Val's Crunchy Parmesan Chicken Tenders

Download as docx, pdf, or txt
Download as docx, pdf, or txt
You are on page 1of 19

Val’s Crunchy Parmesan Chicken Tenders

Valerie Waters, Celebrity Fitness Trainer (www.valeriewaters.com)

Cooking spray  

1 cup egg whites

1 ½ pounds chicken tenders (about 18)

½ teaspoon salt

Freshly ground black pepper

1 ¼ cups freshly grated Parmesan

¾ cups Italian-style seasoned bread crumbs

Preheat the oven to 475 degrees F

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.

Flat Out Pizza!


Dianna H.

Large Flat Out wraps

Low sugar tomato sauce

Italian Seasoning

Minced garlic

Parmesan Cheese

Your choice of toppings:

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.

Lay Flat out on baking pans and ladle on the sauce.

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

Chicken Breast (cooked)

2-3 Tbsp salsa


cumin to taste

chili powder to taste

cilantro leaves, chopped

Reheat chicken and slice thin or shred it. Wrap in lettuce leaves for

Taco-style dining.

Parmesan and Cashew Crusted Barramundi 

Sheila Viers (www.livewell360.com)

Four 6 oz barramundi fillets (de-boned and skin removed)

2 oz raw cashews, grated

1 cup Parmesan cheese, grated

1/4 tsp salt

1/8 tsp pepper

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp paprika

4 egg whites

Coconut or olive oil

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

Sheila Viers (www.livewell360.com)

15 oz can of artichoke hearts, drained and chopped

3/4 cup grated parmesan cheese

3/4 cup low fat mayonnaise

1/8 tsp garlic powder

16 oz boneless, skinless chicken breast (4 breasts)

Salt and pepper

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.

Chicken with Lemon & Capers

Valerie Waters, Celebrity Fitness Trainer (www.valeriewaters.com)

2 tablespoons olive oil

1 1/2 pounds chicken cutlets

2/3 cup white wine

2 tablespoons fresh lemon juice

2 tablespoons drained capers

2 tablespoons lemon zest

3 tablespoons chilled butter, cut into pieces

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

Green Eggs & No Ham

Valerie Waters, Celebrity Fitness Trainer (www.ValerieWaters.com)

-1-3 egg whites OR 1/2 cup Eggology liquid egg whites

-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)

Spray skillet with Pam cooking spray and heat to med-high.

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.

Add the chopped asparagus spears and give a bit of a stir.

Add the egg whites and turn heat to low.

Gently stir your mixture and add the cheese.

Cook for about 2 minutes.


Top with green part of the green onion.

Breakfast Casserole

Sheila Viers (www.livewell360.com)

2 poblano chile peppers

4 links (12 oz) chicken sausage, casing removed

1 tsp oil

1/2 medium onion, diced

1/2 red bell pepper, diced

2 garlic cloves, minced

12 egg whites

4 whole eggs

1 cup skim milk

1 tsp Frank’s hot sauce

1/2 tsp chili powder

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp salt

1/4 tsp black pepper

1/4 cup green onion, chopped

2 tbsp cilantro, chopped


4 oz low fat cheddar cheese, grated

Oil to grease baking dish

Sour cream (or nonfat Greek yogurt), as garnish

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.

Southwest Egg Bake

Dianna H.

4 whole eggs

4 egg whites

1 can of Rotel (drained)

½ red pepper diced

½ green pepper diced

½ med. Onion diced


6 strips of turkey bacon (diced)

¾ c. grated Pepper jack cheese

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

Tasty Travel Friendly Beef Jerky

 Ryan Viers (www.livewell360.com)

2 to 2-1/2 pounds flank steak


2/3 cup Worcestershire sauce

2/3 cup soy sauce

1 tablespoon honey

2 tsp freshly ground black pepper

2 tsp onion powder

1 tsp liquid smoke

1 tsp red pepper flakes

3 oven safe racks

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 sliced and diced up apple

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!

