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Baked Fried Chicken
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BAKED FRIED CHICKEN WITH POTATO SALAD & GREEN BEANS

Ingredients

1 5 oz chicken breast

1 egg (only ¼ is consumed)

1 cup skim milk (only ¼ is consumed)

½ cup whole grain (or gluten free flour)

½ tspn black pepper

¼ tspn white pepper

½ tspn onion powder

½ tspn Dijon mustard powder

¼ tspn cayenne pepper

½ tspn garlic powder

zero fat spray

BAKED FRIED CHICKEN PREPARATION

Mix egg and milk in small salad bowl. Combine all ingredients and whisk until very consistent. Dip chicken breast in batter (milk/egg) and then dredge in the seasoned flour. Spray zero fat in sauté pan and sear chicken on both sides for one minute each. Place chicken on baking pan and place in oven for 10 minutes at 400 degrees.

GREEN BEANS

Ingredients

½ cup green beans

1 tbspn julienne yellow onion

1 tspn red bell pepper

1 tbspn minced garlic

1 pinch crushed red pepper

½ piece bacon cooked crisp and patted totally dry crumbled

zero fat spray

½ tspn black pepper

½ tspn fresh basil

GREEN BEAN PREPARATION

Cut the end off of each green bean and wash. Spray sauté pan with zero fat and

Add onion and garlic. Cook till lightly brown and add all other ingredients. Cook beans till tender but still bright green in color. Remove from heat and hold.

BAKED POTATO SALAD

Ingredients:

¼ cup baked and diced potatoes (Yukon)

½ tspn canola oil

1 tbspn Dijon mustard

1 tbspn diced dill pickles

1 tbspn diced red bell pepper

½ tspn diced green onion

1 tspn diced yellow onion

½ tspn minced garlic fresh

1 tbspn vegetable stock

½ tspn black pepper

½ tspn diced basil

1 tbspn Greek non-fat yogurt

BAKED POTATO SALAD PREPARATION

Remove cooked potatoes from oven and place in large mixing bowl. Place all diced ingredients in bowl with yogurt and mix well.