Day by Day Nutrition

Crispy Chicken Tenders

My grandkids absolutely love these chicken tenders and so do the adults, too! They are easy-to-fix.  Leftovers are great  for our salads, too.

Per Serving: 405 calories, 47 grams protein, 7 grams of fat, 44 grams of CHO,  10 grams of fiber,  960 mg sodium.

Preparation Time: 15 minutes Bake Time: 20 minutes

Serves: 2 serving; 6 pieces each

Ingredients

• ½ cup all-purpose flour
• ½  tsp garlic salt
• ¼  tsp salt
• ¼  tsp black pepper
• 4 dashes paprika
• 2/3 cup Fiber One cereal
• 2 tbsp grated Parmesan cheese
• 4 tbsp liquid egg substitute
• 4 tbsp fat-free half & half*
• 6 (2 –oz) skinless, chicken breast tenderloins, trimmed of gristle
• Nonstick cooking spray

Instructions

Preheat oven to 375 degrees.  In a small dish, stir together flour, garlic salt, salt, pepper and paprika.  Using a blender or food processor, grind cereal to a dry bread crumb consistency and place in a separate small dish; stir in cheese.  Place the egg substitute in a third dish and the half and half in a fourth small dish.  Dip each tenderloin in half and half and then in the flour mixture, coating well.  Repeat.  Next dip each  tenderloin in egg substitute, followed by the cereal, coating well.  Place tenderloins on a baking sheet coated with cooking spray.  Spray tenderloins lightly with cooking spray; bake 10 minutes.  Turn tenderloins over and coat again with cooking spray.  Bake for an additional 8 – 10 minutes, or until chicken is cooked through and no longer pink, and cereal coating looks crisp.  Serve with your favorite dipping. sauce.

Shopping List

• all-purpose flour
• garlic salt
• paprika
• Fiber One cereal
• grated Parmesan cheese
• liquid egg substitute
• fat-free half & half
• 6 (2 –oz) skinless, chicken breast tenderloins
• Nonstick cooking spray

Tips: This recipe easily doubles or triples to serve more people.  Chicken tenderloins can be found in the fresh meat case or freezer section, alongside other cuts of chicken.  You can also choose to cut a fresh chicken breast into strips.  Cook extras, and reheat in a toaster oven.  Serve one or two in a bun for a delicious chicken strip sandwich or wrap in a whole-wheat tortilla with shredded lettuce and a light dressing for a quick chicken wrap.

*You can substitute skim milk for fat free half and half.

From What Do I Eat Now? Patti Geil, MS, RD, FADA, CDE and Tami A. Ross, RD, LD, CDE. ISBN-13: 978-1-58-040313-9.

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Have you ever been to a Holiday Cookie Exchange?  When you are a registered dietitian, you are expected to bring a cookie that full of nutrients and good for you.  Whole wheat oatmeal cookies with raisins were a hit with my friends and family. You can add chocolate chips and nuts if you want.  Enjoy! Image from sunmaid.jp

Whole Wheat Oatmeal Cookies w/Raisins

Per Cookie: 80 calories, 1 grams protein, 3.5 grams of fat, 11 grams of CHO, 1 grams of fiber,  60 mg sodium.

Preparation Time: 10 minutes  Cool Time: 20 minutes before baking

Cook Time: 15 to 20 minutes

Makes: 36 cookies

Ingredients

• 1 cup whole wheat flour
• 1 ½ cup large rolled oats
• ½ tsp baking soda (1/4 tsp if using sugar)
• ½ tsp baking powder
• ½ tsp salt
• 2  tbsp cinnamon
• ½ tsp nutmeg
• ½ cup honey or sugar*
• ½ cup oil (corn, canola, or olive)
• 1 tbsp molasses (can use maple syrup)
• 1 egg (beat with 1 tbsp water) plus 3 tbsp of egg whites
• 1 tsp vanilla
• ½ cup baking raisins
• ½ cup walnuts or pecans (optional)

Instructions

In a large bowl, mix all dry ingredients together.  In a medium bowl, mix all the wet ingredients.  Mix the wet ingredients with the dry ingredients.  Add the raisins and walnuts.  Mix well.  If the mixture it too wet, add a little flour.  If it isn’t binding together very well, add an egg white.  COOL the mix for 20 minutes in the refrigerator.  Preheat the oven at 335 degrees (lower temperature due to honey in the recipe which will burn more easily).  Make a small ball (1” diameter) and place on your baking sheet which is lined with parchment paper.  Press down with a fork to ensure even cooking.  Bake for about 15 to 20 minutes or until golden on the bottom of the cookie.  The cookies freeze very well and make a great snack!

*Preheat over at 350 degrees if you use sugar.  Also, use ONLY ¼ tsp of baking soda if using sugar.

Note: (When measuring out the honey, spray the measuring cup with baking spray – your honey won’t stick).

Shopping List

• whole wheat flour
• large rolled oats
• baking soda
• baking powder
• cinnamon
• nutmeg
• honey or sugar
• corn, canola, or olive oil
• molasses or maple syrup
• egg or egg whites
• vanilla
• raisins (optional)
• walnuts or pecans (optional)

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Whole Wheat Chicken Hungarian Goulash

Per Serving: 390 calories, 44 grams protein, 5 grams of fat, 43 grams of CHO, 7 grams of fiber,  970 mg sodium.

