Cook up a little comfort

As so many of us have resolved to eat more healthily, we’ve been featuring recipes this month that are light in calories, fat and carbs and today’s are no exception.

  • Jan. 18, 2011 11:00 a.m.

As so many of us have resolved to eat more healthily, we’ve been featuring recipes this month that are light in calories, fat and carbs and today’s are no exception.

Today’s recipes are high in flavour and perfect for this cold winter weather. The first is an alternative to a weekend bacon, egg hashbrown breakfast. The second recipe is for a crisp oven-fried chicken which will satisfy our need for comfort food.

Berry Fruit Crepes

Crepes:

2 eggs

1-1/2 cups skim milk

1/4 tsp. salt

1/4 cup plus 1 tsp. canola oil

1 cup whole-wheat-flour

Filling:

1 cup low-fat ricotta cheese

3 tbsp. powdered sugar (or 2 tbsp. honey)

1 tsp. grated lemon zest

1/2 tsp. cinnamon

1-1/2 cups fresh (in winter use frozen)organic berries such as blueberries, blackberries, or sliced strawberries or a mixture of berries.

In a medium bowl, beat eggs until smooth. Add milk and salt, 1/4 cup oil and flour and mix well, until mixture resembles thin pancake batter.

Heat 1 tsp. oil in a non-stick crepe pan over medium heat. Pour 3 tbsp. batter into the pan and immediately tilt and gently rotate the pan to coat the entire bottom. Cook until the edges begin to turn brown and the top is firm to the touch. Loosen edges and flip crepe. Cook 15 to 20 seconds more and remove. Repeat for remaining crepes. To keep crepes warm, place on a plate and cover with a kitchen towel.

Combine ricotta, sugar, zest and cinnamon in a medium bowl and mix well. Place 1 crepe on a flat surface. Spread 1 heaping tbsp. filling in centre of crepe. Top with 2 tbsp. berries and roll. Repeat for all crepes.

Crisp

Oven-Fried Chicken

1/2 cup whole-grain breadcrumbs

2 tbsp. grated Parmesan cheese

2 tsp. grated lemon zest

1/2 tsp. paprika

1/4 tsp. salt

3 tbsp. fresh lemon juice

1 tbsp. water

Vegetable-oil cooking spray

4 boneless, skinless chicken breasts (about 5 oz. each)

1 tbsp. extra-virgin olive oil

Preheat oven to 375 F. In a shallow bowl, combine breadcrumbs, cheese, zest, paprika and salt.

In another shallow bowl, mix lemon juice and 1 tbsp. water. Coat a baking pan with cooking spray.

Dip chicken in liquid mixture, then in breadcrumb mixture, coating entire breast, and lay in the baking pan. Repeat with remaining chicken breasts.

Drizzle chicken with oil. Bake 20 to 25 minutes or until chicken is cooked through (no longer pink inside). Serves 4.

Vernon Morning Star

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