Skip the fattening fried chicken and try these baked chicken fingers with lean mash potatoes and glazed carrots.

chicken fingers with honey mustard sauce

servings per recipe: 4

fat per serving: 5g

calories per serving: 360

Ingredients

• 1/2 cup all-purpose flour
• 1 cup fat-free egg substitute
• 1 1/2 cups fresh bread crumbs
• 2 teaspoons Old Bay® seasoning
• 1 teaspoon dried italian herb seasoning
• 1/4 teaspoon ground black pepper
• 1 pound boneless, skinless chicken breast, cut into 2-inch strips
• 1/4 cup honey
• 2 tablespoons whole-grain mustard
• 2 tablespoons dijon mustard

Preparation

chicken fingers:

• place flour in bowl. Place egg substitute in second bowl. In third bowl, mix bread crumbs, Old Bay, Italian seasoning, and pepper. Coat chicken strips with the flour, then with the egg substitute. Roll in crumb mixture. Place on a plate or a large sheet of waxed paper
• mist both sides of the chicken pieces with nonstick cooking spray
• refrigerate, uncovered, 30 minutes. Bring to room temperature
• coat large nonstick skillet with cooking spray. Set over medium-high heat until hot
• place chicken in skillet, cook for 1 minute on each side
• transfer strips to a foil-lined baking sheet. Bake at 375 degrees F for 12 to 15 minutes

sauce:

• mix the honey and mustards. Serve with the chicken

lean and mean mashed potatoes

servings per recipe: 6

fat per serving: 1g

calories per serving: 189

Ingredients

• 2 pounds Yukon gold potatoes, cubed
• 1 cup low-fat buttermilk
• 1/2 cup fat-free sour cream
• 1/4 cup chopped fresh parsley
• 1 tablespoon chopped fresh chives

Preparation

• boil cubed potatoes in water over high heat. Reduce to medium and cook for 15 to 20 minutes. Drain, return to saucepan
• mash with potato masher
• mix buttermilk, sour cream, parsley, and chives. Simmer in separate saucepan over low heat for 3 minutes
• pour over the potatoes, mash
• season with salt and pepper

glazed carrots

servings per recipe: 4

fat per serving: 1g

calories per serving: 64

Ingredients

• 4 teaspoons water
• 4 teaspoons apple juice
• 1 tablespoon packed light-brown sugar
• 1 teaspoon butter
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 16-ounce bag baby carrots

Preparation

• mix all ingredients, besides the carrots, over medium heat; simmer
• add carrots, cover, and simmer 15 minutes