Tips and Recipes

Chicken Fingers

Makes 4 servings

Ingredients

• 1 whole boneless, skinless chicken breast
• 1 cup crushed cornflakes
• 1 egg
• 2 tablespoon fat-free milk
• Barbecue, salsa, or honey mustard for dipping

Directions

1. Wash hands and surfaces.
2. Preheat oven to 400°F.
3. Cut the chicken into finger-size pieces.
4. Fill a large, zip-lock style plastic bag with the cornflakes; seal the bag and crush the cereal with the back of a wooden spoon.
5. In a small bowl, whisk the egg and milk.
6. Dip the chicken pieces into the egg mixture, then into the bag.
7. Shake bag gently to cover, then place coated chicken on a baking sheet.
8. Bake for 20 minutes, turning the pieces once during the cooking time, until chicken fingers are golden brown.
9. Serve with barbecue sauce, salsa, or honey mustard.
10. Refrigerate leftovers immediately.

Egg Salad Sandwiches

Makes 6 servings

Serving Size: 1 sandwich

Ingredients

• 6 eggs, hard-boiled, chopped
• 3 tablespoons pickle relish
• 1/4 teaspoon ground black pepper
• 1/3 cup fat-free mayonnaise
• 12 whole-wheat bread slices
• 2 tomatoes (optional)
• Lettuce (optional)

Directions

1. Combine eggs, relish, pepper, and mayonnaise in mixing bowl. Mash and mix well.
2. Broil or toast bread (optional).
3. Slice tomatoes into 1/4-inch slices.
4. Spread mixture on 6 slices of bread. Top with lettuce and tomato slices (optional).
5. Top with remaining 6 slices of bread.

Salmon Burgers

Makes 4 servings

Serving Size: 1 burger

Ingredients

• 15 ounces canned pink salmon in water
• 1/2 red bell pepper
• 8 wheat crackers
• 3 tablespoons low-fat mayonnaise
• 1 teaspoon lemon juice
• 4 drops hot sauce
• 4 whole-grain dinner rolls
• 1 tomato, sliced
• 4 lettuce leaves

Directions

1. Coat a large, nonstick skillet with cooking spray and heat over medium heat.
2. While skillet is heating, place drained salmon in a medium bowl (remove some of the skin if desired), flake fish with a fork, mashing bones.
3. Wash a red pepper and cut it in half lengthwise. Save half for other uses. Remove stem, seeds, and white membranes. Cut pepper into slices, then dice. Add to salmon.
4. Place crackers in a resealable plastic bag, squeeze air out, and zip shut. Smash crackers into crumbs.
5. Add cracker crumbs, mayonnaise, lemon juice, and hot sauce to bowl with salmon. Gently mix and shape into 4 patties.
6. Cook salmon cakes, turning once with spatula, until lightly browned on each side.
7. While salmon is cooking, slice tomato into 1/4-inch slices, cutting out the core.
8. Place burger on top of hamburger bun half and top with tomato, lettuce, and other condiments as desired.

Original Recipe from:  https://eatsmartmovemoreva.org/wp-content/uploads/2016/08/Salmon-Burgers-on-a-Bun-1.pdf

Baked Pork Chops

Makes 4 servings

Ingredients

• 1 egg white
• 1/4 cup evaporated skim milk
• 1 pound boneless pork sirloin chops
• 1/2 cup cornflake crumbs
• 1 tablespoon taco seasoning mix

Directions

1. Preheat oven to 375°F.
2. Trim all fat from chops and discard.
3. Beat egg white with evaporated skim milk in a small bowl. Place pork chops in a resealable bag and add the milk and egg mixture. Swish around so all the chops are coated with the milk mixture. Let set for 5 minutes, turning bag over once.
4. Mix cornflake crumbs and taco seasoning mix together in plastic bag.
5. Remove chops from milk mixture. Drop in the plastic bag and shake to coat thoroughly.
6. Spray a 13- x 9-inch baking dish with nonstick spray. Place chops in dish. Sprinkle remaining crumb mixture on chops.
7. Bake for 15 minutes. Turn chops. Bake 5 to 10 minutes more or until no pink remains.

Chicken and Rice with Salsa

Makes 8 servings

Ingredients

• 2 cups instant brown rice
• 2 pounds boneless, skinless chicken breasts
• 2 cups salsa
• 1 cup water
• 1/2 cup reduced-fat cheddar cheese, shredded

Directions

1. Preheat oven to 400°F.
2. Spray a baking dish with cooking spray.
3. Spread uncooked rice in bottom of dish. Lay chicken breasts on top of rice.
4. Combine salsa and water. Pour over chicken and rice.
5. Cover with foil and bake for 30-40 minutes until chicken reaches an internal temperature of 165°F and rice is tender.
6. Sprinkle with cheese and re-cover with foil until cheese melts.