A HEALTHIER ME

Ingredients

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1 lb. boneless, skinless, visible fat removed chicken breasts, cut into 1" strips (or chicken tenderloins)

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1/3 cup whole-wheat flour

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1/2 tsp. black pepper

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1/3 cup milk (skim)

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2 Tbsp. low-fat, low-sodium, grated parmesan cheese

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1/3 cup quick-cooking oats

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1 tsp. garlic or onion powder

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1 lb. fresh green beans, washed, stems discarded

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1/2 cup water

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1 tsp. minced garlic, from jar

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1/4 tsp. black pepper

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Preheat oven to 375. Spray a baking sheet with cooking spray.

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On a plate or shallow dish, combine flour and pepper. Pour milk into a second shallow dish.

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In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley (optional: pulse oat mixture in food processor for 20 second for a finer breading).

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One at a time, dip chicken strips into flour and turn to coat. Then dip in milk, and then oat mixture, turning until well coated.

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Place coated strips on to prepared baking sheet.

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Once all strips are on the baking sheet give a light spray with cooking spray.

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Bake for 20 minutes until golden-brown and cooked through. (Optional: If you Prefer darker brown crisply tenders, turn on the oven's broiler for the last 2 minutes but keep an eye on the tenders so they don't burn!)

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To prepare beans: In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.

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Cover and microwave on high until beans are crisp- tender (6-8 minutes).

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​Drain excess liquid.