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BETTER THAN BEST FRIED CHICKEN
6 points Serves 4
1 lb chicken breast fillet
1 can cond. 98%
ff cream of chicken soup
1 egg
seasoning salt, to taste (Mrs. Dash is good)
½C flour
½ C cornstarch
½ t garlic
powder
½ t paprika
salt and pepper, to taste
1 In a shallow dish or bowl, combine the soup, egg and seasoning
salt (be
careful, as soup is already salted); mix together. Dip chicken in mixture and turn to coat completely and evenly.
Set aside.
2. In a re-sealable plastic bag, mix together the flour, cornstarch, garlic powder, paprika, salt &
pepper.
3. One at a time, place the chicken pieces in the bag, seal, and shake to coat.
4. Spray casserole dish
or cookie sheet with butter flavored Pam. Place coated chicken on the platter and spray top of chicken with Pam as well. Allow
to sit until it becomes doughy –this is critical, to ensure crispness.
5. Bake.
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Blue Cheese Yogurt Dip
Serves - 36 (1 Tbsp. each)
Points - 0
2 cups nonfat plain yogurt
4 oz. blue cheese, crumbled
1 tsp. Worcestershire
sauce
1 Tbsp. minced scallions
1/8 tsp. black pepper
Combine yogurt, blue cheese, Worcestershire sauce, scallions and pepper.
Blend well.
Serve with fresh veggies.
17 Cal., 1 g fat, 0 g fiber
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Cheese Fries
Serves - 4
Points - 2
1 serving olive oil cooking spray (5 one-second sprays per serving)
2 large
potatoes, Idaho, peeled and cut into 1/2-inch-thick strips
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or
to taste
1/2 cup low-fat shredded cheddar cheese
1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
2.
Arrange potatoes on prepared baking sheet and season to taste with salt and pepper. Bake 20 minutes and then flip fries and
cook for an additional 20 minutes untl golden brown and fork tender. Cluster potatoes together on baking sheet and sprinkle
with cheese. Bake until cheese melts, about 5 minutes more.
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Fat Free Rice Krispie Treats
Servings - 20
Points - 1
Ingredients:
4 cups mini marshmallows
1/4 cup low fat buttermilk
5
cups Rice Krispies cereal
Directions:
In a large saucepan, over low heat, combine marshmallows
and buttermilk. Melt marshmallows, stirring occasionally. When marshmallows have melted, turn heat up to medium and boil mixture
for 3 minutes, stirring constantly.
Remove from heat. Stir in Rice Krispies.
Spray a 9" x 13" baking dish with
non-stick cooking spray. Turn cereal mixture into baking dish. Lightly spray a spoon with non-stick cooking spray. Press down
cereal mixture with the back of the spoon. Allow to cool.
Cut into 2 inch squares.
Yields: 20 squares.
Nutrition Information:
58 Cal., 0 g. fat, 0 g. fiber
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Chocolate Peanut Butter Pie
Servings - 8
Points - 4
3/4 cup grape nuts, divided
2 cups chocolate low fat ice cream, softened
1
(2.1 ounce) package chocolate sugar free instant pudding mix
1/4 cup creamy peanut butter
1 cup frozen fat free whipped
topping, thawed
Sprinkle 1/2 cup cereal nuggets evenly in bottom of an 8 inch round cake
pan. Combine remaining 1/4 cup cereal nuggets, ice cream, pudding mix, and peanut butter in a large bowl, stir until mixture
is well blended. Fold in whipped topping. Spoon ice cream mixture into pre-prepared pan, spreading gently with a spatula.
Cover and freeze 2 hours until firm.
Let stand at room temperature 15 minutes before serving.
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Brownie Bottom Cheesecake Bars
Servings - 24
Points - 3
Ingredients:
1 package Devil's Food cake mix
1/2 cup light margarine
3/4
cup egg substitute, divided
8 oz. fat free cream cheese
2 cups powdered sugar
Directions:
Preheat oven to 325 degrees. Spray a 9"x13" baking
pan with non-stick cooking spray.
Combine cake mix, 1/4 cup egg substitute, and margarine in large mixer bowl. Blend
well to form a dough. Press mixture into bottom of prepared baking pan. In another bowl, combine cream cheese, remaining 1/2
cup of egg substitute and powdered sugar. Beat until mixture is smooth and well blended. Pour evenly over dough mixture in
pan. Bake for about 30 to 35 minutes until light brown on top. Allow to cool completely at room temperature. Refrigerate 4
hours or overnight. Cut into bars. Store any remaining bars in refrigerator.
