The worst part about dieting? Not being able to indulge in the food we grew up loving — like fried chicken and cupcakes.
Thank goodness some lovely people revamped a few classic recipes and made them healthier! Indulge without the guilt on these three great recipes!
Faux-Fried Chicken
1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips
3 Tbsp Dijon mustard
2 1/2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)
1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.
2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.
Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein
Meatloaf Sliders
6 oz extra-lean ground beef (95%)
1 egg white, lightly beaten
3 Tbsp ketchup
3 Tbsp finely chopped onion
1 Tbsp whole-wheat bread crumbs
1/2 tsp Worcestershire sauce
1 tsp minced flat-leaf parsley
1 tsp minced thyme
Dash garlic powder
8 slider-size whole-wheat buns
1. Preheat oven to 350°F. Line a baking sheet with parchment paper and place a cooling rack on top. Spray lightly with nonstick cooking spray.
2. In a large bowl, combine beef, egg white, 1 1/2 Tbsp ketchup, onions, bread crumbs, Worcestershire sauce, parsley, thyme, garlic powder, and salt and pepper to taste. Use your hands to mix everything together.
3. Divide meat into 8 thin patties and place on prepared rack. Brush with remaining ketchup. Bake 20 minutes.
4. Place sliders in buns and serve.
Makes 4 servings (2 sliders). Per serving: 280 cal, 6 g fat (1 g sat fat), 38 g carbs, 2 g fiber, 500 mg sodium, 20 g protein
Carrot-Cake Cupcakes
2 c whole-wheat pastry flour
1 c all-purpose flour
2 tsp baking soda
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp kosher salt
1 c lightly packed brown sugar
1/4 c canola oil
2 large eggs
1/2 c plain yogurt
1 lb carrots, grated
1/2 c golden raisins
4 oz light cream cheese, at room temperature
1 c confectioners’ sugar
1/4 c chopped walnuts (optional)
1. Preheat oven to 350°F. In a medium bowl, sift together the flours, baking soda, cinnamon, ginger, nutmeg, and salt. Set aside.
2. With an electric mixer, beat brown sugar and canola oil for 5 minutes. Add eggs, one at a time. Stir in yogurt, carrots, and raisins. Mix in the flour mixture until just combined.
3. Spoon batter into paper-lined muffin tins. Bake for 20 minutes or until a toothpick comes out clean. Let cool completely on a wire rack.
4. Using an electric mixer, whip cream cheese and sugar. Spread over each cupcake. Top with walnuts, if desired.
Makes 18. Per cupcake: 220 cal, 5 g fat (0.5 sat fat), 41 g carbs, 3 g fiber, 260 mg sodium, 5 g protein
[Image via AP Images.]
