Healthy Chicken Meals

If you are among those who decided to eat more meals at home to reduce your food budget, you're not alone. Here is a menu that offers a delicious and easy healthy meal that will not break the bank or take a lot of your time. Ideal for a family meal. Healthy Oat and Sesame Chicken is a great entry. These are excellent recipes for busy cooks. You can prepare the chicken and put it in the refrigerator. Although it is, prepare vegetables and place in oven. As the vegetables begin to grill, you have the time to set the table, make a small salad, or what you should do. Then about 10 minutes before the hour for vegetables out of the oven, fry the chicken. In less than an hour, you have prepared a delicious and healthy meals and sit around the table with your family and / or friends. Cleaning is minimal. Now, what could be easier?

'N Sesame "chicken OAT HEALTH

1 cup uncooked oat bran

1 / 4 cup sesame seeds

2 v. teaspoon paprika

1 / 2 c. salt

1 / 4 c. pepper

2 large egg whites

1 / 4 cup buttermilk

6 skinned and boned chicken breast halves

4 c. tablespoon olive oil

Put bran, sesame seeds, paprika, salt and pepper in a brown paper bag clean. Place the bag in another bag - double bagging mixture will escape. bag for later. beat egg whites and buttermilk pie plate until well mixed. Dip chicken in egg mixture buttermilk /, gently shake off excess and drop the chicken, 2 or 3 pieces at a time, in the brown bag. Fold top of bag 2-3 times to seal. Shake chicken in bag to coat. Remove chicken pieces and refrigerate for 10 minutes to several hours to allow the coating to adhere. Heat 2 tablespoons oil in large skillet over medium-high heat. Add chicken to skillet and cook 3-4 minutes. Turn chicken, add remaining oil and continue cooking 3-4 minutes or until done. Chicken is cooked when the juices run clear and it is no longer pink in center. It should feel springy to the touch.

Each piece = 436 calories, 53 g protein, 11 g carbohydrate

Lemon Chive Roasted Vegetables

1 1 / 2 lb. small red potatoes, halved

1 1 / 2 pound small fingerling potatoes, halved

1 lb. baby carrots

2 sweet onions, each cut into 8 wedges

1 tsp tablespoon olive oil

Cooking Spray

2 v. tablespoon chopped fresh chives

1 1 / 2 tsp teaspoon grated lemon zest

2 v. tablespoons fresh lemon juice

1 / 2 c. salt

1 / 4 c. black pepper

Preheat oven to 425 degrees. Combine vegetables and olive oil in a large bowl and stir to coat. Arrange vegetables in single layer on jelly roll pan sprayed with cooking spray two. Bake at 425 degrees for 30 minutes, turning after 15 minutes, or until tender and lightly browned. Mix vegetables and remaining ingredients in a large bowl and toss to coat.

Yields about 12 servings 1 cup each. Per serving: Calories 129, Fat 1.3g, 3.1g protein, carbohydrate 26.3, fiber 3.2g, Cholesterol 0mg, 1.3 mg iron, 139mg sodium, 23mg calcium.

NOTE: I am this recipe from Cooking Light magazine.

Enjoy!