Oven-Fried Chicken

This crispy chicken has all the flavor of pan fried --but with far less fat.

Prep time: 15 minutes
Cook time: 40 minutes
Yield: 6 servings

Ingredients:

• 1 cup buttermilk
• 1/2 teaspoon hot red-pepper sauce
• 1 chicken (3 to 3 1/2 lbs.) cut into 8 pieces
• 1/2 cup plain dry bread crumbs
• 1/3 cup cornmeal
• 3/4 teaspoon poultry seasoning
• 3/4 teaspoon salt
• Vegetable cooking spray

How to make:

1. Heat oven to 425 degree F. Line baking pan with aluminium foil, and spray with vegetable cooking spray.
2. Combine buttermilk and pepper sauce in reseable plastic bag. Remove skin from all chicken pieces except wings. Put chicken in bag, seal, and shake to coat. Refrigerate 10 minutes or up tp 2 hours. Combine bread crumbs, cornmeal, poultry seasoning, and salt in shallow bowl. Drain chicken and dredge in crumb mixture.
3. Place coated chicken pieces on prepared baking pan, and spray well with vegetable cooking spray. Bake 20 minutes, spray again (do not turn chicken), and bake 20 minutes more. Let cool 10 minutes.

Nutrition per serving: 210 calcium, 25 g protein, 7 g fat, 9 g carbohydrate, 51 mg calcium, 1 g fiber.

Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 can (8 oz.) pineapple chunks in juice
• 1/3 cup ketchup
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1 tablespoon teriyaki sauce
• 2 garlic cloves, chopped
• 2 teaspoons vegetable oil
• 3/4 lb. boneless, skinless chicken tenders, halved
• 1 cup sliced red pepper

How to make:

1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.

Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.