Oven Fried Chicken

Serves 6

• 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
• 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoons sesame seeds
• 3/4 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder
• 2 egg whites
• 1 cup lowfat, plain yogurt or Greek yogurt
• 1 tablespoon Dijon mustard
• Olive oil cooking spray
• 6 medium sized skinless chicken breasts thawed and patted dry

Directions

Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
In a large bowl, combine egg whites, yogurt and Dijon mustard. Add the chicken pieces and coat thoroughly with the yogurt mixture.
One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

Grown Up Grilled Cheese, But The Kids Will Love It Too

Serves 2

• 4 slices whole grain or whole wheat
• 1 ball (1 pound) fresh mozzarella, cut into 1/4-inch slices
• 2 plum tomatoes, cut into thick slices
• 1 cup fresh basil pesto, recipe follows
• freshly ground black pepper
• Extra-virgin olive oil

Basil pesto:

• 1/2 cup pine nuts
• 2 cups fresh basil leaves
• 1 cup fresh Italian parsley leaves
• 1/2 cup Parmesan or Romano
• 2 garlic cloves
• 1/2 cup extra-virgin olive oil

To make pesto:

Directions

Toast pine nuts in a skillet over medium heat until fragrant, about 5 minutes. Combine pesto ingredients in a food processor and pulse until well combined but still rough-textured. If you have a panini press, turn it on to warm up; otherwise, set a cast iron skillet over medium heat. Assemble sandwich by smearing insides of bread slices with pesto. Arrange a layer of sliced tomato and season with a few turns of fresh pepper. Layer the mozzarella slices over the top and then place another piece of bread on top to make the sandwich. Drizzle olive oil over skillet's surface and place sandwiches on the hot skillet or panini press. If using a skillet, place another heavy skillet over the top to form a "press". Turn after 2 to 3 minutes and replace weight. The sandwich is ready when golden brown and mozzarella has melted around the edges.

Morning Berry Smoothie (lots of Vitamin C and Antioxidants)

• 1 1/4 cup light orange juice
• 1 banana
• 1 1/4 cup(s) frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup(s) low-fat silken tofu, or low-fat plain or vanilla yogurt
• 1 tablespoon Splenda
• Optional- 1 scoop any protein powder

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Directions

1. Combine orange juice, banana, berries, tofu (or yogurt)  and Splenda, if using, in a blender; cover and blend until creamy. Serve immediately.

Banana Cocoa Smoothie

• 1 banana
• 1/2 cup light plain or vanilla yogurt
• 1/2 cup light soy milk (plain or vanilla soy milk, or substitute skim milk)
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon honey

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Directions

1. Slice banana and freeze until firm. Blend yogurt, soy milk, cocoa and honey in a blender until smooth. add the banana slices and blend until smooth.

Citrus Berry Smoothie

• 1 1/4 cup fresh berries
• 3/4 cup low-fat plain yogurt or light vanilla
• 1/2 cup light orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract
• Optional- 1 scoop protein powder of choice

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Directions

1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth

Lemon and Oregano Grilled Chicken (very low fat)

• 1 tablespoon(s) grated lemon zest
• 1/3 cup(s) freshly squeezed lemon juice (from 2 lemons)
• 1/4 cup(s) finely chopped fresh oregano (or 1 tablespoon dried)
• 2 tablespoon(s) olive oil, plus more for grates
• Coarse ground pepper
• 4-5 chicken breast 
• 4 lemons, halved crosswise

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Directions

1. Make marinade: In a small bowl, whisk together lemon zest and juice, oregano, oil, and 1 teaspoon pepper. Divide marinade between 2 large resealable plastic bags. Place 2 chicken halves in each bag; shake to coat. Let marinate at room temperature 30 minutes, turning bags occasionally.
2. Preheat grill to medium; lightly oil grates. Remove chicken from marinade, and pat dry with paper towels. Place chicken, on grill. Cover and cook, until lightly browned, about 5 minutes. Turn chicken over; cover and cook until well browned, 10 to 15 minutes. If chicken is browning too quickly, move to cooler parts of grill or turn grill to low heat.
3. Transfer chicken to a cutting board cover with foil. Meanwhile, place lemon halves on grill, cut side down; cook until slightly charred, 5 to 8 minutes. Cut chicken pieces in half; serve with grilled lemon halves, and, if desired, garnish with oregano sprigs.

Peach Glazed BBQ Chicken with Grilled Peaches

• 1 cup(s) peach preserves or jam
• 1 large clove garlic, minced
• 2 tablespoon(s) olive oil
• 1 tablespoon(s) soy sauce Reduced Sodium
• 1 teaspoon(s) soy sauce Reduced Sodium
• 1 tablespoon(s) dry mustard
• 1/4 teaspoon(s) cayenne pepper
• 1/4 teaspoon(s) freshly ground black pepper
• 4-5 chicken breasts
• 4 ripe peaches, cut in half and pitted

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Directions

1. Preheat grill to medium hot. In a medium mixing bowl, combine preserves, garlic, olive oil, soy sauce, dry mustard, cayenne pepper, and black pepper, and mix well to combine.
2. Sprinkle chicken breasts with additional pepper, and place on the grill. Cook the chicken about 5 minutes on each side before brushing the upturned side with glaze. Continue cooking chicken, turning it every 3 to 5 minutes and brushing each upturned side with glaze every time, until the chicken is cooked through. Move chicken to the oven or a cooler part of grill if it gets too dark before it is cooked through.
3. Place peach halves on the grill, cut side down, and grill 2 minutes. Turn, and brush the tops with glaze. Grill 3 to 4 minutes more, until the peaches are soft and the cavities fill with juices. Serve with chicken.