| low fat, healthy oven fried chicken |
[Nov. 7th, 2009|04:13 pm] |
One very large boneless, skinless chicken breast (just under a pound) cut into two or two smaller ones
2 egg whites
breading mix:
1/4 cup or so rolled oats
1/8 cup or so flax meal
1/4 cup Panko bread crumbs
1/8 cup paprika
1 tsp rosemary, crushed
1 tsp turmeric
salt & pepper to taste
preheat oven to 425.
coat a breast in egg, then coat in breading mix. Lay in pan lightly sprayed in cooking spray. Repeat. Lightly spray the chicken once in the pan with cooking spray.
cook for about 30 minutes or till chicken has an internal temp of 180 if you have a thermometer.
Depending on size of chicken breast calories should be 200 or less per breast for crispy fried chicken!
note: you can actually do about 4 small breasts with this amount of coating & egg
note: why oats and flax meal? because it's good for you and believe me it works great with the panko. You can just use all panko if you want. |
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| Low fat healthy lasagna |
[Jul. 31st, 2009|04:53 pm] |
Sauce:
1/2 pound 96% lean groud turkey or beef
1 small leek
1 zucchini, grated
1/2 cup finely chopped baby spinach
about 14.5oz (1 can) whole tomatoes & juice
12oz Tomato Paste
1 tbsp each Oregano, Parsley, Marjoram, Basil
1 tbsp garlic juice, or 1 clove pressed
1 cup beef broth
fresh ground black pepper & salt to taste
Whole Wheat Lasagna noodles
Cheese Miture:
1 cup 2% mozerlla
1 cup nonfat Ricotta cheese (cottage works too)
2 tbsp parmesean
top cheese:
1/2 cup 2% Mozerella
1 tbsp Parmsean
9x9 pan
Saute the leek in a saucepan till slightly caramelized. Add in finely chopped spinach, saute till soft. Add in grated zucchini, herbs, garlic and beef broth. Brown meat, add that in with tomatoes and tomato paste. Simmer for at least an hour stirring frequently. After 45 minutes taste the sauce and adjust seasonings. If the herbs have made it a little bitter grate in some carrot and simmer for a few minutes and retaste.
Boil the whole wheat pasta noodles, they should be super aldente meaning they are very firm, but not crunchy, in the center. You want them this way so they don't fall apart when layering and so they don't turn to mush when the dish is baked.
Once the pasta is done time to layer! Put a thin layer of sauce on the bottom, then a layer of crisscrossed noodles, then cheese mixture, then sauce. After the final layer of noodles at the top of the dish put one final layer of sauce and finally the top cheese mixture. You will have to trim the noodles to fit into the pan.
Bake at 350 for 45 mins or till bubbly and the top cheese is nicely brown.
Makes 6 servings @ about 480 calories each |
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