Healthy Baked Chicken Tenders

There always seems to be some sporting event occurring. Right now we are in the midst of the NHL playoffs. And with sporting events usually comes lots of food and drinks. I am not one to sit down and eat a plate of chicken wings, chips, pizza and other fatty game day snacks. But like everyone else I still like to nervously nibble on munchies while watching the game. So for the game I made healthy and much more flavorful baked chicken tenders. The batter is full of healthy ingredients, and offers a nice moist chicken, with a crunchy texture when baked. Serve these with peanut sauce or spicy Asian red chili sauce at your next playoff game.

Healthy Baked Chicken Tenders

1/2 cup wheat germ
1/2 cup bran flakes
1/2 cup wheat bran
1/2 cup whole wheat flour
1/4 cup whole wheat bread crumbs
2 T Parmesan cheese
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp cumin
1/2 tsp paprika
1/4 tsp cayenne
ground pepper
1 T olive oil
2 large eggs
1 1/2 lbs chicken tenders

Preheat the oven to 450F.

Process the first 12 ingredients in a food processor. Slowly add oil to processor until mixture is formed. Place the mixture in a bowl.

Place a wire rack (cookie cooling sheet works well) on a baking sheet.

In a bowl beat the eggs. Then dip the chicken tenders in the eggs, allow the excess mixture to drip off and then dredge in the crumb mixture, pat to adhere to chicken.

Place each tender on the wire rack and back for 14 minutes. May wish to broil for a couple minutes to make a bit crunchier.

Shrimp and Sausage Jambalaya

My parents are off to New Orleans this week and are staying with me before they depart. I thought I would send them off with a taste of New Orleans so I made a simple spicy jambalaya. This one pot jambalaya is made with large shrimp and spicy turkey sausages, although you can use smoked andouille sausages (more smoky flavour) which most cajun/creole recipes call for.

2 T olive oil
4 spicy turkey sausages, cut crosswise into 1/4 inch slices
2 cups chopped yellow onions
1 large red pepper chopped
3-4 stalks celery, chopped
1 1/2 cup long grain brown or white rice
1 can (28oz) can diced tomatoes
1 T garlic, chopped
1 1/2 cups water or low sodium chicken broth (like to use half and half)
3 Bay leaves
1/4 tsp dried thyme
1/4 tsp dried oregano
1/4 tsp black pepper
1 lbs medium to large shrimp, peeled and deveined
1/4 to 1/2 T cayenne red pepper
1/4 tsp chili powder
salt and cayenne to taste (for shrimp)

Heat the oil in a large saucepan over medium heat. Add the sausage and cook for 2 minutes. Add onions, red bell pepper, celery. Season with salt and 1/4 T to 1/2 T of cayenne (Note: 1/4 T is spicy, 1/2 T is very spicy so adjust to your liking). Saute for 6-8 minutes until veggies are wilted and soft.

Add the rice and stir to coat evenly. Add the tomatoes, garlic, bay leaves, water, thyme, oregano and pepper. Cover and cook over medium heat for about 20 mins.

Season the shrimp with salt and cayenne (sprinkle) in large mixing bowl. Ass to mixture and cook for 10 more minutes. Cook until rice is tender, liquid is absorbed and shrimp is pink.

Remove from heat and let stand, covered for about 5 minutes. Remove bay leaves.

Makes 6 servings.