OPRAH WINFREY'S UN-FRIED CHICKEN

Posted by ncgirl(Carol)

6 chicken drumsticks
6 chicken breast halves
3 1/2 cups ice water
1 cup plain non-fat yogurt
Light vegetable oil cooking spray
BREADING:
1 cup dried Italian bread crumbs
1 cup all-purpose flour
1 tablespoon Old Bay seasoning
1/2 teaspoon each: garlic powder, Creole seasoning, thyme, basil, oregano
1/8 teaspoon ground black pepper
Dash of cayenne pepper
Remove skin from chicken.
Place chicken in large bowl with ice water.
Put yogurt into medium bowl. Set aside.
Spray a baking sheet with vegetable oil.
Breading:
Combine all ingredients in a large tight-sealing bag; shake to mix.
Remove two pieces of chicken from ice water.
Roll each piece in yogurt.
Put chicken into plastic bag, seal and shake, coating thoroughly.
Transfer breaded chicken to oiled baking sheet.
Repeat until all 12 pieces are breaded.
Spray chicken lightly with vegetable oil.
Place baking sheet on bottom shelf of 400-degree (200 C) oven and bake for 1 hour, turning pieces every 20 minutes for even browning.
Serve hot or at room temperature.
Yields about 6 servings.

Broccoli & Cheese Casserole

Posted by Mai

30 ounces pkg. frozen, chopped broccoli
1/2 cup fat-free egg substitute
1 - 10 1/2 oz can reduced fat cream-of-mushroom soup
1 cup fat-free mayonnaise
1/2 cup low-fat cheddar cheese, shredded
2 tablespoons onions, minced
Dash of black pepper
6 reduced fat Ritz crackers, crushed
Preheat oven to 350 degrees.
Spray a 2-quart casserole dish with nonstick spray. Set aside.
Cook broccoli according to package directions.
Combine broccoli, egg substitute, soup and mayonnaise in a large bowl. Stir.
Add cheese, onions and pepper to the broccoli mixture. Stir.
Pour the broccoli-cheese mixture into the prepared casserole dish.
Crush and sprinkle crackers over the top of mixture.
Bake at 350 degrees for about 30 minutes or until sauce is hot and bubbly.
Makes 6 servings: Calories 153, Fat 4g, Cholesterol 7mg

SPINACH-STUFFED CHICKEN BREASTS

Posted by Maggie

Serves: 4
3/4 cup frozen chopped spinach, thawed and drained
1/4 cup (2-oz.) low-fat ricotta cheese
1/2 cup (2-oz.) shredded part-skim mozzarella cheese
2 tsp. chop fresh tarragon OR 1/4 tsp. dried tarragon
1/4 tsp. salt
1/8 tsp. freshly ground pepper
4 boneless chicken breast halves (1 3/4 lbs.)
2 tsp. olive oil
Preheat the oven to 350º F.
Prepare a shallow baking pan with non-stick pan spray.
Combine the spinach, cheeses, and seasonings in a small bowl.
Remove skin from each chicken breast half, slice a pocket 3/4 of the way thru the breast.
Stuff the spinach mixture into the pocket
Use toothpicks and stick a few through the open edge of pocket to seal.
Brush the stuffed breasts with olive oil and place them in a baking pan.
Bake, uncovered, for 45 minutes, until the chicken is cooked and brown.
Serving Size: 1/2 breast plus stuffing;
Nutritional Information Per Serving:
Calories: 250, Fat: 9g, Cholesterol: 90mg, Sodium: 324mg, Carbohydrate: 3g, Dietary Fibre: 1g, Sugars: 1g, Protein: 34g ++++ Diabetic Exchanges: 1 Vegetable, 4 Lean Meat
This recipe is adapted from the The New Family Cookbook for People with Diabetes

GRILLED PORTABELLO MUSHROOMS SANDWICHES

Posted by Starr
4 medium Fresh Portobello Mushrooms
1 tsp. Butter
1 Tbs. olive oil
2 tsp. Garlic, minced
2 tbs. Balsamic Vinegar
1/4 tsp. Salt
1/8 tsp. Ground Black Pepper
1 tbs. Fresh Basil or Parsley, chopped
Several red, yellow and/or green peppers quartered and seeded
Preheat outdoor grill or broiler.
Separate mushroom caps from stems; set caps aside.
Coarsely chop stems to measure 1 cup.
In a medium saucepan melt butter with olive oil.
Add chopped stems and garlic; cook, stirring frequently, until stems are tender, 5 to 6 minutes.
Stir in vinegar, salt and black pepper; remove from heat.
Transfer to the bowl of a food processor with a metal wing blade; process until finely chopped; set aside.
Place mushroom caps, rounded side up, on a grill or rack in a broiler pan.
Grill or broil 4 inches from heat until mushrooms are hot, 2 to 3 minutes.
Turn; spread each mushroom with 1/4 of the chopped mushroom stem mixture; cook until mushrooms are tender, 4 to 5 minutes longer.
If desired, serve on toasted rolls with sliced tomato and arugula, watercress or lettuce.