Preparation Time: 10 minutes Cook Time: 15 minutes

Serves: 4

Ingredients

• 4 ½ ounces whole wheat penne rigate macaroni (1 ½ cups uncooked)
• 1 pound skinless, boneless chicken breast, cut into bite-size pieces
• ¾ cup chopped onion
• 1 ½ cups chopped green bell pepper
• 1 can (14.5 ounces) diced tomatoes, not drained*
• 1 can (8 ounces) tomato sauce
• ½ – 1 tbsp paprika
• 1 tbsp dried parsley
• ½ tsp salt (optional)
• 1/8 tsp ground black pepper

Instructions

Cook noodles according to package direction, omitting salt and oil.  Drain and set aside.  Spray a large skillet or wok with nonstick cooking spray.  Add chicken, onion, and green pepper and stir fry until browned.  Add remaining ingredients, including noodles and simmer until chicken is cooked.

Variation: To make Hungarian Goulash with beef substitute 1 pound top sirloin for the chicken or  use 1 pound of pork loin.

Shopping List

• whole wheat penne rigate macaroni
• 1 pound skinless, boneless chicken breast
• 1 onion
• 1 green bell pepper
• 1 can (14.5 ounces) diced tomatoes
• 1 can (8 ounces) tomato sauce
• paprika
• dried parsley

Picture from www.i.ehow.com.

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Low-Fat Pumpkin Pie

Pumpkin Pie is a must-have for Thanksgiving.  Here’s a lower fat lower calorie option.  YUM!  I serve with Cool Whip®

Per Serving: 257 calories, 8 grams protein, 3 grams of fat, 49 grams of CHO, 260 mg sodium.

Note: One slice (1/8 pie) of Regular Pumpkin Pie has 316 calories, 7 grams of protein, 41 grams of CHO and 349 mg sodium.

Preparation Time: 5 minutes   Cook Time: 40 minutes

Serves: 8 slices

Ingredients

• 1 (15-ounce) can solid pack pumpkin
• 1 (14-ounce) can fat free sweetened condensed milk*
• ½ cup egg substitute
• ½ tsp salt
• ½ tsp ground cinnamon
• ½ tsp ground nutmeg
• ½ tsp ground ginger
• 1 (9-inch) unbaked pastry shell

Instructions

In a large mixing bowl, combine the first seven ingredients; beat until smooth.  Pour into pastry shell.  Bake at 425 degrees for 15 minutes.  Reduce heat to 350 degrees; bake 25 to 35 minutes longer or until a knife inserted near the center out clean.  Cool on a wire rack.  Store in the refrigerator.

Shopping List

• 1 (15-ounce) can solid pack pumpkin
• 1 (14-ounce) can fat free sweetened condensed milk
• ½ egg substitute
• ½ tsp salt
• ½ tsp ground cinnamon
• ½ tsp ground nutmeg
• ½ tsp ground ginger
• 1 (9-inch) unbaked pastry shell

*You can substitute fat free evaporated milk plus ¾ cup sugar for the sweetened condensed milk.

Pumpkin Pie Picture from Mccormickgourmet.com

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My Husband’s Favorite Three Bean Turkey Chili

This is an easy quick low fat chili that provides an excellent source of lycopene and fiber.

Per Serving: 310 calories, 23 grams protein, 9 grams of fat, 37 grams of CHO, 11 grams of fiber,  1280 mg sodium.

Preparation Time: 30 minutes

Serves: 8 servings

Ingredients

• ½ pound ground turkey or lean ground beef
• 1 can (28 oz.) tomatoes, undrained, cut up
• 1 jar (16 oz.) chunky salsa
• 1 can (15 oz.) black beans, drained and rinsed
• 1 can (15 oz.) red kidney beans, drained and rinsed
• 1 can (15 oz.) great Northern beans, drained and rinsed
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

Instructions

Cook ground turkey in a large saucepan on medium-high heat until cooked through, stirring occasionally.  Add tomatoes, salsa, beans and seasonings; mix well.  Bring to boil.  Reduce heat to low; simmer 10 minutes, stirring occasionally.  Serve topped with cheese.  Optional: Reduced fat sour cream.

Shopping List

• ½ pound ground turkey or lean ground beef
• 1 can (28 oz.) tomatoes
• 1 jar (16 oz.) chunky salsa
• 1 can (15 oz.) black beans
• 1 can (15 oz.) red kidney beans
• 1 can (15 oz.) great Northern beans
• chili powder
• ground cumin
• 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

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Corny Chili

Per Serving: 284 calories, 26 grams protein, 10 grams of fat, 21 grams of CHO, 6 grams of fiber,  1028 mg sodium.

Preparation Time: 5 minutes  Cook Time: 20 minutes

Serves: 4

Ingredients

• 1 pound lean ground beef (10% fat) or ground turkey
• 1 medium onion, chopped
• 3 tablespoon chili powder
• 2 teaspoon cumin
• ½ teaspoon garlic powder
• 1 teaspoon salt
• 1/8 teaspoon red hot sauce
• 14.5 or 15-ounce can chopped tomatoes, undrained
• 2 cups frozen whole kernel corn

Instructions

Brown ground beef and onion in a large skillet.  Drain off fat.  Stir in seasonings.  Add tomatoes and corn.  Bring to boil.  Reduce heat and simmer about 20 minutes before serving.

Shopping List

• 1 pound lean ground beef (10% fat) or ground turkey
• 1 medium onion
• chili powder
• cumin
• garlic powder
• red hot sauce
• 14.5 or 15-ounce can chopped tomatoes
• frozen whole kernel corn

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