Recipe was inspired by Rachel Ray, but I twinged it a bit.
* 1/4 cup Olive oil, for frying.
* 1 1/3 to 2 pounds chicken tenders
* Salt, garlic powder and freshly ground black pepper
* 1 cup all-purpose flour
* 2 egg whites and one whole egg beaten with a splash of milk or water
* 1 cup Homemade bread crumbs. (Wheat English Muffins or WhiteWheat)
* 1 cup walnuts, processed in food processor to finely chop
* 1/2 teaspoon nutmeg, freshly grated or ground
* 1 lemon, zested
Heat 1 1/2 to 2 inches of oil over medium high heat. Season chicken tenders with salt, garlic powder and pepper. Set out 3 shallow dishes. Place flour in 1 dish, eggs beaten with water or milk in a second. In the third dish, combine bread crumbs with ground walnuts, nutmeg and lemon zest. Coat tenders in batches in flour, then egg, then bread crumb mixture. Fry tenders in small batches 6 to 7 minutes. Drain tenders on paper towels.
(I place them on a cookie rack to drain, also the oil may get brown if you feel there are too many bread crumbs and the oil is burning just trow away that oil a put new one in, this only happens when you make large badges)
Tuesday, February 9, 2010
1/2 lb. lean ground beef/ground turkey
1 (10oz) Package frozen mixed Vegetables.
1 (6oz) can tomato paste
1 (1.3 or 1.5 oz) Package sloppy joe seasoning mix.
3 Whole Wheat Hamburger Buns/or whole-wheat English Muffins
6 (3/4oz) Slice Fat-Free Cheddar Cheese.
1. Heat a large non stick skillet over medium high heat. Add the beef and cook until browned, 4-5 minutes, stirring with a spoon to break it up. Discard any drippings.
2. Stir in the mixed vegetables, 1 1/3 cups water, and tomato paste, and seasoning mix; bring to a boil. Reduce the heat and simmer, stirring, until thickened, about 10 minutes.
3. Meanwhile, preheat the broiler; Place the buns, cut side up, on a broiler rack and broil 3 inches from the heat until toasted 1 - 2 minutes. (I put mine in the toaster). Top each bun half with 1 slice of cheese and broil until the cheese is melted, about 1 minute longer. Spoon 1/2 cup of the beef mixture on top of each bun half and serve at once.
Per Serving: (1 Sloppy Joe); 207 Cal, 4g Fat, 1g Sat Fat, 0g Trans Fat, 21mg Chol. 1,018 mg Sodium, 26g Carb, 5g Fiber, 19g Prot., 260mg Calc. Points 4 (this is for beef and Hamburger buns. I have not figured out the turkey and English Muffin, but it will be less if using white turkey ground