Name: Chicken with Cole Slaw
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 clove garlic, smashed; ¼ tsp dried thyme; 1 bay leaf; 2 tsp salt; ¼ tsp red pepper flakes; 1 cup non-fat buttermilk; 1 lb(s) chicken tenders (about 12); 3 cup corn flakes, crushed to medium crumbs; Non-stick cooking spray; 2 10 oz bags cabbage slaw mix; 1 red bell pepper, sliced thin; 2 Tbsp red bell pepper, sliced thin; 2 Tbsp shredded fresh basil leaves, plus whole leaves, for garnish; 2 Tbsp shredded fresh mint, plus whole leaves, for garnish; 2 Tbsp low-fat sour cream; 2 Tbsp non-fat buttermilk; 1 Tbsp seasoned rice wine vinegar; 2 to 3 dashes hot pepper sauce; ⅒ tsp salt; &frac15; tsp pepper; 8 cherry tomatoes, quartered, for garnish; 2 Tbsp reduced fat mayonnaise; 2 Tbsp non-fat buttermilk; Juice of ½ lemon; ¼ cup fresh parsley leaves, chopped; 1 Tbsp drained nonpareil capers; 1 Tbsp chopped sweet gherkin; 1 Tbsp water

Prep Time

20 min

Cook Time

15 min

Yields

4 servings

Corn flakes give oven-“fried” chicken the crunchy crust we like, without the fat of frying, or sautéing. Olny 500 calories per serving!

ingredients

Chicken

clove garlic, smashed

tsp dried thyme

bay leaf

tsp salt

tsp red pepper flakes

cup non-fat buttermilk

lb(s) chicken tenders (about 12)

cup corn flakes, crushed to medium crumbs

Non-stick cooking spray

Cole Slaw

2 10

oz bags cabbage slaw mix

red bell pepper, sliced thin

Tbsp red bell pepper, sliced thin

Tbsp shredded fresh basil leaves, plus whole leaves, for garnish

Tbsp shredded fresh mint, plus whole leaves, for garnish

Tbsp low-fat sour cream

Tbsp non-fat buttermilk

Tbsp seasoned rice wine vinegar

to 3 dashes hot pepper sauce

⅒

tsp salt

&frac15; tsp pepper

cherry tomatoes, quartered, for garnish

Tartar Sauce

Tbsp reduced fat mayonnaise

Tbsp non-fat buttermilk

Juice of ½ lemon

cup fresh parsley leaves, chopped

Tbsp drained nonpareil capers

Tbsp chopped sweet gherkin

Tbsp water

Ingredient Substitution Guide

directions

Step 1

For the chicken, in a medium bowl, combine the garlic, spices and buttermilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour.

Step 2

Preheat the oven to 400°F. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Place the cornflake crumbs on a plate. Drain the chicken tenders. Pick up a chicken tender with one hand, and turn in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken, arranging them on the baking sheet in a single layer. Bake until firm, about 15 minutes.

Step 3

For the coleslaw, in a large bowl, combine the cabbage slaw mix, bell pepper, onion, and shredded herbs. In a small bowl, whisk together the sour cream, buttermilk, vinegar, hot pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat.

Step 4

Whisk together all of the ingredients in a small bowl.

Step 5

A combination of equal parts low-fat sour cream, and non-fat buttermilk in the cole slaw, makes a creamy, low-fat substitute for mayonnaise.

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Chicken with Cole Slaw