Parmesan-Crusted Chicken Tenders

INGREDIENTS
Canola or olive oil cooking spray
1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1 pound chicken tenders
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt
1 cup marinara sauce, heated

DIRECTIONS
Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.
Tips & Notes
Note: We like Ian’s brand of coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Nutrition
Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.

• 
• 
• 
• 
• 

Paprika Shrimp and Green Bean Saute

Ingredients
4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar
1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste

Preparation
Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

Nutrition
Per serving: 245 calories; 8 g fat ( 1 g sat , 6 g mono ); 115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium.

• 
• 
• 
• 
• 

Pesto Chicken Breasts with Veggies

4 medium skinless, boneless chicken breasts
1/4 cup basil pesto sauce (make your own! There are tons of recipes out there for it!)
1 medium zucchini
3 tablespoons olive oil
1/4 tsp salt
1/8 tsp black pepper
1 loaf Italian Bread
2 tbsp Parmesan cheese

Preheat broiler. Brush both sides of chicken with pesto; arrange chicken on one end of a broiler pan. Broil 4 inches from heat for 5 minutes. Remove pan and turn chicken. Meanwhile, cut zucchini lengthwise into 1/4-inch thick slices. Brush slices with 1-1/2 tbsp of the olive oil and sprinkle with salt and pper. Arrange zucchini on pan next to chicken.
Broil for 5 to 8 minutes more or until chicken is done and zucchini is tender, turning zucchini once. Transfer chicken and zucchini to a serving platter; cover to keep warm.
Brush cut sides of bread with the remaining 1-1/2 tbsp olive oil. Sprinkle with Parmesan. Place bread, cut sides up, on broiler pan. Broil 4 inches from heat for 1 to 2 minutes or until toasted. Cut bread crosswise into slices and serve with chicken and zucchini.

• 
• 
• 
• 
• 

Pork Chops in Tomato Sauce with Bacon Pea Polenta

Ingredients:
3 Tbs EVOO
4 (1 inch thick) Bone-in Pork chops
S&P
3 Garlic cloves rough chop
1 bunch scallions cut into 1 in. pieces ( I just used 3 whole scallions)
4 strips of smoky bacon chopped
2 Tbs white (or red) wine vinegar
2 Tbs brown sugar
1 (28 oz) can diced fire-roasted tomatoes
1 1/2 C chicken stock
1 1/2 C milk
1 (10 oz) package frozen peas
1 C quick-cooking polenta (we added more to thicken it up more)
1 C grated Parmigiano-Reggiano (I just used regular Parmesan)

NOTE: After chops are taken out be sure to look at the next step in bold and start that step
at the same time so you can have it all done at the same time.

Place large skillet over medium-high heat with 2 tbs of EVOO.
Season the pork chops with salt and pepper and sear them in
the hot pan until they're golden brown both sides, about 3 min. per side.
Once they are golden, remove the chops to a plate and cover with foil. If
you are like me and ran out of foil just toss them in the microwave to keep them warm!
In the same pan add the garlic and scallions cook 3 to 4 min. or until the scallions begin to get tender.

While the scallions are cooking heat 1 tbs of EVOO in a medium pot over medium heat.

Once hot add the chopped bacon and cook until crispy, 5 to 6 min.

Once the scallions are tender, add the vinegar, brown sugar, and tomatoes to the pan.
Bring the sauce up to a bubble and return the pork chops to the pan. Finish cooking
the pork chops in the sauce, 3 to 4 min.

When the bacon is crispy, remove it from the pot with a slotted spoon and reserve. Pour
off all but 1 Tbs of the goodness left, add the chicken stock, milk, and peas to the pot, and bring
everything up to a bubble. Whisking constantly, gradually add the polenta to the pan and cook, still whisking, until the polenta has thickened up, 2 to 3 min. Season polenta with salt and pepper to taste and stir in the Parmigiano-Reggiano and reserved bacon.

Serve polenta alongside the chops and top with the tomato sauce.
SERVES 4

• 
• 
• 
• 
• 

Poor Man Steak

Ingredients

1 pound ground beef

1 egg

salt and pepper

3 tbsp. butter

3 tbsp. flour

1-1/2 cup milk

1/2 cup heavy cream

Directions

Mix ground beef with egg.  Shape into 4 patties.  Season with salt and pepper.  Cook patties in a skillet until done, usually about 4-5 minutes per side.  

Meanwhile, melt butter in another skillet.  Add flour and stir until flour and butter are combined.  Slowly add milk and heavy cream.  Stir with a whisk and allow the mixture to slowly boil.  As it bubbles, it will thicken up.  Serve the patties covered with the gravy.  Goes great with mashed potatoes and peas!

