Crispy Oven-Fried Chicken

SERVES: 6
SERVING SIZE: 1/2 breast or 2 small drumsticks, 1/6 of recipe

INGREDIENTS

1/2 cup milk, non-fat (or buttermilk)
1 teaspoon poultry seasoning
1 cup cornflakes, crumbled
1 1/2 tablespoons onion powder
1 1/2 tablespoons garlic powder
2 teaspoons black pepper
2 teaspoons hot pepper (dried crushed)
1 teaspoon ginger (ground)
4 chicken breasts, skinless
4 chicken drumsticks, skinless
1/16 teaspoon paprika (a few shakes of)
1 teaspoon vegetable oil (to grease baking pan)

DIRECTIONS
1. Preheat oven to 350 degrees.
2. Add 1/2 teaspoon of poultry seasoning to milk.
3. Combine all other spices with cornflake crumbs and place in a plastic bag.
4. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.
5. Refrigerate for 1 hour.
6. Remove from refrigerator and sprinkle lightly with paprika for color.
7. Evenly space chicken on greased baking pan. Cover with aluminum foil and bake for 40 minutes.
8. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy “skin.” (Do not turn chicken during baking.)

Whole Wheat Pasta with Marinara Sauce

SERVES: 8
TIME TO MAKE: 15 minutes preparation; 20 minutes cook time

INGREDIENTS

1 pound uncooked whole wheat pasta
1 tablespoon olive oil
1 medium onion, chopped
1 carrot, chopped
1 stalk celery, chopped
1 28-ounce can crushed tomatoes
1 tablespoon Italian seasoning
4 cloves garlic, minced
1 teaspoon salt
1/2 cup grated Parmesan cheese
1/4 cup fresh parsley, chopped

DIRECTIONS

1. Cook pasta according to the package directions.
2. Heat oil in a pan and add onions, carrots, and celery. Stir occasionally till the onions are browned.
3. Add the tomatoes, Italian seasoning, garlic, and salt. Cook until thickened.
4. Drain the pasta. Serve the cooked sauce over pasta.
5. Garnish with cheese and parsley.

TIPS AND VARIATIONS

• Add cooked ground beef or turkey for additional protein.
• Serve this dish with a garden side salad.
• Freeze the leftover sauce for a quick meal starter in the future.

Fried Noodles

INGREDIENTS

10 cups water
1 pound egg noodles
1 tablespoon olive oil (or vegetable oil, divided)
3 cups bean sprout
1 cup bamboo shoots (julienned sliced thinly in strips)
1/2 cup carrots (shredded)
1/2 cup shiitake mushrooms (dried, soaked, stems removed, and julienned)
2 green onions (julienned)
1/2 teaspoon salt
1 teaspoon sugar
1 tablespoon soy sauce

DIRECTIONS

1. Wash hands with soap and water.
2. In a large pot on high heat, bring 10 cups of water to boil. Cook noodles in boiling water until tender or “al-dente,” approximately 5 – 7 minutes, drain and set aside.
3. Heat a non-stick wok or pan over high heat. Add 1/2 tablespoon oil, swirling to coat the pan, add noodles and pan-fry until noodles are golden, about 7 to 10 minutes. Remove noodles from wok.
4. Add remaining 1/2 tablespoon oil to wok, add vegetables, and stir-fry until just cooked, about 5 to 7 minutes.
5. Return noodles to the wok, add salt, sugar and soy sauce.
6. Stir to combine and serve.

