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
- Preheat oven to 375°F.
- Trim all fat from chops and discard.
- 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.
- Mix cornflake crumbs and taco seasoning mix together in plastic bag.
- Remove chops from milk mixture. Drop in the plastic bag and shake to coat thoroughly.
- Spray a 13- x 9-inch baking dish with nonstick spray. Place chops in dish. Sprinkle remaining crumb mixture on chops.
- 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
- Preheat oven to 400°F.
- Spray a baking dish with cooking spray.
- Spread uncooked rice in bottom of dish. Lay chicken breasts on top of rice.
- Combine salsa and water. Pour over chicken and rice.
- Cover with foil and bake for 30-40 minutes until chicken reaches an internal temperature of 165°F and rice is tender.
- Sprinkle with cheese and re-cover with foil until cheese melts.
Chicken and Broccoli Crustless Quiche
Makes 8 servings
Ingredients
- 5 large eggs
- 1 cup low-fat cottage cheese
- Ground black pepper, to taste
- 1/2 teaspoon garlic powder
- 2 boneless, skinless chicken breasts, cooked and shredded
- 10 ounces frozen, chopped broccoli, thawed
- 1/4 cup carrots, shredded
- 1/2 cup onion, finely chopped
- 3/4 cup low-fat cheddar cheese, shredded
Directions
- Preheat oven to 350°F.
- Spray a baking dish with nonstick cooking spray.
- In a mixing bowl, combine eggs, cottage cheese, pepper, and garlic powder. Mix well.
- Layer chicken, vegetables, and cheddar cheese in baking dish. Pour egg mixture over the ingredients.
- Bake for 30 to 40 minutes or until top is browned and a knife inserted in the center comes out clean. Let stand 5 minutes before cutting.
Southwestern Turkey Casserole
Makes 6 servings
Ingredients
- 1 cup onion, chopped
- 1/2 green pepper, chopped
- 1 teaspoon vegetable oil
- 1 pound ground turkey
- 8 ounces canned, low-sodium tomatoes
- 10 ounces frozen corn, thawed
- 1 cup 1% low-fat milk
- 1/2 cup cornmeal
- 1 teaspoon garlic powder
- 2 tablespoons chili powder
- 3/4 cup low-fat cheddar cheese, shredded
Directions
- Preheat oven to 350°F.
- In a large skillet, sauté onion and pepper in vegetable oil for approximately 3 minutes.
- Add ground turkey to skillet and cook until browned. Drain excess fat from turkey.
- Pour tomatoes, corn, and milk into the skillet. Stir well and heat through. Stir in cornmeal, garlic powder, and chili powder.
- Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
- Bake for 45 minutes. Uncover and bake for 20 minutes more.
- For the last 5 minutes of baking, sprinkle cheese over the dish. It’s ready when a knife inserted in the center comes out clean.
Recipe from: Kidshealth.org
Chicken Quesadillas
Makes 4 servings
Serving Size: 1 quesadilla
Ingredients
- 1 cup skinless chicken, precooked and shredded
- 2 tablespoons chunky tomato salsa
- 1/4 cup onion, chopped
- 1/4 cup green bell pepper, chopped
- 1/2 cup Monterey Jack cheese, shredded
- 4 whole-wheat tortillas
Directions
- Mix chicken, salsa, onion, and green pepper.
- Spray a skillet with cooking spray and place it on stove on medium heat until hot.
- Place 1/4 of the chicken mixture on the bottom half of a tortilla and top it with 1/4 of the cheese.
- Fold tortilla in half, top to bottom, covering filling.
- Place tortilla in heated pan and brown for approximately 2 to 4 minutes. Turn tortilla over and brown other side.
- Cut folded tortilla into 3-4 wedges.
- Repeat steps 2-6 for remaining tortillas.