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

19. CHICKEN CAESAR SALAD

19, CHICKEN CAESAR SALAD

Ingredients

4 strips bacon
1 lb chicken tenders (about 8)
1/8 tsp each salt and pepper
2 medium tomatoes
1 ripe avocado
1 pkg (10 ) caesar salad kit with dressing, croutons and parmesan included

Directions

Cook bacon in a large nonstick skillet over medium-high heat 3 minutes or until crisp. Drain on paper towels. REmove all but 1 Tbsp fat from skillet.

Season chicken with salt and pepper. Add to skillet, cover and cook over medium-high heat, turning once, 4 minutes or until golden and cooked through. Transfer to a cutting board; cut lengthwise in strips.

While chicken cooks, cut tomatoes in wedges, and halve, peel, pit and chop avocado.

Put lettuce in a large bowl and toss with the dressing. Divide among plates; top with chicken, tomatoes and avocado. Crumble on bacon; sprinkle with croutons and Parmesan.

4 servings: 399 calores 2 g dietary fiber