Crispy Chicken Fingers Recipe

Ingredients 
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces

Ditch the standard ranch dressing and stir up one of these low-cal sauces.

1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard

Salmon with Pepita-Lime Butter

INGREDIENTS

• 1 cup fresh blackberries or raspberries, finely chopped
• 1 1/2 tablespoons whole-grain mustard
• 2 teaspoons honey
• 1 pound chicken tenders, cut in half crosswise (see Tip)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons cornmeal
• 1 tablespoon extra-virgin olive oil

PREPARATION

1. Toast pepitas (see Tip). Place in a small bowl with butter, lime zest, lime juice and chili powder.
2. Generously coat a large nonstick skillet with cooking spray and place over medium heat. Sprinkle salmon with salt and pepper, add to the pan and cook until browned and just cooked through in the center, 2 to 4 minutes per side. Remove the pan from the heat. Transfer the salmon to a plate. Add the butter-lime mixture to the hot pan; stir until the butter is melted. Serve the salmon topped with the sauce.

TIPS & NOTES

• Tips: Pepitas (hulled pumpkin seeds) can be found in the bulk-foods section of natural-foods stores or Mexican groceries.
• Place a salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
• Place pepitas in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

Per serving: 259 calories; 17 g fat ( 5 g sat , 5 g mono ); 74 mg cholesterol; 2 g carbohydrates; 24 g protein;0 g fiber; 360 mg sodium; 458 mg potassium.

Nutrition Bonus: Excellent source of omega-3s.

Exchanges: 3 lean meat, 1 fat

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

INGREDIENTS

• 1 cup fresh blackberries or raspberries, finely chopped
• 1 1/2 tablespoons whole-grain mustard
• 2 teaspoons honey
• 1 pound chicken tenders, cut in half crosswise (see Tip)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons cornmeal
• 1 tablespoon extra-virgin olive oil

PREPARATION

1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

TIPS & NOTES

• Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

NUTRITION

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 4 lean meat, 1 fat

Honey Glazed Chicken and Bacon Bites

1 pound boneless chicken breasts
20 thin bacon slices
3 tbsp honey
2 tsp coarse mustard
fresh lemon juice

Optional: salt

Directions:

Cut the chicken breasts—or fillets, as we call them here—in thin strips. Not too thin, the bacon has to brown and if the chicken is too thin it’ll get dry before the bacon gets crispy. That would be a sin.

Grab a bowl and combine 3 tbsp honey with 2 tsp coarse mustard.

Squeeze in some lemon juice. Not too much, about a tbsp or so. I think orange juice will be great, too.

I asked my favorite pair of extra hands to wrap the bacon around the chicken strips.

Place them in a roasting tray or on a cookie sheet. If you’re afraid of cleaning up, line the tray or sheet with some tin-foil first. I’m hard-core (And own a dish washing machine. It helps).

Bake them in a preheated oven at 425F (225C) for 10 to 13 minutes. Until the bacon is crispy.

As soon as one side is done, take the tray out of the oven. Does this look good or what? I could never be a vegetarian simply because I cannot forsake bacon. I absolutely love it, in an artery clogging kind of way!

Flip them over and brush them with the remaining marinade.

Put them back in the oven for another 10 to 13 minutes, until the other side is crispy as well. Keep an eye on them.



http://www.kayotic.nl/blog/honey-glazed-chicken-bacon-bites

Gluten Free Cherry Cola Ribs Recipe

Ingredients

5 pounds baby back ribs
1 – 2 liter bottle Cola
Salt & Pepper
1 – 10 ounce bottle maraschino cherries without stems
1 -2 teaspoons chili garlic sauce
2 teaspoons Dijon mustard
1 tablespoon apple cider vinegar
2 – 4 tablespoons brown sugar – optional

Directions

Flip the ribs bone side up and insert a dinner knife just under the white membrane that covers the meat and bones. Gently peel the membrane off. Place ribs in a baking dish or roasting pan and pour the cola over. Cover with plastic wrap and refrigerate overnight.

Preheat oven to 275 degrees. Remove the ribs from the cola, reserving the cola for the sauce. Pat the ribs dry with paper towels and season liberally with salt and pepper on both sides. Pour the cola into a saucepan, wipe of the baking dish or roasting pan and return the ribs to the pan. Cover with foil and bake for 3 – 3 ½ hours or until the meat is very tender.

