.
2. Meanwhile, combine diced tomatoes, onion, jalapeno, cilantro and lime juice. Season to taste with salt and pepper.
3. Over an open flame, char tortillas, flipping once, until each side it slightly blackened. Keep warm.
4. Serve tortillas with turkey mixture, fresh salsa, yogurt, lettuce and sliced avocado.
Nutrient Analysis – per taco
Calories: 240
Fat Calories: 6
Total Fat: 6g
Sat Fat: 1g
Chol: 30mg
Sodium: 65mg
Total Carb: 26g
Fiber: 6g
Sugars: 2g
Protein: 24g
Vitamin A: 25% IUs
Vitamin C: 30%
Calcium: 8%
Iron: 8%

Heather125

wow thanks I'll use these

JessicaT2007

save

Schaff

I've made the biggest loser fried chicken and it is AWESOME!!! I love Roco DiSpirito even more now!