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Program #731

Kimberly Baker

Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce  

1/2 cup bread crumbs
1/4 cup finely chopped pecans
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup flour
1 egg
1 teaspoon spicy brown mustard
12 boneless, skinless chicken tenders
1/4 cup spicy brown mustard
1/4 cup honey

  1. Preheat oven to 425°F. Line a baking sheet with aluminum foil and spray with cooking spray.

2. In a small bowl combine breadcrumbs, pecans, salt and pepper.

3. Place flour in a second small bowl.

4. Lightly beat together egg and 1 teaspoon mustard. Place in a small bowl.

5. Coat each chicken tender in flour, dip in egg mixture until coated and then dredge in pecan mixture.

6. Arrange chicken on baking sheet. Bake until golden brown for 18-20 minutes or until chicken is cooked to an internal temperature of 165°F.

7. To make the honey mustard dipping sauce, combine 1/4 cup mustard with 1/4 cup honey until smooth.

  Yield: 4 servings  

Nutrition Facts: Calories 402, Total Fat 18.0g (28% DV), Sat. Fat 3.3g (17% DV), Cholest. 52.5mg (17% DV), Sodium 1006.9mg (42% DV), Total Carb. 41.8g (14% DV), Fiber 2.1g (8% DV), Sugars 18.4g, Protein 15.4g, Vitamin A (0% DV), Vitamin C (1%DV), Calcium (4% DV), Iron (11% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.  

Sweet Potato Fries  

3 medium sweet potatoes, peeled
1 tablespoon canola oil
1 teaspoon pumpkin pie spice
2 tablespoons brown sugar
1/4-1/2 teaspoon cayenne pepper
1/2 teaspoon salt (optional)

  1. Preheat oven to 400°F. Line a baking sheet with foil and spray with cooking spray.

2. Cut each sweet potato into 8 wedges.

3. Place sweet potato wedges and remaining ingredients into a large bowl; toss to coat.

4. Spread sweet potato wedges onto foil-lined baking sheet in a single layer. Bake for about 30-35 minutes or until golden brown and tender.

Yield: 4 servings  

Nutrition Facts: Calories 133, Total Fat 3.6g (6% DV), Sat. Fat 0.3g (1% DV), Cholest. 0.0mg (0% DV), Sodium 345.8mg (14% DV), Total Carb. 24.4g (8% DV), Fiber 3.0g (12% DV), Sugars 8.5g, Protein 1.6g, Vitamin A (278% DV), Vitamin C (4%DV), Calcium (4% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Cranberry Apple Spinach Salad with Maple-Dijon Dressing  

1/4 cup maple syrup
3 tablespoons minced onion
2 tablespoons cider vinegar
1 tablespoon canola oil
1 tablespoon spicy brown mustard
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/2 cup thinly sliced onion
1/2 cup chopped apple
1/2 cup dried cranberries
1/2 cup toasted chopped pecans
1 (10 ounce) package fresh spinach  

1. In a large bowl, whisk together the first 7 ingredients until combined. Add remaining ingredients and toss well to coat.  

Yield: 8 servings  

Nutrition Facts: Calories 131, Total Fat 6.8g (10% DV), Sat. Fat 0.6g (3% DV), Cholest. 0.0mg (0% DV), Sodium 131.5mg (5% DV), Total Carb. 17.2g (6% DV), Fiber 2.3g (9% DV), Sugars 12.3g, Protein 1.6g, Vitamin A (46% DV), Vitamin C (19%DV), Calcium (5% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.  

Pumpkin Pie Bites

  2 packages frozen phyllo dough tartlet shells
1 small package sugar free instant vanilla pudding
1 cup skim milk
½ cup canned pumpkin
1 teaspoon pumpkin pie spice (1/2 tsp. cinnamon, ¼ tsp. nutmeg and ¼ tsp. ginger)
1/3 cup fat free whipped topping

  1. In a medium sized bowl, whisk together pudding and skim milk until thick.

2. Whisk pumpkin and spices into pudding until completely combined and smooth.

3. Spoon pumpkin mixture into tartlet shells until almost full. Refrigerate until ready to serve.

4. Garnish the top of each tartlet with whipped topping.

Yield: 10 Servings (3 tartlets per serving)

Nutrition Facts: Calories 99, Total Fat 2.0g (3% DV), Sat. Fat 0.4g (2% DV), Cholest. 0.5mg (0% DV), Sodium 175.9mg (7% DV), Total Carb. 18.7g (6% DV), Fiber 0.4g (2% DV), Sugars 9.3g, Protein 2.0g, Vitamin A (39% DV), Vitamin C (1%DV), Calcium (3% DV), Iron (1% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.    

Anonymous

Maturity is patience. It is the willingness to pass up immediate pleasure in favor of the long term gain.
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