1. Preheat oven to 350 deg. F. Spray a baking sheet with vegetable oil spray. Set aside.
2. Place cereal in a pie pan or on a piece of foil. Stir in garlic. Set aside.
3. Combine ginger, paprika, salt, and pepper in a small bowl.
4. Rinse chicken and pat dry with paper towels. Sprinkle seasonings on both sides of each piece.
5. Roll chicken in cereal crumbs to coat. Spray chicken lightly on all sides with vegetable oil spray. Place on prepared baking sheet.
6. Bake for 45 to 60 minutes, or until chicken is golden brown and tender. Timing will vary according to the thickness of the chicken pieces.

*You can dramatically reduce the amount of fat and cholesterol in poultry by discarding the skin and any visible fat.

Nutrient Analysis

Calories               235         Total Fat               6 g
Protein                 28 g       Saturated Fat           2 g
Carbohydrate            15 g       Polyunsaturated Fat     2 g
Cholesterol             77 mg       Monounsaturated Fat     2 g
Sodium                 206 mg

Baked Potatoes with Vegetable Topping

• 6 medium baking potatoes
• 1 small onion, finely chopped
• 2 green onions (green and white parts), finely chopped
• 1 small carrot, shredded
• 1/4 cup peeled, finely chopped cucumber
• 2 radishes, shredded
• 2 tablespoons cider vinegar
• 1 tablespoon chopped fresh basil or 1 teaspoon dried, crumbled
• 1/2 cup plain nonfat or low-fat yogurt
• 1/4 cup grated Parmesan cheese (about 1 ounce)
• 1/4 cup fat-free milk
• 1 teaspoon light margarine
• Freshly ground pepper to taste

1. Preheat oven to 425 deg. F.
2. Scrub potatoes with a brush. Pat dry. Prick in several places. Bake on a baking sheet for 40 to 60 minutes, or until tender. Lower heat to 350 deg. F.
3. Meanwhile, combine onion, green onions, carrot, cucumber, radishes, vinegar, and basil. Mix well; set aside.
4. Cut a 1-inch slice from the top of each potato. Using a spoon, carefully scoop out the pulp from each potato, leaving a thin shell.
5. With an electric mixer on low speed or a potato masher, beat or mash potato pulp with yogurt, Parmesan, milk, margarine, and pepper until smooth.
6. Stuff potato mixture into shells. Place on baking sheet and bake for 25 to 30 minutes. Serve hot, topped with begetable mixture.

Nutrient Analysis

Calories                178         Total Fat                 2 g
Protein                   6 g       Saturated Fat             1 g
Carbohydrate             36 g       Polyunsaturated Fat       0 g
Cholesterol               3 mg      Monounsaturated Fat       0 g
Sodium                  105 mg

Sugar-Dusted Mocha Brownies

• 1/2 cup all-purpose flour
• 1/2 cup unsweetened cocoa powder
• 1/2 teaspoon baking powder
• 4 tablespoons light margarine (1/4 cup)
• 1 tablespoon instant coffee crystals
• 1 cup sugar
• Egg substitute equivalent to 2 eggs, or 2 eggs
• 1/4 cup prune baby food
• 2 teaspoons vanilla
• Vegetable oil spray
• 2 tablespoons powdered sugar

1. Preheat oven to 350 deg. F.
2. In a small bowl, combine flour, cocoa powder, and baking powder. Set aside.
3. In a medium saucepan over medium-low heat, melt margarine. Add coffee crystals and stir until dissolved. Remove from heat and let cool slightly.
4. Using a wooden spoon, add sugar, egg substitute, prune baby food, and vanilla to coffee mixture. Stir until well combined.
5. Fold cocoa mixture into sugar mixture until well combined.
6. Spray an 8x8x2-inch cake pan with vegetable oil spray. Spoon batter into baking pan.
7. Bake, uncovered, for 18 to 20 minutes, or until a toothpick inserted near the center comes out almost clean (it should have a few fudgy crumbs on it).
8. Cool brownies in the pan on a wire rack. Sift powdered sugar over brownies.

   

   Nutrient Analysis

   Calories                124         Total Fat                 2 g
   Protein                   2 g       Saturated Fat             1 g
   Carbohydrate             25 g       Polyunsaturated Fat       1 g
   Cholesterol               0 mg      Monounsaturated Fat       1 g
   Sodium                   82 mg
   

   

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