Oven Fried Chicken with Tomato Gravy

Wow; true to their word, this was a 30 minute dinner! Oven fried chicken with a cornflake crust; crunchy and moist; all in one bite!  The tomato gravy, which was more like a salsa in texture, was a perfect match.  Hubby stated I could make this anytime I wanted; it was that good! 

Oven Fried Chicken with Tomato Gravy

Non-stick cooking spray

6 oz plain greek yogurt

2 T of honey (I used greek)

2.5 c crushed cornflakes

4 skinless, boneless chicken breast, cut crosswise making 8 pieces

1 15 oz can fire-roasted tomatoes with garlic, undrained

2 t Worcestershire sauce

fresh basil leaves

1.    Preheat oven to 425 F.  Lightly coat a baking sheet with cooking spray; set aside. 

2.    In a shallow dish combine yogurt & honey. 

3.    In another shallow dish, combine cornflakes and snipped basil

4.    Arrange chicken between 2 pieces of saran wrap and pound lightly with flat end of a meat mallet.

5.    Dip chicken into the yogurt to coat, then into the cornflake mixture.  Place on baking sheet.

6.    Bake for 15 to 18 minutes or until chicken is crisp and golden on outside and no pink remains on the inside.

Meanwhile, for the tomato gravy...

In small saucepan, combine the tomatoes, Worcestershire sauce and remaining basil.  Cook and stir over medium heat until heated through.

Spoon tomato gravy onto serving plates; top with chicken.

I chose to put gravy in small bowls as in pic above.

Serves 4

Courtesy of BHG; 30 minute dinners/magazine

301 cal, 6 g fat, 80 mg chol, 634 sodium, 32 g carb., 3 g fibre, 30 g pro.

Crustless Feta Cheddar Quiche

Another Keeper!  Quiche is easy to prepare; next to no dishes, low carb and only 157 calories per serving!  Leftovers are great for breakfast next day and freezer friendly to save for another day (like lunchtime next week)  

Nonstick cooking spray

1 c refrigerated or frozen egg product, thawed

1/3 c whole wheat pastry flour

¼ t ground black pepper

1/8 t salt

1 ½ c low fat cottage cheese (12 oz), drained

1 10 oz package frozen chopped broccoli, cooked and drained

1 c crumbled feta cheese (4 oz)

1 cup shredded reduced fat cheddar cheese (4 oz)

1.    Preheat oven to 350 F.  Lightly coat a 9 inch pie plate with nonstick cooking spray; set aside

2.    In a medium bowl, combine egg product, flour, pepper, and salt.  Stir in cottage cheese, broccoli, feta cheese, and cheddar cheese.  Spoon into the prepared pie plate.

3.    Bake for 40 to 45 minutes or until a knife inserted near the centre comes out clean.  Let stand for 10 minutes before serving. 

Makes 8 servings

Courtesy of:  BHG, Low Carb Magazine

Nutrition:  157 cal, 6 g total fat, 26 mg chol, 523 mg sodium, 8 g carbs, 1 g fibre, 16 g pro.

Creamy Cauliflower & Kale & Dill Soup (Vegan)

Always trying to find new ways to eat my daily quota of vegetables.  This vegan soup tastes good both hot or cold.   A great way to get you back on track when you been over indulging… whether it be summer parties/holidays or Christmas/New Year celebrations. 

1 Tbsp. olive oil


1 medium onion, diced


4 cloves garlic, minced


1 medium cauliflower, trimmed and cut into bite-sized slices


4 c. water


small bunch of curly kale, stems removed & leaves chopped


1/4 c. fresh dill, chopped fine


1 tsp. sea salt (or more to taste)


1/2 tsp. ground black pepper

1.       In a stock pot, heat the olive oil and add your diced onion. Stir the onions and cover the pot, allowing the onions to soften for 5 minutes over a low heat.

2.       Add the garlic, cauliflower, and water; stir and then bring the water to a boil.

3.       Lower the heat and then simmer, covered, for 10 minutes.

4.       Stir in the chopped kale, cover, and simmer for another few minutes.

5.       Turn off the heat and allow the soup to cool for 5 minutes.

6.       Using a blender or a hand held blender, puree the soup in the pot until the soup is completely smooth.

7.       Season the soup with the dill, salt, and pepper.

8.       Serve warm, garnishing each bowl with a drizzle of a half teaspoon of olive oil and a grind of black pepper, if desired.

Adapted from Creamy Cauliflower Soup with Greens, Martha Stewart Living Martha Stewart

http://www.marthastewart.com/870078/creamy-cauliflower-soup-greens