Unfried Chicken

prep 10 min
serves 4
point value 7

1/2 c. all-purpose flour
2 large egg whites
1 1/2 c. cornflake crumbs
4 chicken drumsticks, skinned (about 1 lb.)
4 chicken thighs, skinned (about 1 lb.)
1/2 tsp. each salt and black pepper
1/4 c. fat-free buttermilk

1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.

2. Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, one piece at a time, into the flour, them into the eggs, then into the bread crumbs.

3. Put the chicken on the rack and lightly spray with nonstick spray Bake until golden brown and cooked through, about 45 minutes (do not turn).

Mini Turkey Sandwhiches

1 tomato chopped
4 slices of bacon, cooked, drained and crumbled
1/4 c miracle whip
1 pkg dinner rolls (12 rolls)
3 slices cheddar cheese-each cut into 4 pieces
1 pkg (9 oz) Roasted Turkey breast
6 lettuce leaves torn in half

combine tomatoes, bacon,and dressing than fill rolls with cheese, turkey, and tomato mix.

I am sure you could make this with any type of meat and also with low fat or whatever dressing you wanted.

Calories 300; total fat 12 grams; sat fat 4.5 grams; cholesterol 35 mg; sodium 910 mg; carbs 32 grams; fiber 2 grams; sugar 7 grams; protein 16 grams; vitamin A 20% DV;
Vitamin C 8% DV; calcium 15% DV; Iron 15% DV

Grilled Chicken and Avacado Quesadillas

Serves: 4
W.W. points: 7

2 onions, thinly sliced
1 jalapeno, seeded and finely chopped
4 (8-inch) fat-free flour tortillas
1/2 ripe avocado, pitted, peeled, peeled, and pureed
3/4 cup reduced-fat Mexican cheese blend
1/2 (10 oz.) package carved roasted skinless chicken breast pieces, cut into smaller pieces
2 tbsp chopped fresh cilantro

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire

2. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the onions and jalapeno; cook, stirring occasionally, until golden, 8-10 minutes. Remove the skillet from the heat and let cool about 5 minutes.

3. place the tortillas on a work surface. Spread half of each tortilla with one-fourth at the avocado. Then top each with 3 Tbsp cheese, one-fourth of the onion mixture, one-fourth of the chicken, and one-fourth of the cilantro. Fold the top half of the tortilla over the filling to form a semi circle; press the edges together lightly to seal.

4. Place the quesadillas on the grill rack and grill until the cheese melts, the filling is hot, and the tortillas are crisp, 3-4 minutes on each side.

*You can do this same recipe over the stove top if you want to. Just spray a pan with nonstick spray and cook for a few minutes on each side until the tortilla is crisp and warmed through.