Deviled Chicken

Courtesy of Cooking Light

Deviled Chicken

Ingredients
2 (8-ounce) skinless, bone-in chicken breast halves
1/4 teaspoon freshly ground black pepper
1/42 teaspoon salt
Cooking spray
1 tablespoons prepared mustard
1/4 teaspoon ground red pepper
1 (1-ounce) panko bread crumbs

Instructions
Preheat oven to 475°.
Sprinkle chicken with black pepper and salt; lightly coat with cooking spray.
Place chicken on rack of a broiler or roasting pan coated with cooking spray. Bake at 475° for 15 minutes; remove pan from oven.
Combine mustard and red pepper in a small bowl; brush over chicken. Place bread in food processor; pulse 10 times or until crumbs measure 1/2 cup. Sprinkle breadcrumbs evenly over mustard mixture on chicken, pressing lightly to adhere. Lightly coat breadcrumbs with cooking spray. Return pan to oven. Bake at 475° for 10 minutes or until breadcrumbs are browned and a thermometer registers 165°.
Makes 2 servings (serving size: 1 chicken breast half)
214 calories

Roasted Fennel & Carrots
Cut up fennel bulb into large bite sized pieces. Keep 2 carrots whole, but peel them. Toss all with 1 tablespoon olive oil and 1/8 teaspoon salt. Bake at 450° until crispy tender.
Makes 2 servings
105 calories

Broccoli Salad

Ingredients
12-oz fresh broccoli florets
1 tablespoon canola mayonnaise
1 1/2 ounce 1/3-less-fat cream cheese, softened
1 tablespoon minced shallots
1/2 teaspoon grated peeled fresh ginger
1/2 teaspoon white distilled vinegar
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
1/4 teaspoon minced garlic

1 tablespoon pumpkin seeds

Instructions
Steam broccoli until just tender (about 5 minutes) - Let cool - Combine  mayonnaise and cream cheese in a bowl. Add broccoli, onion, and next 5 ingredients (through garlic), stirring to combine. Sprinkle with pumpkin seeds.

Makes 2 servings (serving size: about 3/4 cup)
93 calories