February 11, recipe, "FRIED" CHICKEN FINGERS WITH VEGETABLE SAUTE

February 11, recipe
"FRIEND" CHICKEN FINGERS WITH VEGETABLE SAUTE (4 servings)

Ingredients
1/4 cup panko bread crumbs (see note) or plain dried bread crumbs
2 tsp grated parmesan
2 tsp dried instant minced onion
1/4 tsp salt
1 lbchicken tenders
nonstick spray

Vegetable Saute
1 Tbsp EVOO
1 each medium zucchini and yellow squash, sliced
1 cup grape or cherry tomatoes
1 tsp minced garlic
1/4 tsp each salt and pepper

Directions
CHICKEN FINGERS Place oven rack in lowest position. Heat oven to 475 F. Line a rimmed baking sheet with nonstick foil.

On a sheet of wax paper, mix crumbs, cheese, instant onion and salt. Press tenders in mixture to coat. Place on lined sheet. Coat chicken with nonstick spray.

Bake 7 minutes or until bottoms of tenders turn light golden. Remove baking sheet from oven; turn chicken and coat and nonstick spray. Bake 5 minutes more, until golden and cooked through.

VEGETABLE SAUTE While chicken bakes, heat oil in a large nonstick skillet over medium-high heat. Add squashes and saute 5 minute or until lightly colored and crisp-tender. Add remaining ingredients; saute 1 minute or until garlic is fragrant and tomatoes are hot.



calories 210, fiber 1 gram

21. CHICKEN PATTIES MILANESE

21. CHICKEN PATTIES MILANESE

Ingredients

1 lb ground chicken
1/3 cup grated parmesan
1/3 cup italian seasoned dried bread crumbs
1/2 tsp salt
1/2 tsp pepper
2 tsp olive oil
4 cups 1/2 to a 5 ounce bag baby arugula blend
1 cup diced roma tomatoes
1/4 cup bottled vinaigrette dressing
1/4 cup sliced red onion

Directions

serve with garlic bread and green beans

PATTIES
combine ingredients in a bowl; form into 4 1/2 in chick patties

heat oil in large nonstick skillet over medium heat. Add paties and cook 6 minutes, turning once, until cooked through.

Put remaining ingredients into a bowl; toss to mix. SErve on patties

calories 325   fiber 1 gram
4 servings.

20. TUNA-STUFFED SHELLS

20. TUNA-STUFFED SHELLS

Ingredients

18 jumbo pasta shells
1 an 6 oz light tuna in oil, well drained
1 cup fresh white read crumbs
1/4 cup finely chopped onion
1 large egg
1/4 minced fresh parsley
1 Tsp fresh lemon juice
1 can 1.75 oz condensed cream of celery soup
1/2 cup milk
2 Tbsp grated parmesan
paprika

Directions

Heat oven to 350 F. Lightly coat an 11 by 7 in baking sdish with nonstick spray

Boil pasta as package directs until just firm-tender.
Meanwhile, mix tuna, bread crumbs, onion, egg, half the parsley and the lemon juice to blend.

Drain pasta shells. Rinse gently to cool; drain. Fill each shell with 1 Tbsp tuna mixture. Place in prepared dish.

Whisk soup and milk in a small saucepan over medium heat until hot. Remove from heat; stir in remaining parsley. Pour evenly over shells. Sprinkle with cheese and paprika. Bake 25 minutes or until hot and bubbly and serve, or cover with foil and refrigerate up to 1 days.

6 servings, calories 270 , 1 gram dietary fiber.