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CNP Meat Sauce with Lentils

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Ingredients

  • 1 teaspoon canola oil
  • 1/4 cup chopped onion
  • 1 clove garlic
  • 3 Tablespoons tomato paste 
  • 1  8-ounce can tomato sauce
  • 2.5 cups water
  • 1 cup green lentils
  • 1/4 teaspoon salt 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Sauté onions, garlic, and oil in a pan for 2-3 minutes.
  3. Add tomato paste, tomato sauce, water, lentils, and salt. 
  4. Bring to a boil and then reduce to a simmer for about 40 minutes, stirring occasionally. 
  5. Cook until lentils are soft all the way through. Add more water for desired liquidity of sauce.

Makes 5 servings

1/2 cup per serving


Picnic Chicken

Posted on

Ingredients

  • 3 1/2 pounds raw chicken pieces
  • 2 1/2 cups corn flakes or bran flakes cereal, finely crushed
  • 20 whole-grain crackers, finely crushed
  • 1/2 teaspoon cayenne pepper
  • 2 garlic cloves, chopped (1 teaspoon minced or 1/2 teaspoon powder)
  • 2 egg whites
  • 1 cup low-fat plain yogurt
  • 1 Tablespoon mustard
  • 1/2 teaspoon salt
  • Nonstick spray

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 375°F.
  3. Spray a baking sheet (any size) with nonstick spray.
  4. Remove skin and visible fat from chicken. Cut chicken into strips or chunks.
  5. In a bowl, combine egg whites, yogurt, mustard, and salt.
  6. In a shallow bowl, combine cereal and cracker crumbs, cayenne, and garlic.
  7. Dip chicken pieces into the yogurt mixture to coat. Then dip into the cracker mixture and pack crumbs onto each piece of chicken.
  8. Arrange pieces on baking sheet coated with nonstick spray.
  9. Bake at 375°F for 50 minutes until the internal temperature of chicken reaches 165°. Larger pieces make take longer.

Makes 14 servings

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