Val's Crunchy Parmesan Chicken Tenders
Val's Crunchy Parmesan Chicken Tenders
Val's Crunchy Parmesan Chicken Tenders
Cooking spray
½ teaspoon salt
Place the grated Parmesan in a separate dish, and your egg whites in another.
Dip the chicken tenders in the egg whites, making sure to coat them thoroughly.
Remove the chicken tenders from the egg whites and dredge them in the grated
parmesan to coat completely, pressing to adhere.
Spray a large heavy sautee pan with cooking spray and brown the coated chicken
tenders 2-3 minutes on each side, on medium-high heat.
After your tenders have browned, place the sautee pan in the oven on 475 degrees (F)
for about 10 minutes – or until fully cooked. Transfer the chicken tenders to a platter
and serve.
Italian Seasoning
Minced garlic
Parmesan Cheese
Mozzarella cheese, asiago, pepperoni slices, sausage, green peppers, onions, bacon,
black olives, mushrooms, chicken, spinach, tomatoes…get creative.
Combine Sauce, spice, Parmesan and garlic and simmer over low heat to meld flavors.
Now the fun begins! Load up with any combination of toppings. My personal favorite is
sausage, bacon mushroom with Imo’s shredded cheese!
Bake at 425 degrees for about 10 minutes or until cheese bubbles. Slice and serve.
Mexican Chicken
Reheat chicken and slice thin or shred it. Wrap in lettuce leaves for
Taco-style dining.
4 egg whites
Preheat oven to 425° F. On a large plate, mix grated cashews, Parmesan, and spices
with your fingers or a fork. Set aside. In a small bowl, whisk egg whites and then pour
onto another large plate. Make sure the plate has sufficient lip to it so that the eggs do
not spill over the sides. Get out a baking sheet big enough to fit your fish and, using a
paper towel, coat it with a layer of coconut oil or olive oil. Set aside. Take a fillet of fish
and dip it into the egg wash, making sure to coat both sides. Then immediately dip it in
the “breading” mixture and press it down, so that the mixture sticks. Flip it over and do
the same to the other side. Place fillet on baking sheet and continue the process,
coating each of the other three fillets and placing them on the baking sheet. Bake for 8
to 10 minutes, until golden brown and fork-tender.
Artichoke Chicken
Preheat oven to 375°. Grease 9×9 inch glass baking dish with cooking spray or coconut
oil. (I use a paper towel and wipe the oil around bottom and sides of the dish.) Place
chicken breasts (one by one) between two sheets of plastic wrap and pound flat to
achieve even thickness throughout. In a medium bowl, mix together the artichoke
hearts, parmesan cheese, mayonnaise, and garlic powder. Lay pounded chicken breast
out flat and scoop 1/4 of the mixture into the center of the breast. Roll the breast up
around it and place it, folded side down, in the baking dish. Repeat for all 4 breasts.
Salt and pepper the tops of the chicken rolls (a pinch of each sprinkled evenly over all 4
breasts). Bake uncovered for 30 minutes or until chicken is no longer pink and juices
run clear. Remove from oven and let sit for 5 minutes to allow juices to redistribute
throughout chicken.
Heat the oil in a large, heavy skillet over medium heat until hot but not smoking. Add
the chicken and cook, turning once, for 3-4 minutes on each side, or until browned.
Transfer the chicken to a plate and keep warm. Add the wine, lemon juice, capers and
lemon zest to the skillet and bring to a boil, stirring and scraping up any browned bits
from the bottom of the pan. Simmer for 2 minutes. Whisk in butter, a piece at a time,
and cook over low heat for 1 minute. Return the chicken to the pan to heat through.
Transfer the chicken to a serving platter. Pour the sauce over the chicken and serve
immediately.
Breakfast
-1 green onion (chopped) including the green part but reserve the green part for
topping
-3 cooked asparagus spears (I used grilled asparagus from a left over dinner, but you
could easily microwave 3 spears in about 30 seconds)
-A bit of cheese (I used about 2 tbsp of goat cheese but any or none will do)
Add green onions and cook until it begins to wild (1-2 minutes).
