I recently taught a series of healthy cooking classes to employees. A favorite topic was "Cooking from Your Pantry". The idea is that if you keep your pantry well-stocked, including refrigerator and freezer, you'll be able to whip up recipes in minutes, plus these pantry recipes can be served in a variety of ways. This in itself can be a real time-saver, can possibly be part of a dinner for another night. I'm always looking for those short-cuts.
Ranch Fried Chicken, using reduced-fat ranch dressing and Progresso® bread crumbs was a favorite, especially for those with kids. We showed it as the main part of a sandwich, a light salad or a main meal salad. Another hit was Salsa and Black Bean Dip, which can served as an appetizer (see it in the wonton cups)., as part of a meal or wrap with tortillas, or served over chicken breasts or any meat. See the recipes and photos from the classes below.
Serving the Corn and Black Bean Salsa in Wonton Cups gives them a fun twist and makes it look like a lot of work, but is really very easy. If you don't have time for that, just keep it simple and serve with chips or vegetables.
Ranch Fried Chicken
4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
½ cup reduced-fat Ranch dressing
1 cup Progresso® Italian-style dry bread crumbs
2 tablespoons olive or canola oil
1. Dip chicken breasts into dressing, then coat with crumbs.
2. Heat oil in 12-inch nonstick skillet over medium-high heat. Cook chicken in oil 6 to 7 minutes.
3. Turn and cook the other side 6 to 7 minutes or until outside is golden brown and juice is no longer pink when centers of thickest pieces are cut.
Makes 4 servings in 20 minutes
1 serving: Calories 300 (Calories from Fat 80); Total Fat 10g (Saturated Fat 1.5g); Cholesterol 115mg; Sodium 600mg; Total Carbohydrate 31g (Dietary Fiber 0g, Sugars 2g); Protein 26g
% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 20%; Iron 40%
Exchanges: 2 Starch, 3 Very Lean Meat, 1 1/2 Fat
Carbohydrate Choices: 2
Serve it 3 ways!
Sandwich: Thinly slice chicken, and fill whole-wheat pita bread halves with chicken, cut-up cucumbers and shredded mozzarella cheese.
Light Salad: Cut chicken into pieces, and mix with green or red grapes, cantaloupe chunks and equal parts of mayonnaise and yogurt.
Main Course Salad: Stir together cut-up chicken and salsa. Toss with salad greens, shredded cheese, canned corn with red peppers and sliced ripe olives.
Salsa and Black Bean Dip
2/3 cup thick-and-chunky salsa
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 can (15 1/4 ounces) whole kernel corn, drained
1 can (15 ounces) Progresso® black beans, rinsed and drained
1 bag (32 ounces) tortilla chips
1 small bunch cilantro, chopped
Mix first 4 ingredients. Serve with chips. Or spoon into baked (350 for 6 to 8 minutes) wonton cups.
Make 3 cups dip in 5 minutes
Calories 45 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 5mg; Sodium 100mg; Total Carbohydrate 10g (Dietary Fiber 1g); Protein 2g
% Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 2%; Iron 4%
Carbohydrate Choices: 1/2
Serve it 3 Ways!
Appetizer: Spoon into baked wonton cups. (Use wonton wrappers, pre-bake at 350 for 8 to 10 minutes)
Light Meal: Heat salsa and bean mixture in 2-quart saucepan. Spoon about 3 tablespoons mixture into warmed soft tortillas for a fast snack or dinner. Sprinkle with chopped fresh cilantro, and serve with reduced-fat sour cream.
Main Course: Serve over baked chicken breasts, or any cooked meat as a salsa for a quick and easy dinner.