Don’t ‘Waist’ Your Food! Delicious Recipes That Won’t Expand Your Waistline

OVEN BAKED CHICKEN TENDERS

2 cloves garlic, smashed

1/4 teaspoon dried thyme

1 bay leaf

2 teaspoon salt

1/4 teaspoon red pepper flakes

1/2 cup nonfat buttermilk

1 pound chicken tenders (about 12)

1 1/2 cups cornflakes, crushed to medium crumbs

Nonstick cooking spray

1. In a medium bowl, combine the garlic, spices and buttermilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour.

2. . Place the cornflake crumbs on a plate. Drain the chicken tenders. Pick up a chicken tender with one hand, and turn it in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken pieces, arranging them on the baking sheet in a single layer. Bake at 400 degrees until firm, about 15 minutes.

If in need of a sauce, try this tartar sauce recipe:

For the tartar sauce

1 1/2 tablespoons low-fat sour cream

1 tablespoon nonfat buttermilk

Juice of 1/2 lemon

1/4 cup fresh parsley leaves, chopped

1 tablespoon drained nonpareil capers

1 tablespoon chopped sweet gherkin

1 tablespoon water

Drizzle the sauce over the chicken. Garnish bowls with chopped cherry tomatoes and fresh herbs.