Sally Kuzemchak is a registered dietitian, writer, and mother of two boys. She has a very hectic schedule, but she prepares a fresh dinner for her family every day. In our modern day society, that sounds almost impossible – she calls it a never-ending assignment. Turns out, that if you prepare in advance and give the matter some thought, dinnertime is not only possible, but also enjoyable.
In her new book, Dinnertime Survival Guide, Sally shares her tips and tricks for dinnertime bliss. She addresses the number one excuse (“I have zero time”), the perceived high price for healthy foods, handling picky eaters, and what to do when you are on a diet but your kids are not.
It’s a fun and easy book to read through, with recipes children and adults can enjoy preparing and eating together. Here is an example recipe. We love the use of cashews!
- Rosemary Oven-Fried Chicken, from Cooking Light’s Dinnertime Survival Guide
Rosemary Oven-Fried Chicken
Hands-On Time: 15 min. Total Time: 40 min.
- 1/4 cup nonfat buttermilk
- 2 tablespoons Dijon mustard
- 4 (4-ounce) chicken cutlets
- 1/3 cup whole-wheat panko (Japanese breadcrumbs)
- 1/3 cup finely chopped dry-roasted cashews
- 3/4 teaspoon minced fresh rosemary
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon ground red pepper
- Cooking spray
- 4 teaspoons honey
- Rosemary sprigs (optional)
1. Preheat oven to 425°.
2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, cashews, and next 4 ingredients (through ground red pepper) in a shallow dish. Remove chicken from buttermilk mixture; dredge in panko mixture.
4. Arrange chicken a wire rack coated with cooking spray in a foil-lined jelly-roll pan. Bake at 425° for 25 minutes or until chicken is done. Drizzle each cutlet with 1 teaspoon honey. Garnish with rosemary sprigs, if desired. Serves 4 (serving size: 1 cutlet).
CALORIES 248; FAT 8.7g (sat 1.8g, mono 4.2g, poly 1.4g); PROTEIN 27.4g; CARB 15.1g; FIBER 1.1g; CHOL 73mg; IRON 1.4mg; SODIUM 375mg; CALC 30mg