CRISPY OVEN FRIED CHICKEN
Preheat oven to 375 degrees
Spray cooking pan with olive-oil spray
1/3 cup low-fat mayonnaise 3/4 pound chicken breasts cut in half (skinned)
1 tbsp mustard 2 cups corn flakes (crushed)
1/2 tsp salt
Stir together mayonnaise, mustard, garlic and salt. Add chicken and coat evenly. Put corn flake crumbs in plastic bag. Add chicken pieces and shake to coat. Place on prepared baking pan. Spray chicken with cooking spray and bake 35 minutes or until golden brown.
note; 186 calories, 4 grams fat, 11 grams carb, 2 grams sugar, 26 grams protein.
LIGHTENED UP SHEPHERD'S PIE
Preheat oven to 375 degrees
1 1/2 pounds potatoes (peeled and cut into chunks) 1 large onion (chopped)
1/2 cup low-fat greek yogurt 1 pound lean ground beef
3/4 tsp salt 1 cup frozen corn
1/2 tsp black pepper 2 tsp olive oil
Put potatoes in large pot and add enough water to cover. Bring to a boil. Reduce heat and simmer, covered until potatoes are tender; Drain. Mash until smooth; stir in yogurt, 1/2 tsp salt and 1/4 tsp pepper.
Heat oil in large skillet. Add onions; cook, stirring, until onion is soft, about 5 minutes. Add beef and cook, breaking meat apart with wooden spoon until browned. Drain off fat. Add remaining salt and pepper. Spoon meat into 1 1/2 quart casserole. Add frozen corn and cover with the mashed potatoes. Bake until potatoes start to brown, about 20 minutes. Let stand for 5 minutes before serving.
note; per serving (1 cup) 255 calories, 5 grams fat, 33 gram carbs, 8 grams sugar
ROMANO MARINARA SAUCE
A classic marinara sauce made healthier by using low-sodium tomato sauce. Pair this with whole wheat pasta or use this lighter version of gnocchi.
1 28 ounce can low-sodium tomato sauce 4 fresh basil leaves
1 large onion (quartered) 1 bay leaf
1 carrot (quartered) 1 tsp dried oregano
In large sauce pan over medium heat, heat all ingredients together, stirring, for 15 minutes. Remove the bay leaf and process the vegetables with an immersion blender. For a smoother sauce, strain and discard vegetables.
Gnocchi is a small potato dumpling which can be very heavy and rich, but here is a slimmed down version.
The eggs and cheese have been omitted to save on calories.
GNOCCHI
3 large russet potatoes, cooked and peeled salt
2 cups flour 3/4 cup marinara sauce
In a large bowl, mash the potatoes until smooth. Add half of the flour and knead. Place dough on lightly floured surface and knead for 2-3 minutes. Add more flour and knead for about 3 minutes, until the dough is smooth. Add as little flour as possible, so the dough won't get tough.
Divide into baseball size balls and roll each ball into a rope about 8 to 10 inches long. Cut into 1 inch pieces. Make an indention into each piece with your thumb. They can now be frozen in plastic bags or cooked.
In large pot of boiling water, cook your gnocchi for 3 to 5 minutes or until they rise to the top of the pan.
Remove from pan, drain and keep warm while finishing the rest of the gnocchi.
Serve with the marinara sauce.
note; per serving calories 243, fat 0.5 grams, sodium 71 mg
Article Source: http://EzineArticles.com/6980310
Preheat oven to 375 degrees
Spray cooking pan with olive-oil spray
1/3 cup low-fat mayonnaise 3/4 pound chicken breasts cut in half (skinned)
1 tbsp mustard 2 cups corn flakes (crushed)
1/2 tsp salt
Stir together mayonnaise, mustard, garlic and salt. Add chicken and coat evenly. Put corn flake crumbs in plastic bag. Add chicken pieces and shake to coat. Place on prepared baking pan. Spray chicken with cooking spray and bake 35 minutes or until golden brown.
note; 186 calories, 4 grams fat, 11 grams carb, 2 grams sugar, 26 grams protein.
LIGHTENED UP SHEPHERD'S PIE
Preheat oven to 375 degrees
1 1/2 pounds potatoes (peeled and cut into chunks) 1 large onion (chopped)
1/2 cup low-fat greek yogurt 1 pound lean ground beef
3/4 tsp salt 1 cup frozen corn
1/2 tsp black pepper 2 tsp olive oil
Put potatoes in large pot and add enough water to cover. Bring to a boil. Reduce heat and simmer, covered until potatoes are tender; Drain. Mash until smooth; stir in yogurt, 1/2 tsp salt and 1/4 tsp pepper.
Heat oil in large skillet. Add onions; cook, stirring, until onion is soft, about 5 minutes. Add beef and cook, breaking meat apart with wooden spoon until browned. Drain off fat. Add remaining salt and pepper. Spoon meat into 1 1/2 quart casserole. Add frozen corn and cover with the mashed potatoes. Bake until potatoes start to brown, about 20 minutes. Let stand for 5 minutes before serving.
note; per serving (1 cup) 255 calories, 5 grams fat, 33 gram carbs, 8 grams sugar
ROMANO MARINARA SAUCE
A classic marinara sauce made healthier by using low-sodium tomato sauce. Pair this with whole wheat pasta or use this lighter version of gnocchi.
1 28 ounce can low-sodium tomato sauce 4 fresh basil leaves
1 large onion (quartered) 1 bay leaf
1 carrot (quartered) 1 tsp dried oregano
In large sauce pan over medium heat, heat all ingredients together, stirring, for 15 minutes. Remove the bay leaf and process the vegetables with an immersion blender. For a smoother sauce, strain and discard vegetables.
Gnocchi is a small potato dumpling which can be very heavy and rich, but here is a slimmed down version.
The eggs and cheese have been omitted to save on calories.
GNOCCHI
3 large russet potatoes, cooked and peeled salt
2 cups flour 3/4 cup marinara sauce
In a large bowl, mash the potatoes until smooth. Add half of the flour and knead. Place dough on lightly floured surface and knead for 2-3 minutes. Add more flour and knead for about 3 minutes, until the dough is smooth. Add as little flour as possible, so the dough won't get tough.
Divide into baseball size balls and roll each ball into a rope about 8 to 10 inches long. Cut into 1 inch pieces. Make an indention into each piece with your thumb. They can now be frozen in plastic bags or cooked.
In large pot of boiling water, cook your gnocchi for 3 to 5 minutes or until they rise to the top of the pan.
Remove from pan, drain and keep warm while finishing the rest of the gnocchi.
Serve with the marinara sauce.
note; per serving calories 243, fat 0.5 grams, sodium 71 mg
Article Source: http://EzineArticles.com/6980310
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