My Chick(en) Good

Ingredients:

  • 2-3 boneless, skinless breasts, cut into nugget size pieces
  • Salt and pepper
  • 4 cups crushed cornflakes
  • 2/3 cup buttermilk or nonfat yogurt
  • Pureed vegetable of choice (we used zuchinni)
  • 2 Tbls of Dijon mustard
  • Seasonings of choice such as
  • ¼ tsp cayenne pepper
  • 1.5 tsp paprika
  • 1.5 onion powder
  • 1.5 garlic powder

Instructions:

  1. Heat oven to 425 degrees
  2. Rinse chicken in cold water pat dry
  3. You may need to soften the veggie before you puree it in the microwave (about 1 minute)
  4. Crush cornflakes in a resealable plastic bag with a rolling pin . Add half of all your dry seasonings to the cornflakes.
  5. In a large bowl, mix the yogurt, mustard and the other half of the dry seasonings of your choice
  6. Give each piece of chicken good dip in the yogurt and then the crispy coating.
  7. Arrange on a cookie sheet (sprayed with nonstick cooking spray. Cook 5 minutes, lower the heat to 375 degrees and cook for another 10-12 minutes until cooked through. Raise the oven temperature to 450 degrees to crisp it. This should take about 5 minutes.

TEACHING KITCHENS

August 18, 2010

Presented By:

Veggie Fries

  1. To start, get some vegetables that might make good fries. Butternut squash, patty pan squash or whatever is in season.
  2. Slice them in thin strips (but not too thin or they'll burn easily) so that they look like fries.
  3. You can either coat the vegetables with olive oil in a baggie or you can spray them with non-stick butter flavored cooking spray. (Olive oil is healthier but cooking spray is quicker and easier.) Season the fries as desired. I have some suggestions below.
  4. Bake for 10-15 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy.

Seasoning Suggestions:

  • Mix together Parmesan cheese and Italian seasoning to sprinkle on fries.
  • Old fashioned seasoned fries: salt, pepper, paprika, a little Rotisserie chicken seasoning, or any low sodium seasoning mix of your choice.
  • For a spicy treat, try cumin, salt, pepper and red pepper flakes.
  • For something a little sweeter, mix together 1 tablespoon of sugar plus 1 teaspoon of cinnamon. Sprinkle fries with cinnamon sugar. When they're finished, dip in honey butter for a sweet but still healthy treat. (great with the slightly sweet butternut squash or carrots)

Get your Sexy Back (Side) Salad Dressings

Ranch:

  • 10-12 jalapeno peppers
  • ½ cup goat cheese
  • 2-3 tablespoon fresh parsley
  • 1 teaspoon of paprika

Oil and Vinegar:

  1. Split jalapeños lengthwise and remove seeds, if desired.
  2. Stuff with goat, feta, or soft white cheese.
  3. Broil until skins start to blacken. Remove from heat.
  4. Garnish with paprika or parsley.

Get your Sexy Back(Side) Salad

Ingredients: be creative with what’s in season

  • 1 Cup apple juice
  • 1 Cup of sliced apple (sweet tastes better)
  • ¼ Cup applesauce
  • ½ Cup sliced carrots
  • ½ cup of cucumber
  • 2 cups of ice
  • Opt. dash of cinnamon or nutmeg

Instructions:

  1. Blend all ingredients until smooth.
  2. Adding the nutmeg and cinnamon will give it a great fragrance.

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