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Make delicious baked "fried" chicken tenders if you get a craving for fried chicken or chicken nuggets. The cornflakes provide a satisfying crunch while baking the chicken instead of frying saves a great deal of calories and many fat grams.
Take a pound of chicken tenders and soak them in a cup of buttermilk and a tsp. each of salt and pepper in a seal-able baggie overnight. In a separate bowl, mix a cup of crushed corn flakes or whole wheat bread crumbs. In another bowl, put a cup of whole wheat flour with a tsp. each of salt and pepper. You can also add a tsp. of garlic powder or paprika. In the last bowl, whip three egg whites.
Remove the tenders from the buttermilk and dip into the flour mixture. Shake off any extra flour. Dip the tender in the egg dip followed by the crushed corn flakes. Lay the crusted tenders on a greased cookie sheet, and bake them in the oven for 15 minutes in a 350 degree oven. -
Fix a low-fat and low-calorie Crock-Pot chicken dish that everyone will find satisfying without the fat or high calories. This recipe is so comforting and rich tasting, no one will ever guess this is a low-fat and low-calorie dish.
Put four frozen chicken breasts into a Crock-Pot. Pour in one small container of fat-free sour cream and a package of onion soup mix. Add one can of low-fat chicken soup. You can also add a cup of chopped onions and mushrooms for added vegetables. Put your Crock-Pot on the low setting for six hours and serve the chicken over brown rice or whole wheat pasta. This hearty homestyle recipe is deeply satisfying but much healthier than most casseroles. -
Most chilis are packed with fatty ground beef, but if you replace the ground beef with turkey, you can save many calories and fat grams. Beans also provide a good amount of fiber and lean protein. Adding more beans can make your chili just as hearty as it would be with ground beef.
In a Crock-Pot, dump in a pound of lean ground turkey, a can of rinsed red kidney beans, a can of rinsed black beans, one chopped onion, one chopped green pepper, one chopped garlic clove, an 8-oz. can of chopped tomatoes, an 8-oz. can of tomato sauce and two to four tbsp. of chili powder. Cook the chili on low heat for six hours, and once you taste this chili, you'll never make the beef chili version again.
