Baked Chicken

 

1 split chicken bone in

 

1 cup skim milk

 

1 tbspn creole mustard

 

1 egg

 

2 cup low cal oat cereal crushed in resealable bag

 

¼ tspn cayenne pepper

 

½ tbspn black pepper

 

½ tspn white pepper

 

½ tbspn garlic powder

 

½ tbspn onion powder

 

½ tbspn dry basil 

 

½ tbspn Italian seasoning

 

Pan spray 0 fat

 

 

Mix milk, mustard and egg in separate bowl.  In large resealable bag place cereal and crush till uniform and fine.  Add in all other seasoning.  Dredge chicken in milk batter and then place in bag and shake till evenly coated.  Place on sheet pan and spray with pan spray and cook at 375 for 12-15 minutes till brown and cooked throughout.  Remove and serve.

 

 

1 pound red potatoes boiled

 

1 cup yellow onion diced

 

1 tbspn oil

 

2 tbspn garlic minced

 

2 tbspn red bell pepper (if available to add to color and flavor)

 

½ cup of celery diced

 

½ cup creole mustard

 

2 tbspn parsley chopped

 

2 tbspn bacon cook crisp and dried then chopped

 

½ tbspn black pepper

 

1 8oz container of plain yogurt

 

 

Boil potatoes and chill.  Finely chop onion, garlic, celery and parsley and lightly brown in saute pan with oil.  Cook bacon crisp and dry thoroughly to remove as much oil as possible.  Add bacon to open flavor and then combine in large mixing bowl all ingredients except yogurt.  Fold in yogurt with all other ingredients and place in refrigerator.

 

 

1 cup shredded green cabbage

 

2 tbspn shredded red cabbage

 

2 tbspn shredded carrots

 

½ tspn horseradish

 

½ tspn sugar substitute if desired

 

½ cup plain strained Greek yogurt

 

Pinch of fresh cracked black pepper 

 

 

Mix all ingredients in large bowl and place in refrigerator to settle.