Thursday, January 15, 2015

Oven Fried Chicken and Macaroni and Cheese



MJ and I decided that we were going to try something new this year.  I want her to try new things and she wants to have more say over what we eat.  So we decided that once a week we would both chose a recipe, hers a side dish and mine the entree, that we would both agree on and see if we can make it safe for us to eat.  We took a trip to the many cookbooks that I had sitting on the bookcase in the office and she chose Macaroni and Cheese from the Sci-Fi Diner from Cooking With Mickey Mouse Vol. II and I chose Oven Fried Chicken from a 1960s-1970s era Better Homes and Garden that used to be my grandmothers.  

We took each of our recipes and I ran them through Spark Recipe's recipe calculator and was amazed at what we found.  The mac and cheese recipe was only one serving and, as long as I entered everything right, measured in at: Calories: 3,421, Total Fat: 117 g, Cholesterol: 243.1 mg, Sodium: 3,815.5 mg, Potassium: 402.3 mg, Total Carbs: 535.8 g, Fiber: 72.6 g, Sugars: 2.8 g, Protein: 12.3 g.  This amazed me and made me double check to make sure I had entered everything correctly! After double checking I felt sick to my stomach.  Next I entered the Oven Fried Chicken recipe and well at least it wasn't as bad as the mac and cheese but it still wasn't the greatest.  The Oven Fried Chicken weighed in at: Calories: 1,483.8, Total Fat: 107 g, Cholesterol: 361.9 mg, Sodium: 2, 863.5 mg, Potassium: 1,406.8 mg, Total Carbs: 64 g, Fiber: 4 g, Sugars: 6 g, Protein: 72.2 g.

MJ and I took on the mission of making these so much lower in calorie and as healthy and tasty as we could.  Below are the new recipe as well as the original ingredient list in red and the new nutritional value.  Please remember that the nutritional value is just an estimate obtained through Spark Recipe's site.  I can promise you both recipes were great and she has asked for repeats of both.  That's a big deal because MJ is a picky eater.

Original Recipe

Oven Fried Chicken
From Better Homes and Garden Cookbook circa 1960's or 1970's (couldn't find a copyright)
4 servings

2 1/2 to 3 lbs ready to cook broiler- fryer chicken
1/2 cup melted butter
2 cups crushed potato chips (or 2 cups crushed barbecue chips, or crushed cornflakes, or 3 cups crisped rice, crushed)
1/4 tsp garlic salt
dash pepper

My Recipe

Oven Fried Chicken
8 servings

2 lbs boneless skinless chicken tenders
2 eggs
2 cups Progresso Italian Style Panko breading
salt and pepper, to taste
3 tbsp olive oil
Cooking spray

1.  Preheat oven to 375*.  Cover baking sheet with foil and spray with cooking spray.

 2.  Put breadcrumbs, salt, and pepper into a freezer bag and set aside.  In another bowl beat 2 eggs.  Dip the chicken into the egg and then put it in the freezer bag, only do 2 pieces at a time, and toss to coat.

Look Mama I'm the best chicken tosser ever!
3.  Next remove the chicken from the bag and place on the prepared baking sheet.  Repeat step 2 until all chicken has been coated.

 4.  Drizzle chicken with olive oil and cook for 10 minutes.  Turn the chicken over with a spatula, being careful not to lose any of the breading, and then cook for another 10 minutes or until chicken has an internal temp of 164*.
I cooked 2 pans this is a shot of the other pan.


Calories: 287.9, Total Fat: 9.5 g, Cholesterol: 102.8 mg, Sodium: 655.3 mg, Potassium: 17.3 mg, Total Carbs: 16.1 g, Dietary Fiber: 0 g, Sugars: .1 g, Protein: 31.1 g


Original Recipe

Mac and Cheese
Cooking with Mickey Volume II
1 serving

1/8 cup margarine
1/8 cup flour
1/2 cup milk
1/2 pound orange American cheese
1 tsp yellow mustard
Salt
Pepper
3 cups rotini pasta (or shells)
1/4 cup cheddar cheese, grated

My Recipe

Mac and Cheese
Serves 6 ( I like leftovers)

6 tbsp Blue Bonnet Lactose Free butter stick
1/4-1/2 cup unbleached all purpose flour
2 cups Daiya cheddar cheese style shreds
1 1/4-1 1/2 cups Natures Promise unsweetened plain soymilk
1 1/2 tsp Gulden's mustard
2 tsp garlic powder
1/4 cup Parma Vegan Parmesan Cheese
1 tsp kosher salt
black pepper, to taste
8 oz's elbow macaroni

1.  Over medium heat in a small saucepan melt lactose free margarine and then mix flour in until both are mixed through.  Do not let brown.  At same time cook elbow macaroni according to package instructions.  While margarine and flour mix is cooking, call me lazy but I heat the soy milk in the micro for 3 minutes (soy milk must go in warm).  Once the soy milk is heated add it to the flour mix and whisk until thickened, around 6-8 minutes.


