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RCP82 - Chicken Fingers
DFAN/OneStep Recipe Of The Week - RCP82 Chicken Fingers (Makes 4 Servings) 1/2 cup egg substitute 1 ½ cups Kelloggs Cornflakes 1 ½ teaspoons Cajun seasoning 1 ½ pound fat-free chicken tenders Preheat your oven to 425 degrees; Line a baking sheet with foil; Lightly spray it with a non-fat cooking spray; Pour the egg substitute into a small bowl; Combine the Cornflakes crumbs and Cajun seasoning on a large paper plate; Dip the chicken tenders in the egg substitute and then roll it in the crumb mixture until it’s coated on all sides; Place on the prepared baking sheet. Bake in the preheated oven for 15 minutes, until crisp and cooked through. Serve with ketchup, barbecue sauce, or your favorite sauce! (Don’t forget to add the nutritional value of the sauce to your food totals for the day) Per Serving: 284 Calories; 25 grams Carbohydrate; 40 grams Protein; Exchanges: 1 1/3 Starch Exchange; 5 Meat Exchanges Hawaiian Chicken (Makes 6 Servings) RCP-83 INGREDIENTS 2-1/2 pounds chicken pieces, skinned DIRECTIONS: Simmer the chicken in water with the bouillon cubes. Remove the meat from the bones and cut into chunks. While the chicken is cooking, melt the margarine in a skillet. Sauté the radishes, green peppers, and pineapple Mix 1 cup of the saved chicken broth with 1/2 cup pineapple juice and 1 teaspoon of soy sauce. Add to the pan. Mix the flour with 1 tablespoon of cold water and stir to remove the lumps. Add this mixture to the vegetables. Add the cut up chicken and a dash of pepper. Cook until everything is hot. Serve over rice. Per Serving: 320 Calories; 39 grams Carbohydrate; 7 grams Fat Exchanges: 2 ½ Bread, 2 Meat DFAN/OneStep Recipe Of The Week - RCP84 1 cup tomato juice -- no salt added 1 1/2 cups corn 1 cup zucchini 1 tablespoon brown sugar Directions Combine all ingredients in a medium pan.. Simmer uncovered for 45 minutes. Or microwave on high for 18 minutes in a deep 3 quart dish. The mixture will thicken. Per Serving: 73 calories; 16.7 grams Carbohydrate; less than a gram of fat; less than 1 gram of Protein 1 Starch Exchange; 1 Vegetable Exchange DFAN/OneStep Recipe Of The Week - RCP85 Creamy Cheese Dip (Makes 24 Servings/1 1/2 cups) 1/2 cup fat-free cream cheese (softened) 1/2 cup fat-free sour-cream 1/2 cup fat-free cottage cheese 1 tablespoon fat-free mayonnaise 2 teaspoon dried dill weed 1/2 teaspoon onion powder 1/2 teaspoon garlic powder Combine all the ingredients in a food processor or blender and process until the mixture is smooth. You can serve this dip with assorted vegetables or fat-free crackers for a great snack! Per Serving: 9 Calories; less than 1 gram Carbohydrates; 1 gram Protein; less than 1 gram of Fat; Free Food Exchange DFAN/OneStep Recipe Of The Week - RCP86 (All the totals given for this recipe are to be applied to the deep dish apple pie recipe also included. Once you make the dough, mixing the apples is a quick job, and smelling it while it’s baking is even better…<g>) Pastry Pie Crust (Makes 16 Servings) 1 cup flour dash of salt 1/3 cup shortening 2 tablespoons cold water Mix the flour and the salt in a small bowl. Cut the shortening into the flour until the pieces are about the size of peas. Add the water and mix well with the fork until the dough forms a ball. Roll out the dough on a lightly floured board or pastry canvas until it will fit a 9x13 inch baking dish) Per serving: 85 Calories; 7.5 grams Carbohydrates; 1.5 grams Protein; 5 grams Fat; 1/2 Bread Exchange; 1 Fat Exchanges DFAN/OneStep Recipe Of the Week - RCP87 Parmesan Potatoes (Makes 6 Servings) 3 pounds red potatoes (quartered) 1 cup onions (chopped) ¼ teaspoon garlic powder 1/8 teaspoon pepper ¼ cup fat-free margarine (melted) ¼ cup fat-free Parmesan cheese Preheat your oven to 450 degrees. Lightly spray a 10x15 inch baking dish with non-fat cooking spray. Put the potatoes and the onions in the dish you prepared and mix lightly. Sprinkle the potatoes and the onions with the garlic powder and pepper. Drizzle on the margarine and top with the parmesan cheese. Bake in your preheated oven for 20 to 25 minutes (or until lightly browned). Per serving: 255 Calories; 65 grams Carbohydrates; 9 grams Protein; less than 1 gram of Fat; Exchanges: 3 ½ Starch Favorite Berry Muffins (Makes 12 Servings/Muffins)] RCP-88 (If you or your family have a favorite berry try it with this recipe) INGREDIENTS 1&1/2 cups white flour DIRECTIONS Preheat your oven to 350 degrees. Combine the flour, baking powder and baking soda in a medium bowl.. Combine the remaining ingredients in a large bowl (except for the berries). Slowly add the dry ingredients to the large bowl and mix until everything is blended. Do NOT overbeat. Fold in the berries. Pour the batter in 12 non-stick muffin cup and bake for 25 to 30 minutes until they’re done. Remove the muffins from the oven and let them cool slightly. Remove the muffin from the pan and let them cool completely. Per serving; 147 Calories; 27 grams Carbohydrate; 5 grams Protein; 2 grams Fat Exchanges: 2 Starch Exchange DFAN/OneStep Recipe Club - RCP89 Chocolate Fudge Brownies (Makes 24 Servings) (The only odd ingredient you may have to find for this recipe is the apple butter. Also, this recipe does use sugar but the end result is a 112 calorie brownie, so consider it for a special treat) INGREDIENTS ¼ cup unsweetened apple butter 1 cup sugar 1 cup brown sugar 2 teaspoon vanilla 1 cup egg substitute ¼ cup unsweetened cocoa powder 1 cup flour ½ teaspoon baking powder DIRECTIONS Combine the apple butter, sugar, brown sugar, vanilla and egg substitute in a large bowl. Mix until blended and smooth. Stir in the cocoa, flour, and the baking powder. Mix until all the ingredients are blended. Spoon the batter into a your prepared baking dish and bake for 30 to 35 minutes. Cool to room temperature. Per Serving: 112 Calories; 27 grams Carbohydrate; 2 grams Protein; 24 grams Sodium Exchanges: 1/3 Starch, 1 Fruit
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