Crispy Chicken Tenders

By Barbara Day, M.S., R.D., C.N.

This is one of my grandkids favorite recipes  and their parents and their grandparents, love it as well. The recipe makes 2 servings so if you want to serve more people, you had to do the math and make larger portion to dip the tenderloins in. Any leftover tenders I use in salads.

Per Serving:  405 calories, 47 grams protein, 7 grams of fat, 44 grams of CHO,  10 grams of fiber,  960 mg sodium.

 Preparation Time: 15 minutes Bake Time: 20 minutes

Serves:  2 serving; 6 pieces each

 Ingredients

  • ½  cup all-purpose flour
  • ½  tsp garlic salt
  • ¼  tsp salt
  • ¼  tsp black pepper
  • 4 dashes paprika
  • 2/3 cup Fiber One cereal
  • 2 tbsp grated Parmesan cheese
  • 4 tbsp liquid egg substitute
  • 4 tbsp fat-free milk or fat-free half & half
  • 6 (4 –oz total) skinless, chicken breast tenderloins, trimmed of gristle
  • Nonstick cooking spray

Instructions

Preheat oven to 375 degrees.  In a small dish, stir together flour, garlic salt, salt, pepper and paprika.  Using a blender or food processor, grind cereal to a dry bread crumb consistency and place in a separate small dish; stir in cheese.  Place the egg substitute in a third dish and the half and half in a fourth small dish.  Dip each tenderloin in half and half and then in the flour mixture, coating well.  Repeat.  Next dip each  tenderloin in egg substitute, followed by the cereal, coating well.  Place tenderloins on a baking sheet coated with cooking spray.  Spray tenderloins lightly with cooking spray; bake 10 minutes.  Turn tenderloins over and coat again with cooking spray.  Bake for an additional 8 – 10 minutes, or until chicken is cooked through and no longer pink, and cereal coating looks crisp.  Serve with your favorite dipping. sauce.  

Shopping List

  • all-purpose flour
  • garlic salt
  • paprika
  • Fiber One cereal
  • grated Parmesan cheese
  • liquid egg white substitute
  • fat-free milk or half & half
  • 4 –oz skinless, chicken breast tenderloins
  • Nonstick cooking spray

Tips: This recipe easily doubles or triples to serve more people.  Chicken tenderloins can be found in the fresh meat case or freezer section, alongside other cuts of chicken.  You can also choose to cut a fresh chicken breast into strips.  Cook extras, and reheat in a toaster oven.  Serve one or two in a bun for a delicious chicken strip sandwich or wrap in a whole-wheat tortilla with shredded lettuce and a light dressing for a quick chicken wrap.

From What Do I Eat Now?  Patti Geil, MS, RD, FADA, CDE and Tami A. Ross, RD, LD, CDE. ISBN-13: 978-1-58-040313-9.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.     

Cream Cheesy Zucchini Spinach Penne

By Barbara Day, M.S., R.D., C.N.

 Here’s a really easy recipe that your kids are sure to love. It’s creamy, cheesy and full of veggies.

 Nutritional Information Per Serving:  310 calories, 14 grams protein, 10 grams of fat,  43 grams of CHO,  5 grams of dietary fiber, 366 mg sodium.

Preparation Time:  20 minutes Cook Time: 20 minutes

Serves: Six – 1  1/3 cups each

Ingredients

  • 8 oz  whole wheat penne pasta, uncooked*
  • 1 tsp olive oil
  • 1 zucchini, sliced
  • ½ lb sliced fresh mushrooms
  • 2 cloves garlic, minced or ¼ tsp minced garlic
  • 1 tbsp flour
  • ¼ tsp each: dried basil, oregano leaves and crushed red pepper
  • 1 cup fat-free reduced sodium chicken broth
  • 4 oz low fat cream cheese, cubed
  • 6 oz baby spinach leaves
  • ¼  cup grated parmesan cheese
  • 1 ½ cup shredded mozzarella cheese, divided

Instructions

Heat over to 375 degrees. Cook pasta according to directions.  Meanwhile, heat oil is a large skillet over medium heat.  Add zucchini, mushrooms, and garlic. Cook for 3 to 4 minutes while stirring often or until zucchini is crisp-tender.  Add flour and seasonings.  Cook and stir for 1 minute.  Stir in broth and cook while stirring for 2 to 3 minutes or until thickened.  Add cream cheese and cook and stir for 2 – 3 minutes or until melted.  Drain pasta and then return to pan.  Add zucchini miture, spinach, Parmesan cheese and ½ the mozzarella cheese.  Mix lightly.  Spoon into a 2-qt. casserole which was sprayed with cooking spray.  Top with the remaining mozzarella cheese. Bake for 10 minutes or until mozzarella cheese in melted.

