By Michael Henningsen

JANUARY 20, 1998: 

"Fried" Chicken Strips

3/4 cup toasted bread crumbs
1/4 cup whole wheat flour
2 teaspoons garlic salt
1/4 teaspoon ground black pepper
1 tablespoon grated Parmesan cheese
4 egg whites
1/3 cup skim milk
1 pound boneless, skinless chicken breast with all visible fat removed. Cut into long strips 1/2-inch wide

Preheat oven to 400 degrees. Spray cookie sheet with nonfat cooking spray. Mix together first five ingredients. Set aside. Whip egg whites and milk together with a whisk or beater for one minute. Dip chicken strips into egg mixture one at a time. Drain off excess; then dip into bread crumb mixture. Repeat this process, dipping each chicken strip a second time into the egg mixture and then the crumb mixture.

Place prepared chicken strips on cookie sheet and spray chicken strips with nonfat cooking spray. Bake for eight to 10 minutes. Turn over and bake an additional seven to 10 minutes. Bottoms will be golden brown when ready to turn.

Serves six. 129 calories and 1.5 grams of fat per serving.

(Source: Down Home Cookin' Without the Down Home Fat by Dawn Hall, Trade Life Books.)

Broccoli & Potato Casserole

8 medium potatoes (approximately 2 pounds)
1 9-ounce package of fat-free herb dressing mix
1 package reduced-calorie ranch dressing mix
2 cups skim milk
1/4 cup fat-free sour cream
1 16-ounce bag of frozen broccoli
4 ounces fat-free margarine
1 cup crushed low-fat baked potato chips

Bake potatoes until tender. Once cooled, peel and discard the skins. Put peeled potatoes in large mixing bowl. Add both salad dressing packets, milk, margarine and sour cream to potatoes. Break potatoes up enough so that the mixer will work smoothly. Beat on medium for two minutes. Mixture should be creamy with some lumps. Set aside. Cook broccoli as directed on package. Drain water. With large spoon, gently mix broccoli with potato mixture.

Preheat oven to 350 degrees. Spray a 9-by-13-inch pan with nonfat cooking spray. Put potato-broccoli mixture in pan and bake for 30 minutes. Remove from oven and increase oven temperature to 450 degrees. Crush potato chips to make one cup. Sprinkle over potato-broccoli mixture. Put back into oven for two minutes or until top is toasty brown. Serve warm.

Serves 12. 130 calories and .3 grams of fat per serving.

(Source: Down Home Cookin' Without the Down Home Fat by Dawn Hall, Trade Life Books.)

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