Sunday Summer Family on a Diet Dinner

By ChisCooking

Buttermilk Oven Fried Chicken, Pasta Salad, Southern Broccoli Salad, and Light Raspberry Bars for dessert.

Ingredients

• Buttermilk Oven Fried Chicken
• 1 3.5 lb Chicken Skin Removed
• 1 cup buttermilk
• 2 tablespoons all purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 egg whites
• 1-1/2 cups cornflake crumbs
• 1/2 teaspoon poultry seasoning
• Olive oil cooking spray
• Southern Broccoli Salad**
• 3 cups broccoli florets
• 1/4 cup finely chopped onion
• 3/4 cup sliced celery
• 1/3 cup reduced fat shredded cheddar cheese
• 1/4 cup soy-free Vegenaise
• 1/4 cup nonfat plain yogurt or Greek Yogurt
• 2 tablespoons honey
• 1/2 teaspoon seasoned salt
• 1/8 teaspoon pepper
• Pasta Salad**
• 1 lb pasta, short and chunky shapes
• 1 bunch asparagus, trimmed and cut into 10inch segments
• 2 bunches broccolini
• handful of cilantro, minced
• 2 lemons juiced
• 1/4 cup olive oil
• 10 oz arugula
• 1/3 cup slivered almonds, toasted
• 8 oz feta cheese, crumbled
• Guilt Free Raspberry Bars**
• 1-1/2 cups finely crushed pretzels
• 1/4 cup plus 1.5 tablespoons Artificial Sweetener (Splenda)
• 1/2 cup light, trans fat-free margarine
• 1 (4 serving)package sugar free raspberry-flavored gelatin
• 1 cup boiling water
• 1 cup frozen raspberries
• 1 eight ounce package fat-free cream cheese, softened
• 8 ounces fat-free cool whip

Preparation

Step 1

**Buttermilk Oven Fried Chicken**

1). Place chicken in a large resealable plastic storage bag. Pour buttermilk over chicken, coating completely. Place in refrigerator to marinate at least 2 hours.
2). Preheat oven to 350 degrees F. Coat and rimmed baking sheet with cooking spray.
3). In a shallow dish, combine flour, salt, and pepper. In a medium bowl, lightly beat egg whites. In a large bowl, combine cornflake crumbs and poultry seasoning.
4). Dip chicken pieces in flour mixture, then in egg whites, then in cornflake crumbs, coating completely with each. Discard excess buttermilk. Place chicken on prepared baking sheet.
5). Lightly coat top of chicken with cooking spray and bake 45-50 minutes, or until no pink remains.

**Healthy Pasta Salad**

1). Bring a large pot of water to a boil. Salt generously. Boil pasta according to package instructions. About 30 seconds before the pasta is done, add the asparagus and broccolini to the pot. Cook for the final 30 seconds, drain and blanch with cold water.
2). Toss pasta, asparagus, and broccolini with the lemon juice, olive oil, cilantro, arugula, almonds and feta.

**Southern Broccoli Salad**

1). In a medium bowl, combine broccoli, onion, celery, and cheese; set aside.
2). In a small bowl, combine remaining ingredients. Add vegganaise mixture to vegetable mixture and toss.
3). Cover and refrigerate at least 2 hours to blend the flavors.

**Raspberry Bars**

1). Preheat oven to 400 degrees F. Coat an 8-inch square baking dish with cooking spray.
2). In a medium bowl, combine crushed pretzels, 1-1/2 tablespoons Splenda, and margarine. Press mixture into bottom of prepared baking dish. Bake 8 minutes. Let cool.
3). In a large bowl, dissolve gelatin in boiling water. Add raspberries, and chill until slightly thickened.
4). In another large bowl, using an electric mixer on medium speed, combine cream cheese and remaining Splenda until smooth and creamy. Fold in whipped topping and spread evenly over pretzel crust.
5). With an electric mixer on low speed, beat gelatin and raspberries until berries are broken up. Spread over cream cheese layer. Cover and chill at least 4 hours, or until firm.