Shopping List

  • 1  box (16 oz) Whole Wheat Pasta Penne
  • olive oil
  • 1 zucchini
  • fresh mushrooms
  • 2 cloves garlic
  • dried basil
  • oregano leaves
  • crushed red pepper
  • fat-free reduced sodium chicken broth
  • low fat cream cheese
  • 6 oz baby spinach leaves
  • grated parmesan cheese
  • shredded mozzarella cheese

*You can substitute rigatoni pasta rather than use whole wheat pasta.

Image from: www.kraftfoods.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

Grilled Tri-Color Veggie Hummus Wrap

By Barbara Day, M.S., R.D., C.N

Here’s an easy recipe that loaded with vegetables. Take advantage of the local Farmers Markets for lots of fresh vegetables.

Nutritional Information Per Serving:  317 calories, 8 grams protein, 14 grams of fat,  43 grams of CHO, 7 grams of fiber, 480+ mg sodium.

Preparation Time:  10 minutes Cook Time: 10 minutes

Serves:  2

 Ingredients

  • 1 medium zucchini, cut in half lengthwise
  • 1 medium yellow squash, cut in half lengthwise
  • 1 medium red bell pepper
  • 1 medium green bell pepper
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • 1 cup shredded spinach leaves
  • 2 8-inch spinach or whole grain wraps/tortillas
  • 4 tbsp Sabra® Lemon Hummus or Roasted Garlic Hummus*

Instructions

Heat grill. Drizzle squash and peppers with olive oil and season with salt and pepper.  Grill veggies turning frequently until the outer skins of peppers are charred and squash is almost cooked throughout. Remove from the grill and allow to cool.  Peel roasted peppers and remove stem and seeds. Slice into strips. Slice grilled squash thinly on the diagonal. Spread each wrap with 2 tbsp of hummus. Sprinkle evenly with chopped spinach.  Divide grilled veggies in half and arrange evenly over the hummus and spinach.  Roll one end in and tuck both sides while rolling. Carefully squeeze as you roll to keep the shape. Secure with toothpicks. Slice in half on the diagonal.

Shopping List

  • 1 medium zucchini
  • 1 medium yellow squash
  • 1 medium red bell pepper
  • 1 medium green bell pepper
  • olive oil
  • spinach leaves
  • 8-inch spinach or whole grain wraps/tortillas
  • Sabra® Lemon Hummus or Roasted Garlic Hummus

*You can use homemade hummus or any type hummus that you like if you want.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

Chicken Broccoli in Whole Wheat Pita Pockets

Chicken Broccoli in Whole Wheat Pita Pockets

By Barbara Day, M.S., R.D., C.N.

 

 

Nutritional Information Per Serving: 208 calories, 18 grams protein, 4 grams of fat, 25 grams of CHO, 3 grams of fiber, 422 mg sodium.

 

Preparation Time: 15 minutes Cook Time: 5 minutes

 

Serves: 6

 

Ingredients

  • 1 can (10 ¾ ounces) Campbell’s® Healthy Request® Condense Cream of Chicken Soup
  • ¼ cup water
  • 1 tbsp. lemon juice (bottled or fresh)
  • ¼ tsp. garlic powder
  • 1/8 tsp. ground black pepper
  • 1 cup cooked broccoli flowerets
  • 1 medium carrot, shredded (about ½ cup)
  • 2 cups cubed cooked chicken or turkey breast
  • 3 whole wheat pita breads (6-inch), cut in half, forming 2 pockets

 

Instructions

Heat all the ingredients in a 2-quart saucepan over medium heat until the mixture is hot and bubbling. Spoon the chicken mixture into the pita pockets.

 

Shopping List

  • 1 can (10 ¾ ounces) Campbell’s® Healthy Request® Condense Cream of Chicken Soup
  • lemon juice
  • garlic powder
  • broccoli flowerets
  • 1 medium carrot
  • cooked chicken or turkey
  • whole wheat pita breads (6-inch)

 

Tip: This chicken mixture is also delicious served over hot baked potatoes.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.