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.
