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egg

Hot Wings

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Hot Wings

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5½ oz. raw, skinless, boneless chicken breast; cut into tenders

  • ½ cup finely crushed fat free croutons or corn flakes

  • fat free hot wing sauce

  • fat free ranch dressing (under 30 cal/serving)

  • 1 egg*, beaten or ½ container Egg Beaters®

Instructions:

  1. Preheat oven to 350°

  2. Dip chicken tenders in egg, then coat in bread crumbs

  3. Spray baking sheet lightly with non-stick spray or place a cooling/baking rack onto your baking sheet (this allows your breading to get crispy all the way around the tender)

  4. Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork

  5. Pour hot wing sauce on chicken to coat thoroughly, drain off excess

  6. Then simply dip tenders in dressing and watch the ball game

  7. Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.

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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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