While the ribs are baking, make the glaze. Puree the maraschino cherries, with the juice, in a blender or small food processor. Add to the cola in the sauce pan. Add 1 teaspoon of chili garlic sauce, the mustard, vinegar and ½ teaspoon of both salt and pepper. Bring to a boil. Continue to boil, uncovered until the liquid reduces down to about 1 cup and is very thick. Skim the foam off the top of the mixture occasionally and stir once in a while. When the mixture is reduced and thick, taste it – you may want to add some more chili garlic sauce if you like it spicier and some brown sugar if you want it sweeter – this is to taste. Also check to see if it needs more salt and pepper. Reserve glaze until the ribs are done.

When the ribs have finished baking in the oven, remove and turn the heat up to 500 degrees (or you can use the broiler – turn to high). Place ribs on a baking sheet, bone side down, and brush the glaze liberally over the top. Cook or broil for about 5 minutes, watching to make sure the glaze does not burn.

Gluten Free Caprese Salad Recipe

Ingredients

1 – 16 ounce package gluten free rice pasta (shells, elbows or spirals)

1 ½ cup loosely packed fresh bail leaves, use divided

1 clove garlic, minced

Zest and juice of 1 lemon

½ teaspoon kosher or fine sea salt

½ teaspoon freshly ground black pepper
6 ounces bocconcini (small mozzarella balls), quartered1 pint cherry or grape tomatoes, halved

1/3 cup olive oil (maybe a tad more)

Directions

Cook the pasta in heavily salted water 1 or 2 minutes less than the package instructions until just al dente. Drain well and put the pasta into a large serving bowl.

While the pasta is cooking combine 1 cup of the basil with the garlic, finely grated lemon zest, lemon juice, salt and pepper in a blender and blend until the basil is finely minced and the mixture is combined. Take the plastic top insert from the top of the blender out and slowly stream in the olive oil with the machine running. You want a thick dressing but not as thick as mayonnaise. If the mixture is too thick, add more olive oil.

Once the pasta is cooked and drained pour the dressing over the warm pasta. Toss well and let cool.

Roll the remaining basil leaves up like a cigar and cut into thin slices with a sharp knife. When the pasta has cooled, add the basil, tomatoes and bocconcini. Cover and refrigerate for at least half an hour or up to two days. Taste and adjust seasoning with more salt and pepper if needed.

Parmesan-Crusted Tilapia

INGREDIENTS

• ¾ cup freshly grated Parmesan cheese
• 2 teaspoons paprika
• 1 tablespoon chopped flat-leaf parsley
• 4 tilapia fillets (about 1 pound total)
• 1 lemon, cut into wedges

DIRECTIONS:

1. Preheat the oven to 400°. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.

Crock Pot Chicken Taco Chili

1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 8-oz can tomato sauce (used a 16 oz can)
10 oz package frozen corn kernels (used 2 small cans of corn kernels)
1 packet taco seasoning
1 tbsp cumin
1 tbsp chili powder 24 0z. (3) boneless skinless chicken breasts

 
Combine beans, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).  

Gluten Free Naan Bread

.25 ounces of quick rising yeast(about 2 tsp)
2 Tbs sugar
1/2 cup warm water (103-106 degrees F)
2-1/4 cups GF flour mix 
1 tsp minced garlic
1 tsp salt
1/8 tsp xanthan gum
1/8 tsp garlic powder
1 egg
1-1/2 Tbs milk
butter for frying


In a stand mixer, whisk together the flour, salt, xanthan gum, minced garlic, and garlic powder. Add 1 lightly beaten egg and the milk.


In a bowl or Pyrex measuring cup, add the warm water, sugar, and yeast. Proof the yeast for about 3-4 minutes. The mixture should foam up slightly.


Add the yeast mixture to the dry ingredients and mix with a dough hook until thoroughly combined.


Lay parchment paper over a baking sheet or cutting board and lightly dust with gf flour. Use your hands to divide the dough evenly into four pieces. Lightly flour your hands and press the dough into four flat rounds a bit larger than your hands. Cover the pressed dough with a clean towel and place in a warm area to rise for about 20-30 minutes. The dough will not rise dramatically.


Next, preheat a heavy skillet, I used cast iron, add 1/2-1 Tbs of butter to the skillet. Fry your naan bread on each side for 3-4 minutes per side. Add a little more butter to the skillet and repeat with the next piece of bread. Finally, take all the cooked naan and wrap it in foil. Place the bread in a warm oven (250-275 degrees F) for about 4-5 minutes

Crispy Southwest Chicken Wraps

1 cup cooked rice, warm or at room temperature
1 cup cooked, shredded chicken
1 can black beans, rinsed and drained
1 green onion, finely sliced (white and green parts)
1/2 red or green pepper, diced
1/4 cup fresh cilantro, chopped
juice of 1 lime
1/2 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic salt
2 cups shredded cheese (I used a combination of monterey jack and sharp cheddar)
Sour cream (optional)

6 burrito-sized flour tortillas

Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients except for cheese and sour cream. Sprinkle cheese over tortillas, leaving 1/2-inch border around edges, then arrange chicken and rice mixture down the center of each tortilla. (Optional: on some of the wraps, I dotted the cheese with about 1-2 tablespoons of reduced fat sour cream before arranging chicken and rice mixture down the center – it made the wraps delightfully creamy.) Roll stuffed tortillas, leaving edges open. Spray the tortillas all over with cooking spray.