Basic Stir Fry

SERVES: 8
TIME TO MAKE: 30 minutes preparation; 20 minutes cook time

INGREDIENTS

4 cloves garlic, chopped, or 1 teaspoon garlic powder
3 tablespoons minced fresh ginger, or 1 tablespoon grated or 1 teaspoon ground ginger
1/4 cup low-sodium soy sauce
Optional: 1 1/2 teaspoons brown sugar
1/4 cup cider vinegar
1 pound boneless, skinless chicken breast, cubed
1/4 cup cold water
2 tablespoons cornstarch
2-3 tablespoons canola oil
8 cups fresh or frozen vegetables, chopped
Cooked brown rice

DIRECTIONS

1. Mix the garlic, ginger, soy sauce, brown sugar (if using) and vinegar together in a large bowl. Add the cut chicken to the bowl. Stir to cover the chicken in the sauce. Place bowl in refrigerator to marinate.
2. Mix the cold water with the cornstarch. Set aside.
3. Heat 1-2 teaspoons oil in a large pan or wok. Add the marinated chicken and stir fry for 2 minutes. Add leftover marinade and continue to stir fry until the chicken is cooked through. Move chicken to a clean plate or bowl and set aside.
4. Heat 1 tablespoon oil in pan. Add vegetables in order of firmness – add the softest or most tender last. Stir fry each vegetable for about 2-3 minutes.
5. Mix the chicken into the vegetables in the pan. Add the cornstarch mixture and cook, stirring constantly until the sauce thickens.
6. Serve over warm brown rice.

TIPS AND VARIATIONS

• Try other cuts of meat such as chicken thighs, pork, or beef.
• Fresh or frozen vegetables can include carrots, celery, onion, mushrooms, bell peppers, broccoli, snow peas, or cabbage.
• Experiment with other spices and sauces to suit your own tastes.
• Stir fry is a great way to get children or adults to try a new vegetable.

Asian Mango Chicken Wraps

SERVES: 4
TIME TO MAKE: 30 minutes

INGREDIENTS

2 ripe mangos (peeled, pitted, and diced)
1 1/2 cups chopped roasted chicken breast
2 green onions (sliced)
2 tablespoons fresh basil (chopped)
1/2 red bell pepper (chopped)
1 1/2 cups shredded Savoy or Napa cabbage
2 medium carrots (grated)
1/3 cup fat-free cream cheese
3 tablespoons natural creamy peanut butter (unsalted)
2 teaspoons low-sodium soy sauce
4 whole-wheat tortillas (8″)

DIRECTIONS

1. Cut mangos, vegetables, and chicken. Place in a mixing bowl and toss until well mixed.
2. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
3. To assemble: lay out tortillas on a flat surface. On each tortilla, spread 1/4 of cream cheese mixture and top with mango, vegetable, and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks.
4. To serve, cut each wrap in half.
5. If not serving immediately, refrigerate; keeps well overnight.

Pork chop skillet

SERVES: 4

INGREDIENTS

4 – pork chops or loins, cut 1/2 inch thick
1 Tablespoon canola oil
8 ounces white mushrooms, sliced
1 small onion or 1/2 large, diced
1 Tablespoon flour
1 – 14.5 ounce can of green beans
2 – fresh potatoes, sliced or 2 cans of potatoes
1 – 12 ounce can low-fat evaporated milk
1 teaspoon garlic powder
Salt and pepper to taste

DIRECTIONS

1. In a large skillet, heat canola oil over medium high heat. Sear pork chops 2 minutes on each side.

2. Remove pork chops and set aside on a clean plate. Using the same pan, add mushrooms and onions. Cook until tender.

3. Sprinkle flour over onions and mushroom mixture. While stirring, cook until the mixture is coated and slightly brown.

4. Fork together garlic powder, salt and pepper with evaporated milk. Slowly pour milk into flour and vegetable mixture until combined. Cook until simmering, stirring occasionally.

5. Stir in potatoes and green beans. Place pork chops on top of the vegetables. Bring the pan back to a simmer.

6. Reduce heat to low and simmer, covered, for 10 minutes or until heated through and pork chops read 145°F on a meat thermometer.

TIPS AND VARIATIONS

• Chicken breasts can be substituted easily for pork chops. Be sure to cook chicken to 165°F by cooking 3-5 minutes longer.
• Try using fresh green beans with in season.
• Garnish or season with dried or fresh rosemary, thyme, or chives from the garden or farmers market.