I'm sharing my recipes!!

imagymrat · March 2010

Lightened Up Crispy Chicken Fingers Recipe
Makes: 4 servings

Ingredients
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces
Ditch the standard ranch dressing and stir up one of these low-cal sauces.

1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard

1/4 cup ketchup + pinch chili powder = Kicked-Up Ketchup

1/2 cup low-fat sour cream + fresh lime + fresh cilantro = Zesty Sour Cream

1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spiced Mayo

Steak and Pepper Tacos

Ingredients
1 tablespoon olive oil
1 teaspoon cumin
1 garlic clove, minced
3 ounces steak strips
1 1/2 cups sliced green and red bell peppers
1/2 cup sliced onion
2 small (6-inch) whole-grain tortillas
4 tablespoons salsa
2 tablespoons low-fat sour cream

Make It
In a skillet, saute olive oil, cumin and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream.

Chipotle Beef Wrap
Ingredients
2 teaspoons olive oil
1 6- to 8-ounce lean steak
1 tablespoon canned chipotle in adobe, chopped
4 tablespoons fresh cilantro
2 large whole wheat tortillas
2 tablespoons light mayonnaise
Lettuce and tomato

Make It
Rub olive oil in a heavy skillet. Saute steak over high heat until medium rare to medium, turning once (7 to 10 minutes). Set aside until cool; slice thinly. Stir together chipotle in adobe and mayonnaise; spread on tortillas. Add 2 tablespoons fresh cilantro to each; top with beef and lettuce and tomato. Roll up

Steak Salad with Lemon-Walnut Vinaigrette and Whole-Grain Roll
Ingredients
3 ounces steak
1 lemon, juiced
1 tablespoon olive oil
2 tablespoons walnuts
1 teaspoon Dijon mustard
3 cups baby spinach
1 whole-grain roll

Make It
Grill or broil steak until it reaches about 160 degrees F. (medium), and slice. In a blender or mini food processor, pulse lemon juice, oil, walnuts, and mustard until smooth. Toss spinach and steak slices with dressing. Serve with whole-grain roll

:laugh: :laugh: :laugh:

Frittata Italiana
Ingredients
1 1/2 cups egg whites
1/4 cup nonfat cream cheese, softened
1 cups finely chopped sun-dried tomatoes
4 leaves fresh basil, finely chopped
4 slices whole-grain bread, toasted
Salt and cracked black pepper to taste
Cooking oil spray

Make It
Whisk together the egg whites, cream cheese, salt, and pepper.

Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.

To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil

imagymrat · March 2010

Cajun Chicken with Dirty Rice
Ingredients

1 teaspoon dried Cajun seasoning
4 ounces chicken breast
2 teaspoons olive oil
2 garlic cloves, minced
1 cup chopped onion
1 green bell pepper, diced
2 tablespoons tomato paste
Few dashes Tabasco sauce, to taste
3/4 cup precooked brown rice

Make It
Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste, and Tabasco for 2 to 3 minutes. Add precooked rice and saute for 5 more minutes. Serve chicken on rice

Farfalle with Watercress, Cherry Tomatoes, and Feta

Ingredients
8 ounces farfalle pasta
1 cup crumbled reduced-fat feta cheese
2 pints cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 teaspoon black pepper

Make It
Cook pasta according to package directions. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly and cheese will get soft.) Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch. Toss with the watercress and cheese; sprinkle with pepper and serve