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Tag: protein

Picnic Chicken

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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

Peanut Butter Balls

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rolled peanut butter balls on white plate

Peanut Butter Balls – Test

This sticky snack satisfies a sweet tooth with less sugar than chocolate or candy.
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Course Snack

Servings 15 servings

Ingredients

 

  • ¼ cup rice cereal
  • 2 Tablespoons raisins
  • ½ Tablespoons nonfat dry milk (optional)
  • 2 Tablespoons honey
  • ½ cup peanut butter

Instructions

 

  • Mix ingredients.
  • Shape into smooth 1-inch balls.

Video

Notes

Each peanut butter ball is a serving.

Peanut Butter Balls

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Ingredients

  • 1/2 cup creamy peanut butter
  • 1/2 cup nonfat dry milk powder
  • 2 Tablespoons honey*
  • 1/2 cup rice cereal

Directions

  1. Wash hands with warm, soapy water.
  2. Mix ingredients together and roll into balls.
  3. Refrigerate leftovers.

*Children under 1 year should not eat honey.

Variations

  • Add 2 Tablespoons raisins or other dried fruit.
  • Replace rice cereal with 1/2 cup quick oats.
  • Honey Bees- Shape balls into ovals for the body of a bee and place on waxed paper. Dip a toothpick into cocoa powder, then press gently across top of bees to make stripes. Stick almond slices into body for wings. Chill at least 30 minutes.

Makes 16 balls

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Cooking Beans in an Instant Pot

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Ingredients

  • 1-2 c dry beans (pinto, black, white, chili, etc)
  • Water
  • Instant Pot pressure cooker
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Soak beans overnight or for several hours in the fridge.
  3. Rinse and discard cracked or split beans and pour into Instant Pot.
  4. Add water (about twice as much water as beans, at least 1-2 c. in a pressure cooker).
  5. Close and seal pressure cooker.
  6. Cook on manual pressure for 25-30 minutes.
  7. Release pressure when finished cooking. Be careful as hot steam escapes.
  8. Drain beans in a colander.
  9. Use immediately or rinse and cool.
  10. Store in refrigerator for up to 4 days. Freeze any leftovers.

 

Uses

  • Beans & Rice (with toppings)
  • Burrito bowls (with toppings)
  • Refried beans
  • Bean burritos
  • Salads
  • Soups

Makes 4-8 servings

Spicy Lentil Stew

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Ingredients

  • 1 1/2 cups uncooked lentils, rinsed
  • 5 cups low-sodium broth
  • 2 garlic cloves, chopped (1 teaspoon minced or 1/2 teaspoon powder)
  • 1 cup chopped onion
  • 1 cup large carrot pieces
  • 1 cup chopped green pepper
  • 1 15-ounce can diced tomatoes
  • 1 medium sweet potato, peeled and cut into chunks
  • 1/4-1/2 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon cumin
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Combine lentils, broth, and garlic in a large pot with a lid. Bring to a boil. Reduce heat, cover, and simmer 20 minutes. 
  3. Turn heat to medium. Add all remaining ingredients. Cook, uncovered, until carrot and sweet potatoes are tender, about 30 minutes.

Makes 6 servings

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