• 
• 
• 
• 
• 

Philly Cheesesteak Sloppy Joes

INGREDIENTS
1 tablespoon Extra Virgin Olive Oil
1 pound ground sirloin
1 softball-sized onion, chopped
1/4 cup steak sauce
1 cup beef stock
Salt and ground black pepper
4 dinner rolls
1 tablespoon butter
1 tablespoon flour
1 cup milk
1 cup provolone, shredded

DIRECTIONS
Preheat broiler.

In large skillet over medium-high heat with 1 turn of the pan of EVOO, brown the ground sirloin, about 5-6 minutes. Add the onion and cook another 3-4 minutes, until the onions start to get tender. Stir in the steak sauce and beef stock, season with salt and pepper, bring up to a bubble and cook about 2 minutes.

Split open rolls and toast under broiler, keep your eye on them so they don't burn!

While the meat is cooking, melt the butter in a medium-size skillet over medium-high heat. Stir in the flour and cook about 1 minute. Whisk in milk, bring up to a bubble and let thicken, about 2 minutes. Turn off heat and stir the cheese in a figure-eight motion until it is all incorporated.

To serve, place a scoopful of the meat mixture onto the bottom of the rolls, then top with the cheese sauce and replace the top of the roll.

• 
• 
• 
• 
• 

Pork Chop Stuffing Bake

INGREDIENTS
1 pkg. (6 oz.) Stove Top Stuffing Mix for Chicken
6 boneless pork chops (1-1/2 lb.)
1 can (10-3/4 oz.) condensed cream of mushroom soup
1 large onion, chopped
1/2 tsp. dried thyme leaves
1/2 cup KRAFT Shredded Cheddar Cheese

DIRECTIONS
HEAT oven to 350°F. Prepare stuffing mix as directed on package; set aside.
MEANWHILE, heat large ovenproof nonstick skillet on medium-high heat. Add chops; cook 4 min. on each side or until browned on both sides. Mix soup, onions and thyme; spoon over chops. Top with prepared stuffing; sprinkle with cheese.
BAKE 20 to 30 min. or until chops are cooked through (160°F).

• 
• 
• 
• 
• 

Pretzel and Dijon Chicken

INGREDIENTS

4-6 boneless chicken breasts

2 cups hard pretzel

1/4 cup canola oil

1/2 cup Dijon Mustard

1/4 cup water

3 tbsp. red wine vinegar

coarse salt and freshly ground pepper, to taste

1/4 cup Italian parsley, chopped, for garnish

DIRECTIONS

Preheat the oven to 400 degrees.  Place the pretzels in a plastic bag and using a rolling pin, break them up.  You should have coarse and fine crumbs.  Place the chicken breasts between two sheets of plastic wrap.  Using a mallet, pound thin.

Transfer the crumbs to a large plate and set aside.  In a small bowl, mix the oil, Dijon mustard, water, and vinegar and whisk until smooth.  Season with salt and pepper.  Reserve half of the mustard mixture.

On a large plate, cover the chicken breasts with half of the mustard mixture and coat completely.  Next, dredge the chicken in the pretzel crumbs and transfer to a rimmed baking sheet.  Bake in the upper third of the oven for 20 to 25 minutes, or until thoroughly cooked.  Sprinkle with parsley and serve with the reserved mustard.  

Serve with some sauteed zucchini!

• 
• 
• 
• 
• 

Pork Chops with Apples and Stuffing

This recipe sounds easy enough, but if you cover your chops with too much stuffing, they will not get done! Its a pain, and it ruined this dish for me. I may make it again, but it will be in the distant future.

INGREDIENTS
1 pkg. (6 oz.) Stuffing Mix for Chicken
1 can (21 oz.) apple pie filling
6 boneless pork loin chops (1-1/2 lb.), 3/4 inch thick

DIRECTIONS
HEAT oven to 375ºF. Prepare stuffing mix as directed on package.
SPREAD pie filling onto bottom of 13x9-inch baking dish sprayed with cooking spray; top with chops and stuffing. Cover with foil.
BAKE 30 min.; uncover. Bake 10 min. or until chops are cooked through (160ºF).

• 
• 
• 
• 
• 

Pigs in a Blanket

This is my "Mom's-gotta-be-at-church-early" dinner.

