EZ Tomato Basil Chicken

Ingredients:

• 1 package of boneless skinless chicken lean chicken breast tenders
• 1 1/2 cups (half of a 28 ounce can)crushed tomatoes with basil (I couldn't find this so I got a 14 ounce can of low sodium diced tomatoes and put them in the food processor and then added my own basil to them)
• 1 1/2 cups thinly sliced onions

Directions:

1. Preheat oven at 350 degrees

2. Bring a pan, sprayed with nonstick spray, to high heat on the stove. Add onions and cook just until they begin to brown, about 3 minute.

3. (optional step) Pour tomatoes into medium bowl and add basil, low sodium salt and pepper.

4. Pour half of the tomatoes into a medium baking pan. Lay chicken in the pan and top with onions.

5. Pour the rest of the tomatoes evenly over chicken and onions. Bake in oven for about 30 minutes, until chicken is cooked through.6. Allow chicken to cool and sauce to thicken slightly before serving.

Hubby’s Yum-O Meter
(on a scale of 1-10)
9

4 Servings
Nutrient Analysis Per Serving (1/4 of the recipe)
175 calories
1.5g fat
251mg sodium
11g carbs
2g fiber
6g sugar
28g protein

3 WW points!

*You may notice in the picture, a LOT of the moisture cooks out of the chicken, so next time I am going to try and cook this in aluminum foil and see if that doesn't help keep it moist. It wasn't dry, but I think would have been better if it were a little more moist.

Serve with veggies, I served cream corn with mine because I had been craving it! This recipe came from Hungry Girl 200 under 200 cookbook. I LOVE this book! I will have more from it to add soon!

"Fried" Chicken Tenders

Ingredients:

• 2 pounds chicken tenders (not pictured)
• 1 quart lowfat buttermilk (not pictured)
• 2 cups whole wheat breadcrumbs
• 1 cup cornstarch
• 2 teaspoons paprika
• 1 Tablespoon + 1 teaspoon organic seasoning Salt
• 1 tablespoon ground black pepper
• Large pinch cayenne pepper
• 4 egg whites, beaten to very soft peaks
• Pam cooking spray or olive oil

DIRECTIONS
1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight. (I soaked mine overnight)
2. Drain and blot with paper towels to remove excess buttermilk.

3. Meanwhile, preheat oven to 325 degrees Farenheit.
4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool. (I just used pre-packaged bread crumbs from the grocery store to save on time. There was only about 40 calories differences)
5. Increase oven heat to 450 degrees Farenheit.
6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
7. Dredge drained and blotted chicken tenders in seasoned starch.8. Next, coat dredged tenders thoroughly with beaten egg whites. 9. Last, dip tenders in toasted panko to fully coat. 10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.

Hubby's Yum-O Meter:

(Scale of 1-10)

8

For Eight Servings

Nutrient Analysis – per serving

Calories: 270

Fat calories: 40

Total Fat: 4g

Sat Fat: 1g

Chol: 65mg

Sodium: 210mg

Total Carb: 27g

Fiber: 2g

Sugars: 4g

Protein: 28g

*I served my chicken tenders with mixed vegetables. Recipe is from Rocco Dispirto's Biggest Loser recipes found here.