1 C. corn flake crumbs
1/4 C. grated Parmesan cheese
1 tsp. paprika
1 tsp. dried marjoram
1/2 tsp. each, dried thyme and seasoned salt
1/4 tsp. each, garlic powder, onion powder and black pepper
1/8 tsp. cayenne pepper
1 C. buttermilk ( I used almond milk )
1/2 C. whole wheat flour
4 large boneless, skinless chicken breasts
2 T. butter, melted
In a shallow bowl or pie plate, mix corn flake crumbs with Parmesan, paprika, marjoram, thyme, seasoned salt, garlic powder, onion powder, black pepper and cayenne pepper. Set aside.
Pour buttermilk into a second shallow bowl or pie plate and place flour into a third shallow bowl or pie plate.
Coat a rimmed baking sheet with non-stick spray. Rinse chicken and pat dry using paper towels. Working one at a time, dip chicken breasts in buttermilk and moisten on all sides. Shake off excess buttermilk. Place chicken in bowl with flour and turn to coat. Dip in buttermilk again, then coat with the seasoned corn flake mixture. Place chicken pieces on the prepared baking dish. Drizzle melted butter over top of chicken. ( I sprayed them with non-stick spray instead of using the butter).
Bake, uncovered at 400 degrees for 35-40 minutes, until chicken is golden brown and juices run clear.
Ingredients:
3 T. honey
3 T. reduced sodium soy sauce
3 T. balsamic vinegar
1 tsp. grated fresh ginger or 1/2 tsp. dried ginger
1/2 tsp. minced garlic
2 tsp. olive oil
4, 6 ounce mahi mahi fillets
salt and pepper to taste
Directions:
In small bowl, mix together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fillets with salt and pepper and place them in shallow baking dish. Pour the sauce over the fish. Cover and refrigerate for one hour. Drain most of the marinade off of the fish. Bake at 375 for 25 minutes. **I doubled the marinade and saved half of it in a bowl in the fridge. While the fish was baking, I heated the reserved marinade on the stove until thickened. You can add some cornstarch to thicken if needed. I then served the heated sauce over the fish. This is very good on chicken as well.** Serve over brown rice and a side of baked veggies.
1/4 C. reduced-sodium soy sauce
2 T. each, honey and lime juice
1 T. each, olive oil, Dijon mustard and balsamic vinegar
1 tsp. minced garlic
4 boneless skinless chicken breasts, cut into 1 inch cubes
1/2 C. sun-dried tomatoes (not oil packed)
8 ounces uncooked wholegrain bow-tie pasta ( I used whole wheat elbow mac. that I had on hand)
3 Cups broccoli florets
1/2 C. chopped green onions
In a small bowl, whisk together soy sauce, honey, lime juice, olive oil, mustard, vinegar and garlic. Pour marinade over chicken cubes in a shallow, glass baking dish. Stir until all chicken pieces are coated with marinade. Cover and refrigerate for 30 minutes.
Pour 1 C. boiling water over sun-dried tomatoes and let soak for 15 minutes. Drain tomatoes and chop. Set aside.
Prepare pasta according to package directions. Add broccoli florets to pasta cooking water for last 3 minutes. Drain pasta and broccoli and return to pot. Keep warm.
Transfer chicken and marinade to a large, non-stick skillet. Cook and stir over medium-high heat until chicken is cooked through, about 6 to 7 minutes. Add pasta, broccoli, sun-dried tomatoes and green onions. Mix well. Serve immediately. I served this with squash and green beans.
Ingredients:
1 T. olive oil
1 T. grainy Dijon mustard
2 tsp. horseradish
3/4 C. bread crumbs
1/3 C. shelled pistachios
1/4 C. grated Parmesan cheese ( I used reduced fat )
1 T. minced fresh parsley
1/2 tsp. grated lemon zest
1/4 tsp. each salt and black pepper
4 fresh skinless fish fillets, about 6 ounces each. I used fresh Cod.
2 tsp. butter, melted (I used olive oil non-stick spray).
Preheat oven to 375 degrees. Spray a shallow baking pan with non-stick spray and set aside.
In a small bowl, mix together olive oil, mustard and horseradish. Set aside.
Using a food processor or mini chopper, grind pistachios until finely ground, but not powdery. Transfer to a medium bowl and add bread crumbs, Parmesan, parsley, lemon zest, salt and pepper. Stir gently using a fork. Add olive oil mixture and stir again, just until crumb mixture is moistened ( like you're making a crust for a cheesecake ).
Rinse fish and pat dry with paper towels. Sprinkle fish lightly with salt and pepper. Place in baking pan. Press 1/4 crumb mixture on top of each fish fillet. Drizzle tops with melted butter or non-stick olive oil spray.
Bake on middle oven rack for about 12-15 minutes, depending on thickness of fish. Be careful not to overcook the fish. Turn on the broiler and broil fish for 1 minute. Crumbs should be golden brown and fish should flake easily with a fork. I served this with brown rice, squash and green beans.
