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Cajun Scallops
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- 1 teaspoon olive oil $
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- 1 large red onion — thinly sliced and separated into rings
- 1 teaspoon Cajun seasoning
- 1/2 teaspoon ground black pepper $
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- 1 teaspoon butter
- 1 garlic clove
- 3/4 pound fresh scallops $
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- 1 teaspoon hot sauce — (1 to 2)
Caesar Chicken-Pasta Salad
- 12 ounces skinned (shredded roasted chicken breast — (such as Tyson's))
- 3 cups hot cooked penne — (about 6 ounces uncooked tubular-shaped pasta)
- 2 cups thinly sliced romaine lettuce
- 1 1/2 cups halved cherry tomatoes
- 1/2 cup thinly sliced fresh basil
- 1/2 cup chopped green onions
- 1/3 cup fat-free Caesar dressing
- 1/4 cup chopped fresh parsley
- 4 ounces crumbled feta cheese
- 1 garlic clove — minced
- Combine all ingredents in a large bowl; toss well to coat.
- Note: To lower the sodium in this dish, use plain cooked chicken in place of the commercial roasted variety, which is fairly high in sodium.
Buttermilk Chicken Tenders
- 1/2 cup buttermilk
- 3/4 teaspoon Tabasco sauce
- 1 1/3 pounds chicken tenders
- 3/4 cup all-purpose flour
- 2 teaspoons kosher salt
- 1/8 teaspoon cayenne pepper
- 2 eggs
- 2 cups bread crumbs
- 3/4 cup vegetable oil
- Mix buttermilk and Tabasco in a resealable plastic bag. Add chicken tenders and marinate for at least 1 hour or up to 1 day.
- Preheat oven to 225°F. In a shallow dish, mix flour with salt and cayenne pepper. In a shallow bowl, beat together eggs with 2 Tbsp. water. Place bread crumbs in a separate shallow dish. Line a baking sheet with wax paper.
- Remove chicken tenders from buttermilk, draining any excess, and dredge individually in flour mixture, shaking off excess; then dip into egg, draining any excess. Next, dip chicken in bread crumbs, pressing gently into crumbs to coat. Place on baking sheet. (Chicken may be prepared up to 5 hours ahead; cover and refrigerate.)
- In a large skillet, heat 1/4 cup vegetable oil over medium-high heat. When hot, add one third of chicken tenders and cook, turning, until golden, about 4 minutes. Transfer to a baking sheet and keep warm. Wipe out pan and repeat cooking procedure in 2 more batches with remaining oil and tenders.
Brussels Sprouts with Bacon, Garlic, and Shallots
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- 6 slices center-cut bacon — chopped $
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- 1/2 cup sliced shallot — (about 1 large)
- 1 1/2 pounds Brussels sprouts — trimmed and halved
- 6 garlic cloves — thinly sliced
- 3/4 cup fat-free (lower-sodium chicken broth $)
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- 1/8 teaspoon salt $
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- 1/8 teaspoon freshly ground black pepper $
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- Heat a large nonstick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown. Remove pan from heat. Remove the bacon from pan with a slotted spoon, reserving 1 tablespoon drippings in pan (discard the remaining drippings).
- 2. Return pan to medium-high heat, and stir in bacon, shallot, and Brussels sprouts; sauté 4 minutes. Add garlic, and saute for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for 2 minutes or until the broth mostly evaporates and the sprouts are crisp-tender, stirring occasionally. Remove from heat; stir in salt and pepper.