Meanwhile, whisk egg whites with a teaspoon of water and salt & pepper.
Breakfast Casserole
1 tsp oil
12 egg whites
4 whole eggs
Preheat oven to 350° F. Roast the poblanos by placing them on an open flame. You can
do this on your stovetop if you have gas burners, or on your outdoor grill. Turn them
frequently with tongs, until all sides are charred black. Place the peppers in a plastic or
paper bag until cool enough to handle. (Placing them in the bag helps to separate the
skin from the meat of the pepper.) Peel the skin off, split lengthwise, and remove seeds
and stems. Grease 8×8 inch baking dish and lay peppers evenly across bottom. In a
large pan, cook the chicken sausage over medium heat, breaking it apart as it browns.
Remove from heat, and spoon crumbled sausage evenly over poblano peppers. In the
same large skillet, add oil, onion and bell peppers, and sauté over medium heat until
onion becomes translucent. Add the garlic and stir for one minute. Spoon mixture
evenly over sausage and poblanos. Then add green onions and cilantro over top. In a
large bowl, whisk the egg whites, eggs, milk, hot sauce, chili powder, garlic powder,
onion powder, salt, and pepper together. Gently pour into baking dish, making sure to
coat all ingredients. Add cheese over top as the final layer. Bake for 30 minutes, or until
golden and bubbly and egg is no longer translucent.
Dianna H.
4 whole eggs
4 egg whites
¼ t. cayenne pepper
½ avocado
Sour cream
Hot sauce
Whisk eggs and cayenne in a bowl. Set aside. Sauté the peppers, onions and bacon in
a pan until veggies are tender and bacon is cooked.
Pour eggs, Rotel, pepper mixture and cheese into a baking dish.
Bake at 375 degrees for 35-45 minutes. Extend time if eggs are not cooked through.
Serve topped with sliced avocado and sour cream. Serves 6-8
Snacks
1 tablespoon honey
Tin foil (to line bottom of oven and to wedge oven door open)
Trim the flank steak of any excess fat and put it in a zip-top bag. This is important, you
don’t want big chunks of fat in the meat as the fat can go rancid after the meat is dried.
Then place the steak in the freezer for 1 to 2 hours to allow it to firm up.
Remove the steak from the freezer and thinly slice (I cut it in about 1/4” thick slices)
the meat with the grain, into long strips. Place the strips of meat along with all of the
rest of the ingredients into a large, 1-gallon plastic zip-top bag and move around to
evenly distribute all of the ingredients. Place the bag into the refrigerator for at least 3
to 6 hours. If you prefer you can marinade the beef overnight as I did.
Cover floor of oven with tin foil to catch any drippings from jerky. Then preheat the
oven to the lowest heat setting allowed on your oven, typically around 150-170° F.
Remove the meat from the brine and pat dry with paper towel. Evenly distribute the
strips of meat onto the 3 cooling racks. Place into the heated oven, and prop oven door
open with a wadded up foil ball. Propping open the oven door is important so the meat
does not get “cooked”. You are drying the meat out with this process, not cooking it.
The lower the temp and the longer the time, the better. For reference the original
recipe form Alton Brown does not even use an oven, he dries the meat with a box fan.
Allow the meat to dry in the oven for 8 to 12 hours. A good rule of thumb to check for
doneness is the meat will stop dripping juices and will become very dark in color (like
store bought jerky). If you are using a commercial dehydrator, follow the
manufacturer’s directions.
Once dry, store in a cool dry place, in an airtight container for 2 to 3 months.
Fruit Bowl
¼ cup blueberries
½ cup strawberries
1 packet of stevia
Add all fruit together in a bowl, then sprinkle on stevia packet while stirring. This is a
very yummy little snack. It tastes too good to be true!
