Healthy Recipes Featured in the Community Cooking Class

Oven “Fried” Chicken
4 portions
4 Piece  Chicken breast, bone less, skinless, 5-8 oz (can use bone in, if skin removed)
2 Cups  Panko bread crumbs, or regular standard bread crumbs
2 Eggs, beaten
1 Tablespoon  Garlic powder (or adjust to taste)
1 Tablespoon  Black Pepper (or adjust to taste)
Pinch   Cayenne (or adjust to taste)
½ Cup  Grated Parmesan Cheese (or adjust to taste)
1) Remove any fat/skin from chicken breast
2) Mix all spices together with Panko breadcrumbs
3) Dip the chicken breasts in the beaten egg and then into the seasoned breadcrumbs
4) Place on a cookie sheet (sprayed with PAM) and Bake at 350 degrees for 35 minutes, or until internal temperature of the chicken is 165 degrees
Southern Beans and Sweet Potatoes
4 portions
2 Cups Frozen green beans (fresh can be used as well)
4  Sweet Potatoes (peeled)
1/2 Cup  Olive Oil
1  Tablespoon  Garlic (fresh)
½  Teaspoon  Black Pepper (or adjust to taste)
2  Tablespoon   Balsamic Vinegar
½ Cup  Sliced Almonds
1) Steam Green beans, to personal liking, until tender
2) Wash, peel sweet potatoes and cut into bite size pieces. Place on cookie sheet (sprayed with PAM) and sprinkle with a pinch of salt and a Tablespoon of olive oil. Bake these at 350 degrees for 12 minutes or until tender
3) Mix together olive oil, garlic, pepper and balsamic vinegar together then add cooked beans and potatoes
4) Add almonds and toss everything together. This can be served warm or cold
Garlic Parmesan Mashed “Potatoes”
4 portions
1  Large bag Frozen cauliflower (fresh can be used as well (2 heads)
¼  Cup Parmesan Cheese (grated)
¼ Cup  2% milk
1  Tablespoon Garlic (fresh)
½  Teaspoon  Black Pepper (or adjust to taste)
1  Tablespoon Dried chives (fresh can be used as well)
1) Steam cauliflower until tender (in a pot of boiling water)
2) Once cooked place in bowl and mash by hand or place cauliflower in blender
3) Add Parmesan cheese, milk, garlic and pepper (amounts can be adjusted based on personal preference)
4) Once everything is mix and the consistency is close to mashed potatoes top with dried chives and small amount of butter (if desired)
Pumpkin Pie Fluff
4 portions
1 Large can Pumpkin
1 Tablespoon  Cinnamon
1 Teaspoon  Nutmeg
1 Container Fat free cool whip
1 Large box French vanilla pudding (Fat free)
1) Add all ingredients into a bowl and whisk together.  Let refrigerate for at least 2 hours. Top with whipped cream and sprinkle with a little cinnamon/nutmeg mixture.
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