Sunday, July 19, 2009

Sweet & Spicy Chicken w/ Whole Wheat Pasta Salad

Wow! It's been a while since my last healthy recipe post. That speaks volumes on how I've been eating lately! Well, I put my nose back to the grindstone and I'm back with a healthy vengeance! :)

This is my healthy Sweet & Spicy Chicken with Whole Wheat Pasta Salad. This turned out SOOOO much better than I expected. I hope everyone here loves it as much as I did.

Sweet & Spicy Chicken w/Whole Wheat Pasta Salad

  • 4 Boneless, skinless chicken breast
  • 1/2 C. Whole Wheat Pastry Flour
  • 2 tsp sea salt
  • 1 tsp black pepper
  • 2 tsp organic cayenne pepper
  • 1 pinch of crushed red peppers (if you're sensitive to spice, you should omit)
  • 2 tsp dried parsley flakes
  • 1 Tbsp dried onion flakes
  • Olive oil spray
  • 2 egg whites
  • 1 tsp water
  • 4 Tbsp low calorie Sweet and Sour Sauce

Preheat oven to 365 degrees. In a flat dish combine dry ingredients and blend together with a fork. Create egg wash by whisking egg whites and water together. Dip a piece of chicken into the egg wash. Remove from egg wash and place in the flat dish to completely coat one side of the breast with the dry mixture. Place the piece of chicken on a cookie sheet with the coated side of the breast facing up. Lightly spray the top of the coated chicken with olive oil spray making sure the spray is not too close to the flour mixture coating. If the spray is too close, it will cause the coating to spray right off your chicken. I use a refillable MISTO oil spray can that I fill with olive oil, hold it about 10-12 inches above the chicken and spray lightly. Repeat with each piece and bake for 30 minutes. The last few minutes in the oven, turn the heat to broil until crispy golden brown. Remove from oven and allow to cool about 10 minutes before drizzling 1 Tbsp of sweet and sour sauce over each breast.

Pasta Salad
  • 1 box whole wheat pasta noodles (about 13 oz.)
  • 2 Tbsp olive oil
  • Celery
  • Onion
  • Cucumber
  • Tomatoes
  • Bell Pepper (all colors)
  • Radishes
  • Diced Cabbage
  • Spinach
  • 2-3 Tbsp of White Vinegar
  • 1 Tbsp garlic powder
  • 2 tsp dill
  • Sea Salt and pepper to taste
To a pot of boiling water add olive oil and noodles. Stir frequently (the oil in the water coats each noodle to prevent sticking and add flavor), drain when noodles are al dente; do not rinse. Rough chop all veggies. The great thing about pasta salad is that you can add as little or as many veggies as you want. I usually add about 1-2 cups of each veggie (depending on the size of storage bowl I have handy..hahaha). Combine everything and stir. The oil that is left on the drained noodles is the only oil in my salad; I enjoy a refreshing pasta salad. But if you would like a more savory pasta salad, feel free to mix a little olive oil with the vinegar.

I hope you all enjoy this super yummy, super healthy meal!

1 comment:

WriterMarie said...

It was worth waiting for...I'll be trying this one! :o)