Heat a large non-stick skillet (or griddle) over medium heat for 1 minute. Arrange 2 wraps, seam-side down, in pan and cook until golden brown and crisp, about 2-3 minutes per side. Transfer to a plate and repeat with remaining wraps. Serve.

Lemon and Garlic Grilled Chicken

Juice of 1 lemon, approximately 3 tablespoons
3 tablespoons olive oil
1 teaspoon minced garlic, about 2 medium cloves
1 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon dried oregano
1 pound chicken breasts (I usually cut really thick chicken breasts down to thin them out and make the pieces a little smaller so they absorb the marinade better)

Combine all marinade ingredients. Place chicken in a ziploc bag and pour marinade over chicken. Seal bag and place in fridge overnight. Grill (or cook in frying pan). Serve with sides of your choice or cut into bite sized pieces and add to desired recipe (I’ll be sharing a few with you soon). Note: If you cut your chicken into smaller, bite-sized pieces and then marinate it, you can get away with only letting it marinate for 5 or 6 hours instead of overnight.

Often, I will double the marinade and chicken and grill it all up and freeze the extras to use later.

Baked Chicken Taquitos

1/3 C (3 oz) cream cheese
1/4 C green salsa
1T fresh lime juice
1/2 t cumin
1 t chili powder
1/2 t onion powder
1/4 t granulated garlic
3 T chopped cilantro
2 T sliced green onions

2 C shredded cooked chicken
1 C grated pepperjack cheese

small corn tortillas
kosher salt
cooking spray


Heat oven to 425. Line a baking sheet with foil and lightly coat with cooking spray.

Heat cream cheese in the microwave for about 20-30 seconds so it's soft and easy to stir. Add green salsa, lime juice, cumin, chili powder, onion powder and granulated garlic. Stir to combine and then add cilantro and green onions. Add chicken and cheese and combine well.
You can prepare up to this step ahead of time. Just keep the mixture in the fridge. 

Work with a few tortillas at a time and heat in the microwave until they are soft enough to roll without cracking. It helps to place them between damp paper towels. Usually 20-30 seconds will do it. If you find yours are cracking when you roll them or come unrolled right away, just try heating them longer and try the paper towel thing.

Place 2-3 T of chicken mixture on the lower third of a tortilla, keeping it about 1/2 inch from the edges.

Then roll it up as tight as you can.

Place seam side down on the baking sheet. Lay all of the taquitos on the baking sheet and make sure they are not touching each other. Spray the tops lightly with cooking spray or an oil mister and sprinkle some kosher salt on top.

Place pan in oven and bake for 15-20 minutes or until crisp and the ends start to get golden brown.

Dip 'em in salsa, sour cream, guacamole, or this dressing.

Quick Barbecue Chicken

Ingredients

• 1 teaspoon sugar
• 1 teaspoon chili powder
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon freshly ground black pepper
• 2 (8-ounce) bone-in chicken breast halves
• Cooking spray

Preparation

• 1. Prepare grill.
• 2. Combine first 9 ingredients in a bowl, stirring well. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat; rub spice mixture evenly under skin over meat. Lightly coat skin with cooking spray. Place chicken, breast-side down, on a grill rack coated with cooking spray; grill 30 minutes or until a thermometer inserted in the thickest part registers 165°, turning twice. Let chicken stand 10 minutes. Remove skin; discard.

Herbed Stuffed Chicken

Ingredients

• 1/4 cup (2 ounces) goat cheese
• 1/2 teaspoon chopped fresh rosemary
• 2 ounces Canadian bacon, finely chopped
• 4 (6-ounce) skinless, boneless chicken breasts
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Cooking spray

Preparation

• 1. Preheat oven to 400°.
• 2. Combine first 3 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken evenly with salt and pepper.
• 3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices. Serve with pan juices.
• Roasted asparagus: Combine 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus on a jelly-roll pan coated with cooking spray; toss gently. Bake at 400° for 10 minutes or until asparagus is crisp-tender. Place asparagus in a large bowl; toss with 1 tablespoon butter and 1 tablespoon chopped fresh chives.