Healthy Recipes

Best Ever Oven-Fried Chicken

  • ½ cup lowfat buttermilk (if available)
  • 1 tbsp. Dijon mustard
  • 2 cloves minced garlic
  • 1 tsp. hot sauce
  • 3 lbs skinless chicken breast (bone in)
  • Black pepper to taste
  • ½ cup whole wheat flour
  • 1 ½ tsp. paprika
  • 1 tsp. dried thyme
  • 1 tsp. baking powder
  • 1/8 tsp. salt
  • Cooking spray

In a shallow glass dish, whisk milk, mustard, garlic, and hot sauce. Add chicken to coat. Cover and marinate in refrigerator for up to 8 hrs. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil, set a wire rack on the sheet and spray with cooking spray. Whisk flour, paprika, thyme, baking powder, salt and pepper and put in a plastic bag. Drain excess marinade and place chicken in bag of flour to coat. Shake off excess flour and place on prepared rack. Spray chicken with cooking spray. Bake until golden brown and juices run clear about 40-50 minutes.

Quick cooking tip: Boil chicken for 10 minutes to save baking time. Boil chicken first, then marinate as long as overnite.

Serves 4 -227 calories per serving

"I can't believe it's NOT Mashed Potatoes"

  • 4 cups Cauliflower florets
  • Fat-free half and half
  • Light butter, salt and pepper to taste

Cook cauliflower until soft. Use food processor or mixer to blend cauliflower and all other ingredients. Mix until desired consistency. Recipe variations: add garlic and parsley (for garlic "mashed potatoes") or reduced fat cheddar cheese, crumbled bacon, chives, and sour cream (for "loaded baked potato") or dried rosemary or your favorite herb(s) (for herbed "mashed potatoes")

Serves 4- Basic recipe: 81 calories per cup

Cheesecake

  • 1 packet PHC Cheesecake mix
  • 1 lowfat graham cracker
  • Butter flavor cooking spray
  • I Can't Believe It's Not Butter spray

Spray a ½ cup dish with butter flavored cooking spray. Crush 1 lowfat graham cracker and spray with I Can't Believe It's Not Butter. Pat down in the bottom of bowl to make crust. Mix cheesecake according to packet instructions. Put on top of the crust and refrigerate, covered overnight.

Serving suggestions: Add ½ serving fruit, cool-whip, and/or any extracts of your choice: lemon, almond, vanilla, etc.

PHC Exchanges: 1 Protein and 1 Starch