Fast-Food-Gets a Make Over

Breaded Chicken Nuggets 

Serves 2

Prep time: 7-10 mins., Cook time: 20 mins.

You probably thought chicken nuggets were off-limits. Well, think again! With only five

ingredients and absolutely zero oil, these yummy treats are heart healthy. No deep frying, no

wasted time or calories. Just finger-lickin’ fantastic!

Ingredients

8 oz. boneless skinless chicken breasts, cut into strips

1/2 Cup Kashi 7 Whole Grain Flakes Cereal

1/2 Cup Kashi Honey Puffs Cereal

4 Tbsp. raw honey

Salt and pepper

Non-stick cooking spray

Directions

1. Preheat oven to 375 degrees and grease a baking sheet using nonstick cooking spray.

2. Place cereals in a Ziploc bag. Using a rolling pin, crush until cereals have the

consistency of bread crumbs. (You can also place them in a food processor.) Pour cereal into a

bowl and add salt and pepper, to taste.

3. Coat chicken strips with honey and dip them in the cereal crumbs. Line strips on

baking sheet so strips are not touching.

4. Bake for 10 minutes, then turn and bake for 8-10 more minutes. Serve with your

favorite low fat dipping sauce and some Sweet Potato Fries!

Baked Onion Rings Serves 2 Prep time: 10 mins., Cook time: 12-15 mins. I love onion rings as a snack or sidekick to an All-American Burger or my Breaded Chicken nuggets. But I definitely don’t love the greasy after taste or the guilty feeling that comes with consuming them. So I killed two birds with one stone and created these! By making them with a blend of Panko and Corn Flakes crumbs, and baking them rather than frying them, you’re  left with a yummy, crunchy treat that is totally guilt-free. Onions are the richest dietary source of quercetin, a potent antioxidant that is specifically cited with inhibiting human stomach cancer. (In yellow and red onions only. Not in white onions.) Quercetin also thins the blood, lowers bad cholesterol and raises good-type HDL cholesterol, wards off blood clots, and fight asthma and infections. Ingredients 1 medium onion 2 1⁄4 C low fat buttermilk 1⁄2 C panko bread crumbs 1⁄4 C Italian seasoned whole wheat bread crumbs 1⁄4 C crushed corn flake crumbs pinch of sea salt Nonstick cooking spray Directions 1. Slice the onion into 1⁄4 inch rings and place in a shallow dish. Pour buttermilk over the top of the rings and let soak in the refrigerator for 1-2 hours. 2. Preheat the oven to 450 degrees and line 2 baking sheets with foil or parchment paper. 3. In a small bowl, combine bread crumbs, corn flakes, and salt and place the mixture in a large dish. 4. Dip each soaked ring into the crumb mix and place onto the baking sheets. 5. Spray rings lightly with cooking spray and bake for 12-15 minutes or until golden brown. Serve immediately.

 

Better Mac and Cheese

Serves 4

Prep time: 25 minutes, Cook time: 30 minutes

A Mac ‘n Cheese recipe that is under 100 calories, tastes heavenly and is good for you?

You better believe it!

How is it done? My secret ingredient — mashed yams. It gives our dish just the right

consistency plus tons of vitamins and minerals. Yams are good source of potassium and fiber, and

they also offer up a heaping amount of vitamins B1, B6 and C.

Attention ladies: Yams for PMS! The vitamin A in yams is a warrior against PMS

symptoms. And they’re rich in fiber, which will help to fill you up and keep you satiated longer.

Ingredients

4 C macaroni noodles

1 Tbsp. olive oil

1 Tbsp. whole wheat flour

1/3 C cooked, mashed yams

1/3 C low-fat milk

1⁄2 C low-fat Greek yogurt, whisked

2 Tbsp. grated parmesan cheese

Salt and pepper

2 Tbsp. panko bread crumbs

Directions

1. Preheat oven to broil.

2. Cook macaroni noodles according to package. Drain and set aside.

3. In a medium skillet, heat olive oil over medium heat. Add whole wheat flour and

whisk, making a paste. Gradually add the milk and continue whisking until the sauce

thickens. Add the yams and continue stirring.

4. Add cheese, yogurt, salt, and pepper. Add the noodles and coat with the cheese

mixture.

5. Sprinkle with bread crumbs and put in oven to broil until crumbs are a golden brown.

Sima’s Tip: Add chopped, steamed broccoli before sprinkling with bread crumbs,

or serve on the side for a vitamin-packed dinner.

Garlic Rosemary Mashed Potatoes

Serves 2

Prep time: 7 mins., Cook time: 20-25 mins.

Ingredients

4-6 small red potatoes (do not peel)

2-3 garlic cloves, sliced thin

bunch of fresh rosemary, chopped (no stems)

1 tsp. dried rosemary

salt and pepper to taste

1 Tbsp. omega-3 spread

Directions

1. Boil potatoes in salted water until tender, about 20 minutes. Keep 3 Tbsp. of potato

water and add it to a large bowl, drain the rest.

2. Place potatoes in the bowl with potato water and begin mashing. Add omega-3 spread,

salt and pepper.

3. Sauté rosemary and garlic for 1-2 minutes. Add to potatoes and continue mashing until

they reach desired consistency.

Serves 4

Prep time: 5 mins., Cook time: 2 mins.

Ingredients

4 bananas, peeled

4 Tbsp. unsalted peanut or almond butter

4 Tbsp. melted dark chocolate

nuts, chopped (peanuts, almonds, pistachios or walnuts)

Directions

1. Slice banana lengthwise. Spread peanut or almond butter on one half of each banana

and cover with other slice, as a sandwich.

2. Melt chocolate in microwave for 2 minutes on medium. Dip each banana end in melted

chocolate and roll over nuts.

3. Place each banana in a separate ziploc bag and freeze for a few hours or overnight.