Baked Chicken Strips
1 pound boneless, skinless chicken breasts, visible fat removed, cut into 1’’ strips (or chicken tenderloins)
1/3 cup whole wheat flour
½ teaspoon black pepper
1/3 cup skim milk
2 tablespoons low-fat (preferably low fat, low sodium) parmesan cheese (grated)
1/3 cup quick cooking oats
1 teaspoon garlic or onion powder
¼ teaspoon paprika or ½ teaspoon parsley
TIP: If you run out of shallow dishes, try using resealable plastic bags or plastic storage containers.
Microwave Green Beans
1 pound of green beans, washed, stems removed
½ cup water
1 teaspoon garlic minced from jar
¼ teaspoon black pepper
TIP: Don’t have a dish with a lid? No problem, just use a plate to cover a casserole dish or glass loaf pan – use what you have!