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.