Tuesday, May 5, 2009

Quick and Easy Healthy Chicken Meal

If you are among those that have decided to eat more meals at home to cut back on your food budget, you are not alone. Here is a menu that offers you a tasty, healthy and easy meal that won't break the bank or take a lot of your time. Perfect for a family meal. Healthy Oat and Sesame Chicken is a great entree. These are great recipes for the busy cook. You can prepare the chicken and pop it into the refrigerator. While it sits, prepare the vegetables and get them into the oven. As the vegetables start to roast, you have time to set the table, make a quick salad, or whatever you need to do. Then about 10 minutes before time for the vegetables to come out of the oven, fry your chicken. In less than an hour, you have prepared a delicious, healthy meal and are sitting around the table with your family and/or friends. Clean up is minimal. Now what could be easier than that?


1 cup uncooked oat bran

1/4 cup sesame seeds

2 tsp paprika

1/2 tsp salt

1/4 tsp pepper

2 large egg whites

1/4 cup buttermilk

6 skinned and boned chicken breast halves

4 tbsp olive oil

Put oat bran, sesame seeds, paprika, salt and pepper in a clean brown paper bag. Place bag inside another bag--double bagging will keep mixture from leaking out. Set bag aside. Beat egg whites and buttermilk in a pie plate until well blended. Dip chicken into egg/buttermilk mixture, gently shake off excess and drop chicken, 2 or 3 pieces at a time, into the brown bag. Fold down top of bag 2 to 3 times to seal. Shake chicken in bag to coat evenly. Remove chicken pieces and set in refrigerator for 10 minutes to several hours to allow coating to adhere. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add chicken to skillet and cook 3 to 4 minutes. Turn chicken, add remaining oil, and continue cooking another 3 to 4 minutes or until done. Chicken is done when juices run clear and it is no longer pink in the center. It should feel springy to the touch.

Each piece = 436 calories, 53 g pro, 11 g carbs


1 1/2 lbs small red potatoes, halved

1 1/2 lbs small fingerling potatoes, halved

1 lb baby carrots

2 medium sweet onions, each cut into 8 wedges

1 tbsp olive oil

Cooking spray

2 tbsp chopped fresh chives

1 1/2 tsp grated lemon rind

2 tbsp fresh lemon juice

1/2 tsp salt

1/4 tsp black pepper

Preheat oven to 425 degrees. Combine the vegetables and olive oil in a large mixing bowl; toss well to coat. Arrange vegetables in a single layer on two jelly-roll pans coated with cooking spray. Bake at 425 degrees for 30 minutes, turning after 15 minutes, or until tender and lightly browned. Combine the vegetables, and remaining ingredients in a large bowl; toss gently to coat.

Yields 12 servings of about 1 cup each. Per serving: Calories 129, Fat 1.3g, Protein 3.1g, Carbs 26.3, Fiber 3.2g, Cholesterol 0mg, Iron 1.3mg, Sodium 139mg, Calcium 23mg.

NOTE: I got this recipe from a 'Cooking Light' magazine.

Enjoy! By Linda Wilson

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