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Healthy

C O O K B O O K

Foreword v

Introduction vii

Breakfasts 11

Starters 25

Lite Bites 39

Dinners 65

On the Side 95

Desserts 107

Index 125

contents

Raspberry Sauce, page 108

Sweet Peas, page 96

70 | Healthy American Cookbook

Chicken Nuggets 1 lb boneless, skinless chicken breasts

¹⁄₄ cupwholewheatflour

1 tsp paprika

¹⁄₄ tsp black pepper

¹⁄₂ tsp salt

2 egg whites

¹⁄₄ cup low-fat buttermilk or skim milk

1cupfinelycrushedcornflakes

Preheat oven to 400°.

Cut chicken into 11/2-inch pieces.

In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.

In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.

Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden.

4 servings

Per Serving

Calories: 166

Fat: 2g

Saturated Fat: 0

Cholesterol: 40mg

Sodium: 641mg

Carbohydrates: 12g

Fiber: 1g

Protein: 27g

Dinners | 91

Buffalo Chicken Pizza 1 Tbsp trans fat free margarine

1 Tbsp Worcestershire sauce

2–3Tbsphotsauce,mediumto spicy heat

½cupreduced-sodiumtomato sauce

1cupshreddedcookedchicken breast

4wholegrainflatbreads (about 7 inches each)

2Tbspshreddedpart-skim mozzarella or Monterey Jack cheese

2Tbspreduced-fatbluecheese crumbles

2greenonions,thinlysliced

Preheat oven to 425°.

In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat.

Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted.

4 servings Per Serving

Calories: 213

Fat: 7g

Saturated Fat: 2g

Cholesterol: 32mg

Sodium: 554mg

Carbohydrates: 23g

Fiber: 6g

Protein: 19g

Desserts

Chocolate Chip Cookies ¹⁄₂ cup trans fat free margarine

¹⁄₂ cup brown sugar

4 tspgranulatedsugar

3 Tbsp water

1 tsp vanilla extract

1¹⁄₄ cupsall-purposeflour

¹⁄₂ tspbakingsoda

¹⁄₂ tsp salt

1 cupdarkchocolatechips

Preheat oven to 375°.

In a large mixing bowl, cream together margarine and sugars until smooth.

Add water and vanilla to margarine mixture and combine until smooth.

Stir in remaining ingredients. Place bowl in freezer, covered, for 30 minutes.

Lightly coat baking sheets with nonstick cooking spray. Drop cookie batter by rounded tablespoonfuls onto baking sheets. Bake for 10 to 12 minutes, or until golden brown. Remove from oven. Let stand for 2 minutes. Transfer cookies to a wire rack to cool completely.

Makes 36 cookies, 1 cookie per serving

Per Serving

Calories: 74

Fat: 4g

Saturated Fat: 1g

Cholesterol: 0

Sodium: 72mg

Carbohydrates: 10g

Fiber: 0

Protein: 1g

116 | Healthy American Cookbook

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