RECIPES TO

Improve Your Wellness

Chicken Fried Taste & Texture
Without the Fat

Items Required

Chicken Parts (wings, leg, thighs etc..)

Bread Crumbs

Season Salt

Garlic Powder

Pepper

Aluminum Foil

Oven Dish

Pam

Oven

1.     Wash your chicken parts off in warm water and let them dry. Spread them out on a flat surface and spray them with Pam.

2.     Pour bread crumbs into a bowl and season to your taste with the season salt, garlic powder, pepper. Do not overuse the salt. We all know the dangers of sodium.

3.     Use a whisk to mix the seasons into the bread crumbs well.

4.     Spray the Pam onto the uncovered oven dish and then cover with aluminum foil. Now spray the aluminum foil with Pam as well.

5.     Roll the chicken parts into the bread crumbs until each piece is will covered and places pieces onto the aluminum foil.

6.     Place the dish into the oven heated to 350 degrees F. Cook for approximately 20 minutes on each side.

7.     Take out and let cool but do not cover or you will lose the crispy texture

You now have crispy chicken that has the texture of fried without the added fat that contains many extra calories and impacts your health negatively. You may substitute ground cinnamon for a little sweetness. Try this and let me know how you like this recipe.  For those that eat gluten free you may use finely chopped cashews.

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Black Eye Pea Soup

Items Required:

Black Eye Peas 1 lb

2 lbs. Smoked Turkey (wings or necks)

Brown rice

I small onion

Minced garlic

Pepper

2 Large pots

1.       Soak the black eye peas in warm water for several hours until they absorb the water and swell.

2.       Boil the smoked meat until the meat easily comes off the bone.

3.       Cook the brown rice.

4.       Chop one small onion into very small bits

5.       Once the meat is cooked let it cool and remove the meat from the pot safely.

a.       Keep the broth from the smoked meat.

6.        Now take all of the meat off of the bones and discard the bones.

a.       Cut meat into small bite size chunks

7.       Take the swollen peas and pour into pot with broth from smoked meat.

8.       Mix in the chopped onions.

9.       Mix in one tablespoon of the minced garlic.

1        Mix in the cut meat

1        Place on the stove and bring to a boil and cover. Leave a         little room for steam to escape

1        Adjust the heat to keep pot a medium boil.

s        As the water boils off replace to keep the beans covered.

1        Cook until beans become soft but are not falling apart.

1        Once beans are done (approx. 90 mins.)serve with the brown rice in a bowl.

This recipe is almost completely Fat Free and provides protein via the peas and the smoked meat. Black eye peas are a legume and contain a substantial amount of vegetable protein and fiber. Good luck, go try it and let me know how you like it.

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 Enjoy your day and the meals. Get Up Get Moving and remember,

"CHIT CHAT WON'T BURN FAT"