Do you long for the day when feel-good foods like mac and cheese and crispy fried chicken were not only delicious but healthy too? Well, wish no more! Nutritionist Rovenia Brock, author of “Dr. Ro's Ten Secrets to Healthy Living," was invited to the “Today” show to share this healthy comfort menu. Here are the recipes:
Crispy Corn Oven Fried ChickenRovenia Brock
Preheat oven to 450°F. Line baking pan with foil. Lightly spray foil with vegetable spray. Rinse chicken and pat dry and set aside. In shallow bowl pour in fat free milk. In another shallow combine corn flakes, rosemary/herb mixture and pepper together stir together
Place crumb mixture on a cookie sheet or clean surface. Dip chicken in the milk and then roll in the crumb mixture. Place chicken on baking pan. Bake at 450°F for 45 minutes.
934822060481269352915360662chicken3pound1 3-pound whole chicken, cut into pieces, all fat removedmilk1cup1 cup fat free milkcorn flake1cup1 cup corn flake crumbsrosemary, sage, thyme mixed1tablespoon1 tablespoon rosemary, sage, thyme mixedground pepper0.5teaspoon1/2 teaspoon fresh ground pepperVegetable spray
Bell-Ringin' Spinach Salad With Strawberries and Raspberry VinaigretteRovenia Brock
Wash the spinach and drain in a colander. Place the spinach in a large salad bowl and add 3/4 of the strawberries and the peppers. Pour the vinaigrette over the salad and toss. Sprinkle with the remaining fruit.
Nutritional Analysis: calories: 32, protein: 3.7 grams, carbohydrate: 5 grams, fat: 0.5 grams, saturated fat: 0 grams, cholesterol: 0 mg, vitamin A: 8,122 IU, vitamin C: 118 ,mg, calcium: 97 mg, dietary fiber: 11.4 grams
In a small bowl, blend the raspberry juice concentrate, the fresh raspberries, and balsamic vinegar, and mash to a slightly smooth consistency. Set aside.
Nutritional Analysis: calories: 17.5, protein: 0.1 grams, carbohydrate: 3.8 grams, fat: 0 grams, saturated fat: 0 grams, dietary fiber: 1 gram
93482206048460492fresh spinach2pound2 pounds fresh spinachfresh strawberries1cup1 cup fresh strawberries, halvedred bell peppers raspberry vinaigrette1cup1 cup sliced red bell peppers raspberry vinaigrette (recipe follows)strawberries0.25cup1/4 cup fresh strawberriesraspberry juice concentrate0.5cup1/2 cup raspberry juice concentratefresh raspberries0.25cup1/4 cup fresh raspberriesbalsamic vinegar0.5cup1/2 cup balsamic vinegar