Dressings and Sauces

Lemon Vinaigrette
Sheila and Ryan Viers (www.livewell360.com)

3 tbsp fresh squeezed lemon juice

4 drops liquid stevia* or 1 tsp agave nectar

2 tbsp finely minced red onion

1/2 tbsp lemon zest

Pinch of sea salt

1/4 cup extra virgin olive oil or virgin coconut oil (melted if solid)

Makes about 8 servings. Great as a dressing on a spinach salad with tomatoes,


cucumber, avocados, etc; or as a marinade for chicken.

Spinach Sauce

Valerie Waters, Celebrity Fitness Trainer (www.ValerieWaters.com)

2 giant hand fulls of raw spinach

A couple tablespoons of olive oil (add more if necessary)

Juice of 1/2 a lemon

Salt & Pepper to taste

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

Sheila and Ryan Viers (www.livewell360.com)

1/2 cup raw, organic, unfiltered apple cider vinegar

2 drops liquid stevia* or 1 tsp organic honey or agave nectar

2 cloves garlic, minced

1 tsp Italian seasoning

1/3 cup organic flaxseed oil, extra virgin olive oil, or virgin coconut oil

1 tsp liquid aminos

Pinch of sea salt

Freshly ground black pepper, to taste

Makes about 8 servings. Wonderful with fresh baby spinach, diced onion, apples, dried
cherries, and your favorite toasted nuts.

Asian Dressing

Sheila and Ryan Viers (www.livewell360.com)

1/4 cup sesame oil

1/3 cup rice vinegar

1/4 cup low sodium organic soy sauce

4 drops liquid stevia*


2 tsp sesame seeds

Makes about 8 servings. Excellent with mixed greens, shredded carrots, watercress
sprigs, and pears.

Ginger Dressing

Sheila and Ryan Viers (www.livewell360.com)

1/2 cup extra virgin olive oil

1/4 cup orange juice

2 tbsp balsamic vinegar

2 tbsp fresh ginger, finely grated

1 tbsp soy sauce

1 tbsp honey or Dijon mustard

4 tsp liquid stevia

1 clove minced garlic

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.

Buttermilk Ranch Dressing

Sheila and Ryan Viers  (www.livewell360.com)

1/2 cup low-fat buttermilk


1/2 cup low-fat mayonnaise

1/2 cup fat-free Greek yogurt

1/4 tsp white wine vinegar

1 tsp garlic powder

1 tsp onion powder

1/2 tsp sea salt

1/4 tsp freshly cracked pepper

2 tsp fresh chives, chopped

2 tsp, fresh parsley chopped

2 tsp fresh dill, chopped

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.

Classic Caesar Dressing

Sheila and Ryan Viers (www.livewell360.com)

1 garlic clove

1/3 cup low-fat cottage cheese

1/2 cup fat-free Greek yogurt (or plain fat-free yogurt)

1/4 cup freshly grated parmesan cheese


5 tsp white wine vinegar

1/2 tsp Worcestershire sauce

1/8 tsp sea salt, or to taste

1/8 fresh cracked pepper, or to taste

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

Lemon Berry Pie

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:

1 box of sugar-free/fat-free lemon pudding (instant) 


1 cup of cold skim milk 
1 8 oz. package of fat free cream cheese
3 T of lemon juice 

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!

Chocolate Peanut Butter Fudge Decadence

 Sheila Viers (www.livewell360.com)

1 scoop (32 g) chocolate whey protein powder

1.5 tbsp (24 g) Naturally More Peanut Butter or other all-natural peanut butter

1/2 tsp unsweetened cocoa

1/8 tsp stevia

2-3 tbsp water

 
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.

Sugar-Free Banana Cream Pudding

Dianna H.

2 small boxes Sugar/Fat Free Banana Pudding

1 tub of sugar-free cool whip

2 bananas

1 box of Murray’s Sugar-Free vanilla wafers

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.

You might also like