• chicken breasts halves (3-ounce each), boneless and skinless
• 2 tablespoons soy sauce
• 3 tablespoons sesame seeds
• 3 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Preparation:
Preheat oven to 400 degrees F. Spray cooking spray vegetables.

In a shallow dish, soy sauce instead. Add chicken, turning once to cover, remove and discard remaining soy sauce.

In a large plastic bag with zipper, add sesame seeds, flour, salt and pepper. Add chicken and shake to coat. Place chicken in baking dish. Bake 20 to 25 minutes, uncovered, until meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with a knife). Remove from oven, transfer to a serving dish and serve immediately.

Makes 4 servings.
Per Serving – 6 Fat grams, 185 calories, 5 WW points

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Long term weight loss isn’t about hunger, misery and crash dieting. It’s a whole new way of learning to prepare nutritious food that your body needs and enjoys. We’ve selected a range of hunger fighting, low fat recipes to assist you keep your weight under control. These irresistible, no-hassle meals will help you reach your weight-loss goals – while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether. Each main meal should be accompanied by an exciting range of colorful vegetables.

Oven-Fried Chicken (serves two)

Ingredients

Vegetable oil spray

1 cup high fiber breakfast cereal

2 teaspoons 33% reduced sodium chicken bouillon

1 tablespoon very low sodium chicken bouillon

black pepper to taste

chili powder to taste

1 teaspoon canola oil

2 egg whites, slightly beaten

8 oz or 250g skinless chicken breast

Directions

1. Preheat over to 180C (350F). Coat a cookie sheet with vegetable oil spray.

2. In a food processor, combine cereal, both types of bouillon, chili powder and pepper. Process until it is fine ‘meal’. Alternatively, crush the cereal with a rolling pin or other means. Be sure it is exceptionally fine. Place in a small, flat container.

3. In another small, flat container, whisk together the oil and egg whites.

4. Cut chicken into strips and dip into egg-oil mixture. Then dredge in cereal meal, coating each strip well.

5. Place each strip on the cookie sheet and coat tops of strips with vegetable oil spray.

6. Bake for 30 minutes.

Nutrition Per Serve

285 calories, carbohydrates 24g, Protein 38g, Fat 7g

@Kim Beardsmore is a weight loss consultant whose business operates across 60 countries.

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