Like a warm fruit turnover without all the fuss.

Lighten up this hearty all-American favorite by switching to oven frying. We kicked up the

flavor by using buttermilk and a dash of cayenne pepper.

Ingredients

• 1/3 cup all-purpose flour
• 1/4 tsp table salt
• 1/8 tsp cayenne pepper
• 3 oz buttermilk
• 1/2 cup cornflake crumbs
• 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

Instructions

• Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.
• Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.
• Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then corn flakes crumbs.
• Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 25 to 30 minutes (there is no need to flip the chicken during baking). Yields 1 breast per serving.

Chef Tips

• We updated the Southern-Style Oven Fried Chicken by:
  • Switching to “oven frying” rather than “deep-fat frying.”
  • Using skinless, boneless chicken breasts instead of dark meat with the skin.
  • Dipping the chicken in naturally low-fat buttermilk instead of eggs to help the coating stick.

Was POINTS® Value: 11
Now POINTS® Value: 4
Servings:  4
Preparation Time:  15 min
Cooking Time:  30 min
Level of Difficulty:  Moderate

Ingredients

• 4 pound lean whole beef rib(s), trimmed of visible fat
• 1 1/2 tsp table salt
• 1/2 tsp black pepper
• 2 medium garlic clove(s), minced
• 1/4 cup Dijon mustard
• 2 Tbsp reduced-calorie mayonnaise
• 1 1/2 tsp horseradish sauce
• 1/4 cup parsley, chopped
• 2 Tbsp thyme, chopped
• 2 Tbsp dill, fresh, chopped

Instructions

• Preheat oven to 375°F. Season roast with salt and pepper.
• In a small bowl, combine garlic, mustard, mayonnaise and horseradish. In another small bowl, combine parsley, thyme, dill and 1 tablespoon of mustard mixture.
• Place meat, rib-bone down, in a roasting pan; coat top with remaining mustard mixture and cook meat until an instant-read thermometer inserted in center of roast registers 110°F. Coat roast with remaining mustard mixture and press herb mixture onto mustard with your hands.
• Continue cooking roast until a thermometer inserted in center of meat registers 140°F for medium, or longer until desired degree of doneness. Cover loosely with foil and then let stand 20 to 30 minutes before carving into 12 thick slices. Yields 1 slice per serving.

Nutritional and Stuff

POINTS® Value: 6
Servings: 12
Preparation Time: 20 min
Cooking Time: 80 min
Level of Difficulty: Moderate

Ingredients
Chicken
2 T pecan chips
2 T cornflake crumbs
(1 T honey, 1 t soy sauce)
3 boneless/skinless chicken breasts

Directions:
Combine pecans & cornflakes in a shallow bowl. Combine honey & soy sauce in a shallow bowl. Dip chicken into honey mixture, then into pecan mixture. Bake on a sprayed baking pan for 6 min on each side @ 425 or until done.

Glazed Carrots:
8 oz baby peeled carrots
2 t lemon juice
(2 t honey, 1 T reduce cal margarine, pinch of cinnamon, pinch of salt)

Directions:
Steam carrots until tender. Combine and heat all other ingredients. Toss w/ carrots. Divide into 3 servings.

Weight Watchers Points:
Chicken: 3 Servings @ 7 points each
Glazed Carrots: 3 Servings @ 1 point each

Ingredients:

(1 egg, lightly beaten)
1 t lemon juice
¼ c Italian bread crumbs
1 t grated lemon zest
(½ t dried basil)
2 butter-fly cut pork chops

Recommended Side Item:

2 med sweet potatoes
(Cinnamon, Splenda, spray butter))

Directions:

In a shallow dish, combine eggs and lemon juice. In another shallow dish, combine bread crumbs, lemon zest, & basil. Dip chops in egg mixture then dredge in breadcrumbs. Place in a sprayed 9 x 13 baking dish. Bake 30 min @ 375.
Pierce & bake potatoes 1 hr @ 375. Use spray butter and sprinkle w/ cinnamon & Splenda.

Weight Watchers Points:

Lemon Basil Pork Chops: 6 pts.

Sweet Potatoes: 2 pts.