Healthy Recipes

Chicken Fingers With Curried Ketchup Recipe

 

Total Time: 35 min
Prep: 5 min
Cook: 30 min
Yield: 4 servings

Ingredients

Cooking spray
2 large eggs
1 tablespoon dijon mustard
2 teaspoons curry powder
1 teaspoon ground cumin
Kosher salt
2 cups panko (Japanese breadcrumbs)
3 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds), cut into 1-inch-wide strips
1 bunch broccoli, cut into florets
3/4 cup ketchup
Juice of 1 lime

Directions

Preheat the oven to 400 degrees F. Set a rack on a baking sheet and mist with cooking spray. Whisk the eggs, mustard, 1 teaspoon curry powder, the cumin and 1 teaspoon salt in a shallow bowl. Mix the panko with 1/2 teaspoon curry powder in another bowl.

Dip the chicken strips in the egg mixture, letting the excess drip off, then coat with the panko. Place the chicken on the rack and mist all over with cooking spray. Bake until golden brown and cooked through, about 20 minutes.


Meanwhile, bring about 1 inch of water to a boil in a large pot with a steamer rack or basket in place. Add the broccoli, cover and steam until crisp-tender, 8 to 10 minutes. Mix the ketchup, lime juice and the remaining 1/2 teaspoon curry powder in a small bowl. Serve the chicken strips with the curried ketchup and broccoli.

Per serving: Calories 330; Fat 5 g (Saturated 1 g); Cholesterol 155 mg; Sodium 1,190 mg; Carbohydrate 34 g; Fiber 3 g; Protein 37 g

Photograph by Antonis Achilleos

Simple Roast Chicken
serves: 4

Ingredients

1 whole chicken
1 yellow onion
3 cloves garlic, peeled
1 Tbsp. dried thyme
2 Tbsp. olive oil, or cooking spray for less calories
1 tsp. sea salt
1/2 tsp. black pepper

Directions

Preheat oven to 375 degrees F. Cut garlic and onion into quarters and add to the chicken cavity, along with half of the thyme. Tie the legs together with string or foil. Rub the chicken with olive oil or spray with cooking spray, season the skin with salt, black pepper, and remaining thyme. Place chicken into a roasting pan. Roast chicken, basting with pan juices for a juicier outcome, until a meat thermometer reads 170 degrees F, or for about 1 to 1-1/2 hours depending on the size of the bird. Let it rest for 10 minutes before carving.


Using cooking spray in place of olive oil and removing the skin will make this chicken even lower in calories!


Roasted Rosemary & Garlic Potatoes
serves: 4

Ingredients

1-1/2 lbs. red potatoes
1/4 cup olive oil, or cooking spray for less calories
1/4 tsp. sea salt
1/4 tsp. black pepper
2 cloves garlic, peeled and crushed
1-2 tsp. dried rosemary according to taste

Directions

Preheat the oven to 425 degrees F. Wash potatoes and cut into bite sized chunks leaving the skin on. In a large resealable bag, or bowl combine potatoes, oil or cooking spray, salt, pepper, garlic and rosemary. Shake or stir until potatoes are coated. Roast uncovered for 30 minutes, or until tender, turning them during cooking once or twice. Remove from oven and serve.


Using cooking spray in place of olive oil will make this dish even lower in calories!