Canada Day Menu that won’t pack on the pounds
Fried Chicken
I LOVE Fried Chicken!…especially on holidays like Canada Day!! But I love
being lean and fit more.
Fortunately, you can enjoy both this summer with this delicious fried
chicken recipe below. It’s baked actually, but it definitely tastes fried!
And it’s smothered in this amazing BBQ sauce recipe that has HALF the sugar and calories, but is just as sweet!
You (and your friends and family) will absolutely LOVE this chicken
recipe and it’s 100% Guilt-Free because it has 20 grams of protein,
5 grams of fiber, only 3 grams of fat and sugar, and just 142 calories
per piece!
Print this now, thank me later…
Chicken Ingredients
– 3 lbs skinless, boneless chicken breast – cut into 1 inch strips
– 3 cups high fiber, low sugar cereal (e.g., Kellogg’s Wheat Bran
Flakes), crushed
– 2 teaspoons garlic pepper seasoning
– 2 cups nonfat milk (almond milk works well too)
– 4 egg whites
BBQ Sauce Ingredients
– 1 6-oz can tomato paste
– 1 12-oz can of sugar-free soda (sweetened with Splenda, such as
Jone’s or Hansen’s)
– 1/4 cup low-sugar catsup (e.g., Organicville)
– 3 tablespoon mustard
– 1 tablespoon Worcestershire sauce
– 1 pinch ground cloves
– 1 small onion, minced
– Hot sauce to taste
Directions
1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick
cooking spray.
2. In a shallow dish, stir together the crushed cereal and garlic pepper.
3. Combine all “BBQ Sauce” ingredients and simmer over medium heat
for 20-30 minutes.
4. In a separate bowl, whisk together the milk, BBQ sauce, and egg
whites.
5. Coat chicken with the cereal/pepper mixture, then dip into the
milk/sauce mixture. Then dip in the cereal/pepper mixture again.
6. Place chicken strips on the prepared baking sheet.
7. Bake for 30 minutes in the preheated oven, or until golden brown on
one side. Turn over, and continue to cook until golden on the other side.
SWEET POTATO SALAD
By the way, most people think potato salad is not a flat-belly food, but
the truth is, the way I show you how to prepare it below –it’s great!
Your average potato salad packs a whopping 450 calories and 42 grams
of fat per serving (1 cup). This recipe is less than 150 calories for
the same serving size!
You won’t believe how delicious this is, or how quick and easy it is to make!
RECIPE: Sweet Potato Salad — DELICIOUS [Less than 150 calories]
Ingredients:
– 2 lbs of sweet potatoes, cut into 1-inch cubes
– 2 celery stalks, diced
– 1 red onion, diced
– 10 garlic cloves, peeled
– 1 red chile or jalapeno pepper, minced
– 1/3 cup diced bell pepper
– 1/2 cup of your favorite herbs (coriander, parsley, dill, chives), chopped
– 5 tablespoons white or balsamic vinegar
– 1 tablespoon olive oil
– 2 teaspoons prepared mustard
Directions:
1. Arrange potatoes evenly in a large baking dish with garlic cloves.
2. Bake at 400 degrees for 25 minutes or just until tender.
3. Stir remaining ingredients together in a large bowl until blended.
4. Add sweet potatoes, and toss gently to coat. Serve warm or chilled.