Almond crusted chicken fingers Recipe

by Simran Kaur

 Almond crusted chicken fingers

Ingredients for Almond crusted chicken fingers

• Canola oil cooking spray
• 1/2 cup sliced almonds or pecan pieces
• 1/4 cup whole-wheat flour
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons extra-virgin olive oil
• 4 large egg whites
• ½ kilo chicken tenders or chicken breast cut into strips

Preparation

1.    Preheat oven to 250°C. Line a baking sheet with foil. Set a wire rack on the baking sheet. Place baking sheet with rack in the oven while it preheats.
2.    Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3.    Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Carefully remove the baking sheet from the oven and coat with cooking spray; place the tenders on the prepared rack and lightly coat tenders with cooking spray, turn and spray the other side.
4.    Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Nutrition
Per serving (serves 4) : Calories 174 Fat 4 g   Carbohydrates 4 g   Protein 27 g

Walking

by Simran Kaur

A secret of weight loss

Many people are food lovers and can’t stop themselves from controlling their diet.

Fear of weight gain and love for food is a very dangerous combination!!

My mother-in-law’s and mine secret is simple....WALKING!!!!!

We love to walk as it’s the form of exercise and an easy way wherein we can cut down most of our calories.
Most of the time, we avoid going to the gym due to time constraints on a daily bases however walking and including small stretches in our exercising session  can take almost 45 minutes to reduce around 300 calories.

I recently started walking plus running daily for 1 hour which helping me to reduce 1000 calories. It may be weird but it isn’t that hard to do. You can at least walk around your building premise or a park daily.
Although 1 hour walk and run seems too much of a hassle, my friends who accompany me say, "it’s not that difficult”.  Many people like to hear music while walking which I think is a good idea for you to motivate yourself to take some more rounds.

The main and important thing that is, you should not sleep as soon as you have your dinner no matter what you had in dinner. After having dinner you can again work for just 30 minutes so that you feel light before sleeping.  If you are too tried and can’t walk after dinner than make sure, that you have light dinner which include most of salad and avoid oily stuff.

Nutrition guidelines

by Simran Kaur

Start over again with the basics of good nutrition  

Here are some of recommended nutritional guidelines to follow for a healthy eating plan:

    Focus on fruits and vegetables: Get seven to nine fruits and vegetables each day.
    Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in cheese, yogurt, or other calcium-rich foods.
    Choose whole grains: Get at least six to eight servings of whole grains each day.
    Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: Limit fat to only about 20 to 35 percent of total calorie intake and avoid trans and saturated fats.
    Choose lean proteins: Get about 15 percent of your calories from chicken without the skin, fish, beans, and legumes.

If you keep these general nutrition rules in mind, you'll be on the right track toward healthy eating for life:

    Pay attention to portion control; quantities depend on whether you’re trying to lose or maintain weight. In most restaurants, an appetizer serving is often closer to an appropriate serving size than an entrée.
    Always drink plenty of water.
    Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid boredom.
    Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
    Don't deprive yourself of foods you love; just enjoy them in moderation.

Start thinking about the basics of diet and nutrition again, and make nutritional guidelines part of your everyday life. It won't be a diet, it won't be a fad, and it definitely won't be temporary. It will be your new healthy lifestyle, and when you think, "What's for dinner?" the answer will naturally be a healthy choice.