BAKED CHICKEN TENDERS AND FRIES
CHICKEN AND BISCUITS
This recipe is as crispy as the real thing without the grease.
PREP TIME 10 MIN.–COOK TIME 20 MIN. READY IN 30 MIN.–SERVINGS 4
½ cup whole wheat flour 1 tsp garlic powder 1 tsp paprika 3 large eggs 4 cups crushed cornflakes 1 (1 lb) pkg Nature’s Promise Organic chicken breast tenders
cooking spray 1 (26 oz) bag French fried potatoes 1 tbsp honey 2 tbsp Nature’s Promise Barbecue Sauce
We’ve lightened this classic up for you by packing in the veggies.
PREP TIME 5 MIN.–COOK TIME 20 MIN. READY IN 25 MIN.–SERVINGS 10
1 medium onion 1 rotisserie chicken 3 tbsp butter 3 tbsp flour 2½ cups low-sodium chicken broth
2 cups frozen carrots, thawed 1 cup frozen peas, thawed 1 (7.5 oz) pkg buttermilk biscuits
STEP 1 Preheat oven to 425°F. Combine flour with garlic powder, paprika, salt (in moderation), and pepper to combine. STEP 2 Arrange 3 shallow bowls in a row, filling the first with the seasoned flour mixture, the second with whisked eggs, and the third with crushed cornflakes. Dip chicken into seasoned flour mixture. Shake off excess flour, then dip into egg, followed by crushed cornflakes. Repeat until all chicken is thoroughly coated. STEP 3 Line a baking sheet with foil and place a baking rack on top. Spray the rack liberally with cooking spray. Set chicken tenders on rack and spray tops of chicken with cooking spray. Cook chicken for about 20 min., or until juices run clear. STEP 4While chicken bakes, prepare French fried potatoes according to package directions. Whisk together honey and barbecue sauce. Serve chicken tenders with fries and honey-barbecue sauce.
Per serving: 500 calories, 12g fat, 3g saturated fat, 199mg cholesterol, 762mg sodium, 64g carbohydrate, 5g fiber, 11g sugar, 35g protein
Frozen French fries Because they are baked rather than deep fried, these are a more nutritious choice than the fast food version when the kids clamor for fries.
54 JANUARY 2017
STEP 1 Preheat the oven to 400°F. Chop the onion. Remove the skin from the chicken and shred the meat. STEP 2 In a large pot, melt the butter and sauté the onion until soft. Add the flour and cook for 3 min. Pour in the chicken broth. Bring the mixture to a boil and reduce to a simmer. Add the carrots, peas, and chicken and cook for another 2 min. STEP 3 Transfer the mixture to a 9x13-inch casserole dish and distribute biscuits evenly over the top. Bake for 12 min. until biscuits are golden brown.
Per serving: 276 calories, 14g fat, 5g saturated fat, 62mg cholesterol, 350mg sodium, 17g carbohydrate, 1g fiber, 2g sugar, 20g protein
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124