What's for Dinner? November 4, 2009

Can you believe it's November already?

Here's a block from Step Junkie:

Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)

Crispy Chicken Fingers with Honey-Mustard Sauce

1 1/4 pounds boneless, skinless checken breast halves, cut across into 1/2 inch thick slices
1/2 cup lowfat buttermilk
Cooking Spray
4 cups whole-grain corn cereal, such as Corn Chex
1/4 tsp salt
Pinch of black pepper
Honey-Mustard Sauce (see recipe below)

Preheat the oven to 400.
Combine chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
Put the cereal in a plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crisper.
Serve with honey-mustard on the side.

Serves 4: 262 claories, 2 grams fat, 35 grams protein, 23 grams carbs.


Honey Mustard Sauce

1/3 cup Dijon mustard
2 teaspoons mayonnaise
2 tablespoons honey

In a small bowl, stir together the mustard and mayo until smooth. Stir in the honey.

Serves 5, 2 tablespoons is one serving: 97 calories, 3 grams fat, 1 gram protein, 19 g carbs





Baked Macaroni and Cheese

12 oz uncooked macaroni, elbow-type
1/2 cup fat free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat cheddar or colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp pepper
1/8 tsp nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan Cheese



Preheat oven to 350ºF.

Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.

Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.

Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.

Combine bread crumbs and Parmesan cheese; sprinkle over pasta.

Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.

Serves 8, 5 WW points, 240 calories per serving