Recipes: Easy Meals for Busy Families

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by Michelle Dudash, RD

KMOV.com

Posted on January 8, 2013 at 9:04 AM

Pecan-Crusted Chicken Tenders with Yogurt Dill Dip

I’ll admit it. I love to eat breaded, deep-fried chicken strips dipped in creamy ranch dressing, and on rare occasions, I will order them while out running errands all day. I prepare this recipe at home after a decent lapse since my last fix. For ultimate satisfaction, pair with Oven-Fried Chips (page 52).

For chicken:

½ cup (55 g) pecans

1/ 3 cup (40 g) whole-wheat flour

2 teaspoons (5 g) paprika

2 teaspoons (6 g) dry mustard

2 teaspoons (6 g) garlic powder

1 teaspoon (2 g) onion powder

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 tablespoon (15 ml) expeller-pressed canola oil

½ cup (56 g) panko bread crumbs

1 large egg

1 pound (455 g) chicken tenders, larger pieces cut in half lengthwise

For dip:

¼ cup (60 g) nonfat plain Greek yogurt

¼ cup (60 g) light mayonnaise

1 teaspoon (5 ml) lemon juice

¼ teaspoon dried dill

¼ teaspoon garlic powder

¼ teaspoon onion powder

1 pinch salt

1 pinch freshly ground black pepper

To make the chicken: Preheat oven to 475°F (240°C, or gas mark 9) and line a sheet pan with parchment paper. Whir pecans, flour, paprika, dry mustard, garlic and onion powder, salt, and pepper in a food processor until pecans are ground to a powder, about 30 seconds. Drizzle in the oil with the motor running, blending completely. Transfer mixture to a shallow dish and stir in the panko bread crumbs.

Beat egg in a second shallow dish and add chicken tenders, coating them completely. Transfer each tender to the breading, turning to coat evenly. Arrange chicken on the prepared pan. Bake until golden brown and nearly firm, 8 minutes.

To make the dip: Stir all the dip ingredients together in a small bowl.

Enjoy the cooked chicken immediately with the dip.

Recipe note

Chicken tenders come from the undersides of chicken breasts and are naturally portioned into strips, saving you time in cutting them. If you don’t have chicken tenders, substitute chicken breasts cut into 4 x 1-inch (10 x 2.5 cm) strips.

Total Prep and Cook Time: 30 minutes • Yield: 4 servings, 2 to 3 tenders each (with 2 tablespoons [30 g] dip)

Per serving: 418 calories; 20 g total fat; 3 g saturated fat; 34 g Protein; 23 g carbohydrate; 4 g dietary fiber; 120 mg cholesterol.

Oatmeal & Cherry Breakfast Cookies with Almonds

These fruit- and fiber-packed cookies are great for on-the-go mornings paired with a glass of milk, latte, or yogurt.

3 cups (240 g) dry old-fashioned or thickcut oats

1 cup (120 g) white whole-wheat flour (or regular whole-wheat flour)

2 teaspoons (5 g) ground cinnamon

½ teaspoon baking soda

1 large egg

1/3 cup (80 ml) expeller-pressed grapeseed or canola oil

1 cup (225 g) packed light brown sugar

¼ cup (60 ml) low-fat milk

1 teaspoon (5 ml) almond extract (or vanilla extract)

½ cup (80 g) dried tart cherries

½ cup (46 g) sliced almonds, divided

Preheat oven to 350ºF (180ºC, or gas mark 4) and line 2 large sheet pans with parchment paper or silicone baking mats. Stir oats, flour, cinnamon, and baking soda in a medium bowl. In a large bowl, beat egg and whisk in the oil, sugar, milk, and almond extract. Add the dry ingredients to the wet ingredients and stir just until moistened, adding cherries and half of the almonds toward the end of mixing. Drop scant ¼-cup (55 g) scoops of dough onto the pans at least 2 inches (5 cm) apart, sprinkle remaining almonds on top, and pat gently with waxed paper to flatten slightly. Bake until golden around the edges and set in the middle, about 16 minutes. Cool completely and store in an airtight container for up to 1 week, or freeze for up to 1 month.

Recipe Note

Feel free to play around with different types of fruits and nuts, such as chopped walnuts, pistachios, or pecans; or raisins and chopped dried apricots. Adding 1/3 cup (58 g) of mini chocolate chips is fun, too.

Total Prep and Cook Time: 40 minutes • Yield: 16 cookies,

1 each

Per serving: 276 calories; 9 g total fat; 1 g saturated fat; 7 g protein; 42 g carbohydrate; 5 g dietary fiber; 12 mg cholesterol.

 

Reprinted with permission from Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, December 2012). More info: www.michelledudash.com.

 

 

Reprinted with permission from Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, December 2012). More info: www.michelledudash.com.

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