Recipes: Grease Free Cooking

Nancy Bennett, M.S., R.D.
Nutritionist

   "FRIED" CHICKEN  

 6 chicken breasts, skinned & boned   2 cups crushed corn flakes
1/2 tsp. paprika  1 tsp. basil & rosemary
 1 tsp. soy sauce  2 Tbs. dried, minced garlic
 1 tsp. poultry seasoning   3 beaten egg whites

  • Mix crushed cornflakes with spices in a plastic bag.
  • Dip chicken in egg whites to coat.
  • Place in plastic bag & shake to coat.
  • Spray non-stick baking pan with vegetable spray.
  • Place chicken breasts on pan and bake in 375 degree oven for 30 minutes.

    Serves 6. (Calories 190, Fat 3 g, Sodium 283 mg)

 

   FRENCH FRIES  

2 Lg. potatoes, well scrubbed cut into strips or rounds 1/2 teaspoon paprika
 1/2 tsp. salt & pepper  

  • Spray a non-stick pan with vegetable spray.
  • Spray potatoes with vegetable spray.
  • Place spices in plastic bag.
  • Shake potatoes in bag with spices.
  • Place in one layer on pan.
  • Bake in 475 oven for 15 to 25 minutes or until light brown.

    Serves 4. (Calories 100, Fat 1 g, Sodium 250 mg.)

 

   APPLE "WALDORF" SALAD  

  4 medium apples   4 cup walnuts, chopped
 1 cup non-fat vanilla yogurt  1/2 cup lemon juice
 2 celery stalks chopped   1/2 cup raisins
 1 tsp. celery seed  

  • Cut apples into bite-sized pieces.
  • Coat with lemon juice to prevent browning.
  • Toss in celery, walnuts and raisins.
  • Mix celery seed and yogurt.
  • Combine with apple mixture.
  • Chill.

    Serves 4. (Calories 200, Fat 5 g, Sodium 60 mg.)

   FRENCH TOAST  

 4 thick slices french bread  2 cups strawberries
 halved 4 egg whites  whipped 1/2 cup powdered sugar

  • Soak bread in egg whites.
  • Spray non-stick pan with vegetable spray.
  • Heat over medium to high heat.
  • Brown french bread until golden.
  • Top with with 1/2 cup strawberries and powdered sugar.

    Serves 4. (Calories 170, Fat 1 g, Sodium 220 mg.)

Material © San Franisco Spine Center. Used by permission

Last Updated: 07/06/2004
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