2.  Once thickened, add Daiya, Parma and seasoning and mi well until combined.  Stir constantly so mixture doesn't separate.  Once macaroni is finished cooking drain and then return to pot.  Stir in the cheese mix until fully combined.

Calories: 321, Total Fat: 14.7 g, Cholesterol: 0 mg, Sodium: 736.9 mg, Potassium: 62.8 mg, Total Carbs: 42.8 g, Dietary Fiber: 5.6 g, Sugars: 1.7 g, Protein: 8.2 g

Oven fried chicken, mac and cheese, broccoli and cauliflower make one awesome meal that a certain 6 1/2 yr old I know clean her plate and ask for more!  For the mac and cheese that's a first because all of the non-dairy mac and cheese we have tried she has the same complaint, "It's too cheesy feeling!"


Sunday, January 11, 2015

Easy Breakfast Sandwiches

MJ has declared this is her breakfast for the rest of the week!

I've had a couple times when MJ and I were in Wawa paying for gas and sometimes getting a sandwich.  The hardest meal of the day for us to eat out is breakfast.  If we have to go for something fast for breakfast we stop at Wawa and order a ham and bacon shorti and then split it.  I know if sounds horrible that we go for a ham and bacon sandwich but it's really the only thing we found that we can eat.  I've gone through some of the fast food websites and found that the only thing safe at Burger King are the french toast sticks and tater tots and those are sooo greasy!  McDonalds has it where you can put the sandwich together and as long as you don't add cheese it's supposed to be dairy-free.  I really doubt it because I tried it once, and only once and spent the rest of the day feeling sick.  Well recently MJ saw the breakfast sandwiches they had pictures of on the touch screen ordering kiosk and asked why she couldn't have one of those sandwiches or why she couldn't have a sausage muffin at McDonalds anymore.  It sucked letting her know that all of them had dairy in them and would make her sick.  I'm used to it but I feel so bad for her.  Of course her reply was the same one I say in my head but not out loud around her, "IT'S NO FAIR!!!"

I thought why can't we do something ourselves.  Then I forgot about it for a while until I saw something on Snapguide.  The posters recipe had cheese, sausage and regular English muffins which would not be safe.  We removed the cheese, changed out the sausage (160 cal) for Canadian bacon (60 cal), and changed the English muffin to a vegan whole wheat English muffin.  We made a delicious and fast breakfast for those days when she just can't seem to get going in the morning like Monday mornings.  While we were wrapping them she made sure everyone in the house understood that they were her's only!

I hope you enjoy and personalize to your own taste these wonderful breakfast sandwiches!


Easy Breakfast Sandwiches
Makes 6 servings

6 slices Canadian Bacon
6 large eggs (to up the protein use enough egg whites for 2 eggs aroun 10 g protein)
6 Rudi's Whole Grain Whole Wheat English Muffins, slightly thawed.  I left them on the counter for about an hour.  Made them easier to open.)


1.  Preheat oven to 375*.  Spray either 6 ramekins or 6 cups on a muffin pan (couldn't find my ramekins so had to resort to the muffin pan) and put aside.
We sprayed the muffin cups but she wasn't happy
because it looked like all of the cooking spray was on
the bottom so she felt she had to use the pastry brush to fix it.

2.  Crack an egg into a bowl and just break the yolk.  Pour in to the prepared ramekin/muffin cup.  Do that for each egg.

Here's what one egg looks like.

My assistant told me I had to take a picture of one egg and then
when the pan had all 6 eggs in it.
3.  Bake for 12-15 minutes or until eggs are cooked and no longer runny.

4.  While eggs are cooking toast the English Muffins and put the Canadian Bacon on one half of each.
Dancing while waiting for the English
Muffins toast.

Muffins with the Canadian Bacon on it.
 5.  Once eggs are done let cool for about 15 minutes.  Then put together the sandwiches layering it with English muffin, Canadian bacon, egg, and the English muffin.

6.  Wrap each of the sandwiches with wax paper and put each wrapped sandwich into a freezer bag and freeze.  To reheat put in microwave and reheat for 1-2 minutes or until hot.
 
Nutrition Info via Spark Recipes
Calories: 203.7, Total Fat: 6.3 g, Cholesterol: 186.8 mg, Sodium: 327.7 mg, Carbs: 24.4 g, Fiber: 3 g, Protein: 11.6 g