INGREDIENTS
1 pkg hot dogs
2 cans Big and Flaky Crescent Rolls

DIRECTIONS
Heat oven to 350 degrees. Unroll dough; separate into 6 triangles. Place hot dog on dough and roll up hot dog, covering as much of the surface of the hot dog with dough as possible. Place on ungreased cookie sheet. Bake 16 to 19 minutes or until golden brown.

• 
• 
• 
• 
• 

Pork Chops with Mushroom Stuffing

THIS WAS FABULOUS!!!!! My most favorite recipe yet...Clint LOVED it, too.

INGREDIENTS
2 teaspoons olive oil
2 tablespoons thinly sliced green onions
1 8-oz. package fresh mushrooms, coarsely chopped
2 teaspoons snipped fresh rosemary
1/8 teaspoon salt
1/8 teaspoon black pepper
4 boneless pork loin chops
2 teaspoons Worcestershire Sauce

DIRECTIONS
For stuffing, in a large skillet heat oil over medium heat. Add green onions and cook for 1 minute. Stir in mushrooms, rosemary, salt, and pepper. Cook and stir for 2 to 3 minues more or until mushrooms are tender. Remove from heat. Trim fat from chops. Make a pocket in each chop by cutting from fat side almost to, but not through, the opposite side. Spon stuffing into pockets in chops. If necessary, secure with wooden toothpicks. Brush chops with Worcestershire sauce. Season chops lightly with additional salt and black pepper. Grill chops on the rack of an uncovered grill directly over medum coals for 12 to 15 minutes or until done and juices run clear, turning once. To serve, remove wooden toothpicks.

• 
• 
• 
• 
• 

Popover Pizza Casserole

INGREDIENTS
1 lb. uncooked ground turkey
1 cup chopped onion
1 cup chopped green pepper
1/2 of a 3 1/2 oz. pkg. sliced pepperoni (I used turkey pepperoni)
1-15 1/2 oz. jar pizza sauce
1-4 oz can mushroom stems and pieces, drained
1/2 tp. dried oregano, crushed
1/2 tsp. dried basil, crushed
2 eggs
1 cup milk
1 tbsp. cooking oil
1 cup all-purpose flour
6 ounces thinly sliced mozzarella cheese
1/4 cup grated Parmesan cheese

DIRECTIONS
In a large skillet cook ground turkey, onion, and sweet pepper until meat is brown and vegetables are tender. Drain off fat. Cut the pepperoni slices in half. Stir pepperoni, pizza sauce, mushrooms, oregano, and basil into meat mixture. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes, stirring occasionally. Meanwhile, grease the sides of a 3-quart rectangular baking dish; set aside. For topping, in a medium mixing bowl combine eggs, milk, and oil. Beat with electric mixer on medium speed for 1 minute. Add flour, beat about 1 minute more or until smooth. Spoon the hot meat mixture into the prepared baking dish. Arrange mozzarella cheese on top of meat mixture. Pour topping over mozzarella cheese, covering completely. Sprinkle with Parmesan cheese. Bake in a 400 degree over about 30 minutes or until topping is puffed and golden brown. Serve immediately.

Nutrition
Calories 328, Fat 16g, Cholesterol 124mg, Sodium 683mg, Carbohydrates 22g, Fiber 2g, Protein 22g

• 
• 
• 
• 
• 

Parmesan Chicken and Peppers

I made this on Day 2, and it was very good. For the kids, I took just the chicken and some shredded cheddar, put it in a whole wheat tortilla and made a chicken taco. I'm not attempting to keep the kids on a diet, because there's no reason for them to be on one. On nights when I know they won't like what we're eating, I'll either change it up for them, like I did tonight, or just make them something different. Luke devoured his taco and asked for another. This recipe is a keeper! Day 2 down, 12 more to go.

INGREDIENTS
1 lb. boneless skinless chicken breasts, cut into 1-1/2-inch pieces
1/4 cup SOUTH BEACH DIET™ Italian Dressing
1 bag (1 lb.) frozen bell pepper and onion strips, thawed, well drained
1/4 cup 100% Grated Parmesan Cheese

DIRECTIONS

Cook chicken in dressing in large nonstick skillet on medium-high heat 6 min. or until chicken is cooked through, stirring occasionally. Add vegetables; cook and stir 5 min. or until vegetables are crisp-tender. Sprinkle with cheese.

Calories 210 Total fat 6 g Saturated fat 2.5 g Cholesterol 75 mg Sodium 460 mg Carbohydrate 7 g Dietary fiber 3 g Sugars 5 g Protein 29 g Vitamin A 10 %DV Vitamin C 30 %DV Calcium 10 %DV Iron 4 %DV

• 
• 
• 
• 
•