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New Year’s Resolution Recipes

New Year’s Resolution Recipes

AUBURN, Ala. – With the beginning of each year comes a wave of new year’s resolutions. The one that seems to be on everyone’s list is to eat healthier. Eating healthier doesn’t always mean giving up your favorite foods. It may mean just preparing them a different way. These recipes can help you keep your resolution of eating healthier this year.

Oven Fried Chicken Breasts 

Ingredients

6 chicken breasts

½ cup all-purpose flour

½ teaspoon salt

¼ teaspoon black pepper

½ teaspoon celery seed

2 teaspoons paprika

Vegetable cooking spray

2 tablespoons vegetable oil

Directions

Cut chicken into 8 serving-size pieces. Remove skin and as much fat as possible. Mix together the flour, salt, pepper, celery seed and paprika in a plastic bag. Add chicken, a few pieces at a time, and shake until well coated. Coat a 13-x 9-inch baking pan cooking spray. Add oil, tilting pan to be sure it is covered. Place chicken in pan with meat side up; then turn each piece over to coat both sides with oil. Bake uncovered at 425 degrees F for 20 minutes. Turn chicken and continue cooking for 15 to 20 more minutes or until done. Drain chicken on absorbent paper.

Make 8 servings. 297 calories per piece.

Baked Salmon with Vegetables

Ingredients

Butter-flavored vegetable cooking spray

2 teaspoons olive oil

¼ cup thinly sliced green onions with tops

½ cup chopped carrots

¼ cup chopped celery

½ cup chopped fresh mushroom caps

½ cup chopped broccoli

1 tablespoon lemon juice

1 tablespoon reduced-sodium soy sauce

4 salmon fillets, about 4 ounces each

¼ teaspoon salt

¼ teaspoon lemon pepper

1 tablespoon reduced calorie margarine

1 tablespoon lemon juice

Directions

Coat a cold skillet with cooking spray. Add the olive oil and heat to medium. Add the onions carrots, celery, mushrooms and broccoli. Cook for 3 to 5 minutes, stirring occasionally. Add 1 tablespoon lemon juice and soy sauce. Stir. Cover and allow to steam while you prepare the fish. Coat the bottom of a 9 x 13 inch baking dish with cooking spray.

Place fillets in bottom of dish. Sprinkle with salt and lemon pepper. Divide vegetable mixture evenly on top of fillets. Melt margarine with 1 tablespoon of lemon juice and pour over the vegetables. Cover dish tightly with aluminum foil. Bake at 400 degrees F for 8 to 10 minutes per inch of thickness of fillets, measured at the thickest part. When done, the fish should flake easily with a fork.

Makes 4 servings. 214 calories per serving.

Baked Summer Squash

 Ingredients

6 medium size summer squash

1 egg

½ cup diced cooked lean ham

½ cup chopped onion

½ cup skim milk

½ cup bread crumbs

¼ teaspoon salt

1/8 teaspoon black pepper

Butter flavor vegetable cooking spray

Directions

Wash squash and cut it into pieces. Add squash to a small amount of boiling water and cover. When water returns to boil, lower heat and cook until tender. Drain thoroughly and mash. Beat egg well and add to squash. Trim all visible fat from ham and add to squash mixture. Add onion, milk, bread crumbs, salt and pepper. Beat until blended. Coat a 1 quart baking dish with cooking spray. Pour the squash mixture into the dish. Bake at 350 degrees F for 30 minutes.

Makes 6 servings. 108 calories per serving.

These recipes and more can be found in The Auburn Cookbook, a publication of Alabama Extension.

Photo by Cybervelvet

About Justin Miller