Lemon Vinaigrette
Sheila and Ryan Viers (www.livewell360.com)
1/4 cup extra virgin olive oil or virgin coconut oil (melted if solid)
Spinach Sauce
Put all the ingredients in a food processor or blender, and blend until smooth. Drizzle
the finished product over the fish (either grilled, baked, or broiled). (serves 4)
Alkaline-Forming, Yeast-Fighting Healthy Vinaigrette
1/3 cup organic flaxseed oil, extra virgin olive oil, or virgin coconut oil
Makes about 8 servings. Wonderful with fresh baby spinach, diced onion, apples, dried
cherries, and your favorite toasted nuts.
Asian Dressing
Makes about 8 servings. Excellent with mixed greens, shredded carrots, watercress
sprigs, and pears.
Ginger Dressing
2 scallions, chopped
Makes about 8 servings. This is great as a marinade and as a dressing. Fantastic over
greens, with mandarin orange slices, homemade croutons, and slivered almonds.
In a small bowl, whisk the buttermilk, mayo, Greek yogurt, vinegar, garlic powder,
onion powder, salt, and pepper until smooth. Stir in herbs. Cover and refrigerate for at
least 30 minutes to 3-4 hours before serving, to allow flavors to meld. This is a great
homemade ranch recipe and is also great for veggie dip. It is a thicker dressing, so if
you want to thin it out a bit, you can add a bit more buttermilk and/or vinegar. I have
also tried fresh squeezed lemon juice in place of the vinegar for different taste.
1 garlic clove
Puree garlic and cottage cheese in a blender or food processor until smooth. Add
yogurt, parmesan, vinegar, and Worcestershire and pulse to blend. Season with salt
and pepper.
This dressing is fantastic with romaine lettuce, homemade croutons, and a little more
fresh grated parmesan.
Desserts
Dianna H.
Prepare a nut crust:
6 oz. pecans (chopped)
2 oz. walnuts (chopped)
2-4T melted butter
2T Stevia
Combine ingredients and press into a pie pan. Bake at 350 for 10 minutes or until
brown. Cool completely.
Layer one:
Mix ingredients and chill in fridge until set. Spoon mixture into prepared crust.
Layer two:
1 package of Sugar-Free Instant Strawberry Jello
1 cup of sliced strawberries
1/2 container of sugar-free cool whip (thawed)
Prepare Jello using 1 c. boiling water and ¾ c cold water, add strawberry slices and
chill in fridge until slightly set. Fold in cool whip. Spoon mixture on top of lemon
mixture. Top with remaining cool whip and fresh or frozen wild blueberries as desired.
This dessert is even better the next day. Makes 8-10 servings!
1.5 tbsp (24 g) Naturally More Peanut Butter or other all-natural peanut butter
Mix all ingredients together in a small bowl. Consistency will be quite thick and almost
sticky to begin, but you may continue to whip and add more water until it reaches a
consistency of your liking. Enjoy.
Blue Pear Bake
Dianna H.
1/2 Bartlett Pear (sliced with peel)
1/4 cup frozen, organic wild blueberries
1/4 tsp. cinnamon
1/2 packet stevia
4 macademia nuts (chopped)
1 tsp. unsweetened coconut
Arrange pear slices in a small oven safe dish, toss in blueberries, cinnamon and stevia.
Top with nuts and coconut. Bake at 350 for 10-15 minutes. Serve hot.
You can also speed up time by making this dish in the microwave for 2 1/2 minutes on
high.
Dianna H.
2 bananas
Mix contents of pudding boxes with 4 cups of cold milk. Set aside. Layers the vanilla
wafers in a trifle or round glass bowl. Save about 5 cookies for garnish.
Slice bananas. Spoon 1/3 of the pudding mixture into the trifle dish. Sprinkle 1/3 of
sliced bananas over pudding. Spread 1/3 cool whip over bananas. Repeat two times
and sprinkle top of dish with crushed vanilla wafers. Refrigerate for 5 hours or
overnight. Makes 8-10 servings.