Published: Apr 18, 2013 10:46 AM EDT

 

FORT MYERS, Fla. What are you having for dinner, shake and bake chicken with some coleslaw or creamy dip?
Sounds delicious, and what's even better there is a way to make this and your favorite comfort foods less fatting!!
And they will still taste just as great.
Here today to show us how is Kim Barber with Weight Watchers.

 

 

 

Let’s take a look at some of those old WW recipes and how we can update them
…remember those commercials for oven-fried chicken coating mix, so common in the
seventies? Little did we know how easy it was to make our own version-with much less
sodium and fresher flavorings. Best of all, our mix turns simple skinless chicken breasts
positively delicious. Enjoy the chicken hot or cold.

Shake-in-the Bag Chicken
Serves 4 PPV per serving: 6 (1 breast half)
2/3 cup cornflake crumbs
1 tablespoon all-purpose flour
2 teaspoons paprika

1 teaspoon dark brown sugar
¾ teaspoon garlic powder
¾ tsp onion powder
¾ teaspoon salt
½ teaspoon ground cumin
4 bone in chicken breast halves, skinned (about 2 pounds)
1. Preheat oven to 400. Spray a baking sheet with nonstick spray.
2. Combine the cornflake crumbs, flour, paprika, sugar, garlic powder, onion
powder, salt and cumin in large zip close plastic bag. Shake the bag to evenly
coat the chicken to the baking sheet. Repeat with the remaining chicken pieces;
discard any remaining coating mixture.
3. Bake until a thermometer inserted into the thickest part of the each breast
registers 165 degrees, 35-40 minutes.

In 1966, Weight Watchers members were satisfied to make coleslaw with shredded
cabbage tossed with a dressing that included mustard, nonfat dry-milk powder, and
a little artificial sweetener. We may never know just how satisfied they were with that
versions but today’s version is tangy and authentic-tasting and a delicious twenty first
century version.

Coleslaw
Serves 4 PPV: 2 (1 ½ cups)
1 tablespoon and 1 teaspoon reduced fat mayonnaise
¼ cup + 2 tablespoons white wine or cider vinegar
3 tablespoons plain fat-free yogurt
1 tablespoon vegetable oil
1 teaspoon prepared mustard
½ teaspoon sugar
½ teaspoon celery seeds
¼ teaspoon salt
Freshly ground pepper
1 small (1-pound) green cabbage, shredded 4 cups
2 carrots, peeled and grated
1 small onion, minced (optional)
Whisk together mayo, vinegar, and yogurt. Oil, mustard, sugar, celery seeds, salt and
pepper in a large non-reactive bowl. Add the cabbage, carrots and onion, if using, to the
bowl; toss to coat evenly. Serve at once, or cover and refrigerate up to 3 hours (add the
onion just before serving).

In the 1960’s California Dip…a high fat, high sodium combo of sour cream and onion
soup usually accompanied a bowl of equally high fat, high sodium potato chips-and
took the nation by storm. The good news is that are from scratch version served with
healthful veggies gives you tons of great onion flavor without sacrificing taste or your
weight loss efforts.

Creamy Onion Dip
Serves 8
Vegetarian

2 teaspoons olive oil
1 large sweet onion chopped
¼ cup water
1 beef bouillon cube
1 cup low fat plain Greek yogurt
½ cup light mayo
2teaspoons fresh lemon juice
4 cups assorted veggies (such as carrots, celery, and bell peppers) cut up

1. Heat a large non –stick skillet over medium heat. Swirl in the oil, and then add
the onion. Cover and cook stirring occasionally until softened about 5 minutes.
Reduce the heat to medium-low, uncover and cook, stirring frequently until onion
is very soft and golden brown, 20 to 25 minutes. Spoon the onion onto a plate.
Add the water to a skillet and crumble the bouillon cube, stirring until the cube
dissolves. Let the onion and broth stand until cool about 20 minutes.
2. Stir together the onion, broth, yogurt, mayo, lemon juice, and salt in medium
bowl. Cover and refrigerate until chilled, at least 2 hours or up to 3 days