Low Fat Oatmeal Muffins

Low-Fat Oatmeal Muffins

1 cup old fashioned oatmeal
1 cup skim milk
1 cup whole-wheat flour
1/2 cup brown sugar, packed
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

1. Mix oats and milk and let sit for 1 hour.
2. Mix all ingredients in a large bowl.
3. Spoon into a lightly greased muffin pan.
4. Bake at 400F for 20-25 mins.
5. For variation you can add raisins, chopped nuts, banana, cinnamon, or even chocolate chips to batter.

Number of Servings: 12
Fat: 0.7 g
Carbohydrates: 22.4g
Calories: 105.2
Protein: 3.3g

Whole Wheat Waffles

Absolutely fantastic! They're extra good with a little applesauce on top.

1-3/4 cup whole wheat flour
1/2 tsp salt
1 tbsp baking powder
2 egg yolks
2 egg whites
1-3/4 cup skim milk
1/2 cup unsweetened applesauce
3 tsp Splenda
1 tsp vanilla extract

Directions
In a large mixing bowl stir flour, baking powder, Splenda and salt. In a small mixing bowl beat egg yolks, milk, vanilla and applesauce. Add to the flour mixture all at once. Stir mixture until blended.

In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix.

Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray. They take about 3-5 minutes depending on your waffle maker.

To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack. These waffles freeze well and will reheat in a toaster. This is a much healther choice than frozen ones from the grocery.

Number of Servings: 5

Amount Per Serving
Calories: 216.3
Total Fat: 2.9 g
Cholesterol: 86.7 mg
Sodium: 595.5 mg
Total Carbs: 38.8 g
Dietary Fiber: 5.4 g
Protein: 11.1 g

Chicken Waikiki Beach

This is one of those great tried-and-true recipes from a ward cookbook. The recipe calls for whole chicken legs and breasts, but you can also use like 3 large boneless skinless chicken breasts instead, just eyeball it. It also says to bake it for a total of 1 hour, but you can skip the first step and add all the ingredients together and bake it about 40 minutes, or until the chicken and pineapple and pepper are tender.

Chicken Waikiki Beach
2 whole chicken legs
2 whole chicken breasts
1/2 cup flour
1/3 cup vegetable or canola oil
1 tsp. salt
1/4 tsp. pepper
Sauce:
1 cup sugar
1 large can pineapple chunks
2 Tbsp. cornstarch
3/4 cup apple cider vinegar
1 Tbsp. soy sauce
1/4 tsp. ground ginger
1 chicken boullion cube
1 large green pepper cut into cubes

Heat oven to 350. Wash chicken, pat dry. Coat chicken with flour.

Heat oil in a large skillet, add chicken, and brown on all sides. Remove as browned to shallow roasting pan, skin side up. Sprinkle with salt and pepper.

Sauce: Drain pineapple, pouring syrup into 2-cup measuring cup. Add water to make 1 1/2 cups. In a medium saucepan, combine sugar, cornstarch, pineapple syrup, vinegar, soy sauce, ginger and boullion cube. Bring to boiling, stirring constantly. Boil 2 minutes. Pour over chicken. Bake uncovered for 30 minutes. Add pineapple and green pepper. Bake 30 minutes longer or until chicken and vegetables are tender. Serve with fluffy white rice (jasmine is my favorite.)