4 egg whites, or 1/2 cup real egg product
1/4 cup 2% milk
6 skinless chicken breast halves (about 6 ounces each)
1/4 cup all purpose flour
1-1/2 cups finely crushed corn flakes
3/4 cup dry unseasoned breadcrumbs
Butter flavored vegetable cooking spray
Salt and pepper, to taste
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| 1. Beat egg whites and milk in a shallow bowl until blended.
Coat chicken breasts with flour, dip in egg mixture, and then coat generously with combined corn flakes and breadcrumbs. |
| 2. Spray baking pan with cooking spray.
Place chicken, meat sides up, in baking pan; spray generously with cooking spray and sprinkle lightly with salt and pepper.
Bake at 350 degrees until chicken is browned and juices run clear, 45 to 60 minutes. |
| Note: If desired, 1/2 teaspoon each of dried rosemary and sage and 1/4 teaspoon dried thyme can be added to the corn flake mixture. |
Yield: 6 servings
Per serving calories: 387
Fat grams: 5
Sat. fat (gm): 2
Cholesterol (mg): 104
Sodium: (mg): 557
Protein (gm): 45
Carbohydrate (gm): 36
Exchanges: 2.5 bread and 4 meat
Taken from The Skinny Comfort Foods book by Sue Spitler
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1/4 cup finely chopped onion
2 tablespoons margarine
1/4 cup all purpose flour
2-1/2 cups skim milk
1 bay leaf
2 ounces light pasteurized processed cheese product, cubed
1/2 cup (2 ounces) shredded reduced fat sharp or mild cheddar cheese
1 teaspoon Dijon-style mustard
2 cups (10 ounces) elbow macaroni, cooked per package directions
Salt and cayenne, to taste
1/4 teaspoon white pepper
2 tablespoons dry unseasoned breadcrumbs
Paprika, as garnish
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| 1. Saute onion in margarine in medium saucepan until tender, 3 to 4 minutes.
Stir in flour; cook over medium-low heat 1 minute, stirring constantly.
Whisk in milk and bay leaf; heat to boiling.
Boil, whisking constantly until thickened, about 1 minute. |
| 2. Stir in cheeses and mustard; cook over low heat, stirring constantly until melted, discard bay leaf. |
| 3. Combine sauce and macaroni in 2 quart casserole.
Season to taste with salt, cayenne, and white pepper, sprinkle with breadcrumbs and paprika.
Bake uncovered at 350 degrees until bubbly, 30 to 40 minutes. |
| Note: For a quick mac 'n cheese, make recipe as above but do not bake. |
Yield: 4 servings (1 cup each)
Per serving calories: 495
Fat grams (gm): 12
Sat. fat (gm): 4
Cholesterol (mg): 18
Sodium: (mg): 577
Protein (gm): 22
Carbohydrate (gm): 74
Exchanges: .5 milk, 5 bread, 1 meat, and 1 fat
Taken from The Skinny Comfort Foods book by Sue Spitler
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