Crunch Chicken and Snacks

To help you with eating healthy using the Food Guide Pyramid, here are three recipes that you can use and know that you are not only getting your required servings of many of the food groups, but getting great taste as well!

1 cup plain nonfat yogurt
2 Tablespoons chopped fresh cilantro
1 pound boneless, skinless chicken breasts, cut up into strips
2 1/4 cups reduced fat French Onion snack crackers, crushed (about 1 1/2 cups crumbs)
nonstick cooking spray
milk
medium or hot salsa

In a small bowl, combine yogurt, cilantro, and chicken. Stir well to coat chicken. Coat chicken strips with cracker crumbs. Place coated chicken on baking sheet coated with nonstick spray. Bake at 400 degrees Fahrenheit for 10 minutes. Turn chicken strips and bake for an additional 10 minutes more or until done. Serve with salsa, as desired.

Nutrition Information per 4 ounce serving:

Calories: 293
Cholesterol: 67 milligrams
Fat: 5 grams
Sodium: 433 milligrams (excludes salsa)

8 reduced fat crunchy oatmeal raisin cookies, coarsely chopped
1 large baking apple, cored and chopped
2 cups nonfat milk
3/4 cup liquid egg substitute
1/4 cup firmly packed light brown sugar
1 teaspoon vanilla extract
Prepared light whipped topping, for garnish
Nonstick cooking spray

In a 1 1/2 -quart casserole dish coated with nonstick cooking spray, combine chopped cookies and apple; set aside.

In a small bowl, blend milk, egg substitute, brown sugar, and vanilla. Pour over cookie mixture and let stand for 5 minutes. Cover and bake at 375 degrees Fahrenheit for 30 minutes. Remove cover and bake for an additional 10 to 15 minutes or until set. Cool slightly. Serve warm or cold with shipped topping as desired.

Nutrition Information per serving (without whipped topping):

Calories: 172
Cholesterol: 2 milligrams
Fat: 2 grams
Sodium: 172 milligrams

4 cups air-popped popcorn with unpopped kernels removed
2 cups reduced fat cheese crackers
1 cup seedless raisins
1/2 cup dry roasted cashews
1 Tablespoon margarine, melted
1/2 teaspoon paprika
1/4 teaspoon crushed red pepper
1/4 teaspoon ground cumin

In large bowl combine popcorn, cheese crackers, raisins, and cashews; set aside. Mix melted margarine, paprika, red pepper, and cumin. Drizzle over popcorn mixture, toss to coat well. Store in airtight container.

Nutrition Information per serving: (1/4 cup)

Calories: 54
Cholesterol: 0 milligram
Fat: 2 gram
Sodium: 64 milligrams

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