Nutrition Information:
152 Cal., 2.9 g. fat, 0.5 g. fiber
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Chocolate Oreo Cake
Servings - 16
Points - 4
Ingredients:
1 pkg. Devil's Food flavor cake mix
12 oz. diet soda
2
egg whites
Filling:
4 oz. fat free cream cheese
1/4 cup sugar
1 cup Cool Whip Free
6 reduced fat
Oreo cookies, coarsely crushed
Glaze:
2 squares semi-sweet baking chocolate
2 Tbsp. light margarine
Directions:
Preheat oven to 350 degrees. Spray two 9 inch round
cake pans with non-stick cooking spray.
In a large mixing bowl, combine cake mix, diet soda and egg whites. With an
electric mixer, beat on low speed for 1 minute. Beat on medium speed for 2 minutes. Divide mixture evenly between the two
cake pans. Bake for about 26 minutes or until a toothpick inserted in the center of cake comes out clean. Remove from oven
and allow to cool in pan for 10 minutes. Turn out of pans and cool completely on wire rack.
To make filling, combine
cream cheese and sugar. Beat on medium speed with an electric mixture until well blended. Fold in Cool Whip and cookies.
Place
cake layer on serving plate top-side down. Spread evenly with cream cheese mixture. Place second cake layer on top.
To
make glaze, place baking chocolate in a microwave safe bowl and microwave on high for 1 to 2 minutes, stirring every 30 seconds.
Blend in margarine. Allow to sit for about 5 minutes for mixture to thicken slightly.
Spoon glaze over top of cake
and serve. Refrigerate any remaining cake.
Nutrition Information:
198 Cal., 4.6 g. fat, 0.4 g. fiber
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Coconut Shrimp
Serves - 15
Points - 2
1 lb. large shrimp (about 30 per lb), peeled and deveined
1/3 c. cornstarch
½
tsp. seasoned salt
½ tsp. cayenne
1 ¼ c. sweetened shredded coconut
¼ c. Panko bread crumbs *
3 egg whites
2-3
drops coconut extract
Preheat oven to 400 degrees. Line a baking sheet with parchment or foil and spray with nonstick
spray.
Rinse the shrimp under cold running water and pat dry with paper towels.
Combine cornstarch, seasoned salt and
cayenne in a small, shallow bowl. Mix the coconut and bread crumbs in another small bowl.
With an electric mixer, beat
the egg whites and coconut extract on medium speed until frothy, about 2 min.
Dip a shrimp into the cornstarch mixture,
shaking off excess, then dip into the egg mixture to coat on all sides. Dredge in the coconut mixture, pressing with your
fingers to help adhere.
Place on baking sheet and repeat with remaining shrimp. Spray shrimp with nonstick spray. Bake,
turning once and spraying again with nonstick spray, until the shrimp are cooked through and the coating is lightly browned,
about 15-20 minutes.
*Panko bread crumbs are Japanese style bread crumbs found in the Asian
section of most supermarkets. If you can't find them, substitute with crushed cornflake crumbs.
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Sour Cream Chicken Enchiladas
Serves - 6
Points - 6
Sauce:
1 1/4 cups low-sodium chicken broth
1 Tbsp. + 1 tsp. cornstarch
1/2
tsp. ground cumin
1/4 tsp. black pepper
Enchiladas:
12 corn tortillas
12 oz. skinless boneless chicken
breasts, cooked and chopped
4 oz. fat free cream cheese
1/2 cup salsa
3/4 cup nonfat sour cream
2 tsp. lemon juice
1/4
tsp. chili powder
1/4 cup nonfat cheddar cheese, shredded
Directions:
In
a small saucepan, whisk together sauce ingredients. Bring to a simmer over medium-high and cook for 1 to 2 minutes, or until
mixture is thick and bubbly; set aside.
Preheat oven to 350 degrees.
In a medium non-stick skillet, combine chicken, cream cheese and salsa.
Cook
over medium-low heat for 5 to 6 minutes, or until mixture is warmed
through and cream cheese has melted, stirring occasionally.
Lightly spray a 9"x13" baking dish with non-stick cooking spray.
Wrap tortillas in damp paper towels and microwave on high for about 1minute or
until hot.
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To assemble, pour 1/2 cup of sauce into baking dish; spread to cover the bottom
of the dish. Put a tortilla on a plate and spoon about 1/4 cup of chicken mixture onto middle of tortilla. Roll tortilla jelly-roll
style
and place seam side down in baking dish. Repeat with remaining tortillas and filling. Pour remaining sauce over enchiladas.
Cover with foil. Bake for 10 minutes.
Meanwhile, in a small bowl, whisk together sour cream, lemon juice and chili
powder. When enchiladas have baked for 10 minutes, remove from oven and spread sour cream mixture on top of enchiladas. Sprinkle
with nonfat cheddar cheese and additional chili powder, if desired. Bake, uncovered, for 5 minutes.
Nutrition Information:
296 cal., 4 g. fat, 4 g. fiber
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