Tag Archive: food

Now this little recipe is a good one.It just barely fits into the 30 minute meal category. But I think its worth a try.Prep and cook time for this one is about 45 minutes to a hour .Give or take a few minutes. Great healthy alternative to fried chicken,you can use any part of the chicken
you’d like.For the purpose of this recipe I chose to use boneless,skinless,chicken breast.

Crispy Baked Chicken

Light vegetable oil cooking spray

6 medium size boneless,skinless chicken breast

3 1/2 cups of ice cold water

1 cup of low fat plain yogurt

1 cup of dried bread crumbs

1 cup of flour

1 tablespoon of OLD BAY seasoning

1/2 teaspoon of garlic powder

1/2 teaspoon of Creole seasoning

1/4 teaspoon of black pepper

Dash of cayenne pepper

1/2 teaspoon of dried thyme (optional)

1/2 teaspoon of dried basil

1/2 teaspoon of dried oregano

*Preheat oven to 400 degrees.

Spray coat your cooking sheet 3 times with the light cooking oil spray.Fill a large bowl with ice cold water and place the chicken breast in it.Soak chicken for at least 10 minutes. Empty the container of plain low-fat yogurt into a medium size bowl,keep cold.Combine flour,bread-crumbs and all of your seasonings together,in a sealed container.Remove chicken pieces from water one piece at a time,shake well.Dip chicken beast in yogurt,coat chicken on both sides completely.Dredge chicken in bread-crumb and flour mixture making sure each piece is completely covered with the mixture.Spay a coat of cooking oil on both sides of chicken.
Space chicken breasts evenly on a well coated cooking sheet.Place the tray on the bottom shelf of the pre-heated oven.Bake for 15-20 minutes and turn the pieces over.Bake another 15- 20 minutes or until chicken is golden brown.


Nutrition Tips

Nutrition Tips

1. Fruits and Veggies – Fruits and vegetables are loaded with vitamins and antioxidants plus lots of fiber. Try some yummy blueberries or strawberries on top of your cold or hot cereal for breakfast ,this will provide an added boost of energy to keep you satisfied until lunch time. Also, instead of that plain old iceburg lettuce salad try a variety of green leafy salad greens for a great boost of vitamin C.

2. Don’t Skip Meals – Studies show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Skipping meals can cause low blood sugar and can lead to overeating and food cravings.

3. Plan Snacks – You can greatly curb your mid-afternoon munchy attack by planning your snacks ahead of time.Always carry along with you good healthy snacks such as , string cheese, stalks of carrots or celery,nuts or trail mixes. These are healthy snack choices that are very easy to pack and carry along with you just about anywhere.Doing this will help keep you on track.