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 Main
Dishes
With 140 Complete Menus
Finally,
an American style cookbook combining nutritional
quality and appetizing taste without the health food
shock!
A cookbook that eases meat 'n
potatoes biscuits 'n gravy, dumplings 'n chicken, and even fries 'n
burgers diehards into some higher fiber/lower fat fare with a little
California lite on the side.
Appetites
satisfied with quality ingredient alternatives to refined flours, sugar and hydrogenated shortening. Costs controlled with low budget
menu plans along with a printed cost analysis of each recipe and
menu.
Vegetarian
alternatives. Considerations for allergies and special diets. Exchange values for diabetics and weight watchers. Nutritional
analysis for each recipe and menu. At last a cookbook that shows you
how to eat better One Recipe at a Time.
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Cookbook in PDF format with Adobe Reader
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Baked
Parmesan Chicken
Our banquet and company
special! Freezable.
Flavor
or Fat?
Remove the skin from fast food
chicken, and you remove the flavor as well. (The
Colonel's 11 spices go on the skin). In this recipe you
remove the skin first and then bake the flavor in. The
result: flavor without the fat.
The second step in reducing fat is to get the same
flavorful and moist results without added fat (In this
case butter and cheese). Note the dramatic difference in
the nutrient numbers on the recipe page between the
gourmet and the low fat versions of this recipe. Then
test the differences for yourself. Many people find the
low fat version just as appealing as the higher fat
version.
Note that when other lower fat dishes are
added to the menu that the total fat percentage also
drops.
AMOUNT:
6 Servings
Bake uncovered: 350°F (175°C) - 1 hour
1.
Blend in blender until small bread crumbs are formed;
pour into shallow bowl:
1 slice whole grain bread--to
make 1 cup crumbs
2 sprigs parsley (for about 1/4 cup
minced)
1/2 cup Parmesan cheese
or 3 tbs (for reduced fat)
1/8 teaspoon salt
1/8 teaspoon garlic
powder
2.
Trim visible fat from chicken pieces; dip pieces in
butter or milk; pour any remaining butter into baking
pan, or for reduced fat spray the pan with non-stick
spray:
2 lbs. skinned boneless chicken breast pieces
1/2 cup (1 stick)
butter (unsalted preferred)
or 1/4 -
1/2 cup nonfat milk as needed (for reduced
fat)
3.
Coat chicken pieces in crumb mixture on both sides;
place in single layer in baking pan.
4.
Garnish with paprika; bake uncovered at 350°F
(175°C) until tender, about 1 hour; baste 2 or 3 times
during baking. Cover with foil if chicken begins to
brown too much before done.
HURRY UP VARIATION
Very juicy and quick. Lay chicken pieces dipped in milk
or butter in pan; generously sprinkle crumb mixture over
the top. Bake covered.
The Menu
Baked
Parmesan Chicken
Brown Rice Pilaf (p. 208)
Broccoli (p. 211)
Pineapple Sunshine Mold on Greens (p. 250)
1 Good Earth Roll (p. 236) (w/out
sunflower seeds)
Whipped Butter (p. 221) &
Jam (p. 63)
$2.55 - $2.65 Cost, 17% - 30% Fat,
787 - 935 Calories Per Serving
The
Nutritional Numbers
Gourmet
Version
Per serving of 6 (about 3.4 oz. meat
with butter and ½ cup Parmesan cheese)
Exchanges: 3 Meat, 3 Fat, 0.25 Bread;
326 Calories, 31 g protein (40%), 20 g fat (56%), 3 g
carbohydrate (4%), 0.5 g dietary fiber, 119 mg
cholesterol, 260 mg sodium, $1.50
Low
Fat Version
Per serving of 6 (without butter,
dipped in milk, 3 tablespoons Parmesan cheese)
Exchanges: 2.75 Meat, 0.25 Bread; 177
Calories, 30 g protein (71%), 4 g fat (21%), 3.5 g
carbohydrate
(8%; 1 g sugars), 0.5 g dietary fiber, 76 mg
cholesterol, 187 mg sodium, $1.40
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