Chicken bowl with mashed potatoes

• 1 and 1/2 pounds small Yukon Gold potatoes, halved or cut into 2-inch chunks
• 6 cloves garlic
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 cup chopped scallion, green and white parts
• 3 tablespoons extra-virgin olive oil

• Place the potatoes, garlic, and salt into a large saucepan and add enough water to cover the potatoes.
• Place over high heat and boil the potatoes until soft, about 15-20 minutes. Remove the potatoes and garlic from the heat, drain them and return them to the pan.
• Mash the potatoes and garlic with the tines of a fork, making sure to mash each piece of potato and garlic.
• Add the pepper, scallions, and olive oil and mix well. The potatoes can be made ahead of time and reheated in the microwave on HIGH for 1-2 minutes.

• 1 pound frozen corn kernels, thawed
• 1 teaspoon sugar
• Butter flavored cooking spray

• Line a rimmed baking sheet with foil. Place the corn on the foil in a single layer.
• Sprinkle with sugar and spray lightly with cooking spray.
• Place the pan under the broiler, on the top third rack of the oven. Broil on HIGH for ten minutes, until golden brown.

• 1 1/2 pounds skinless, boneless chicken breast cutlets, cut into nugget-sized squares
• 2 tablespoons salt-free all-purpose seasoning
• 2 tablespoons smoked paprika
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1/3 cup flour, for dredging (2 tablespoons+ not used)
• 4 beaten egg whites, in a large bowl
• 4 cups panko bread crumbs, for breading (2.5 - 3 cups not used)
• 1/4 teaspoon salt

• Preheat oven to 475 degree F. Line a rimmed baking sheet with aluminum foil and set aside.
• Place the panko bread crumbs, 1 tablespoon all-purpose seasoning and 1 tablespoon smoked paprika in a jumbo-sized food storage bag and set aside.
• Season the chicken breast pieces with 1 tablespoon all-purpose seasoning, 1 tablespoon smoked paprika, and ground black pepper, making sure to coat each piece well.
• Dredge the chicken pieces lightly in the flour and shake off any excess.
• Dip the floured pieces in egg white, then add them to the bag of seasoned bread crumbs.
• Seal the bag and shake vigorously to make sure that the nuggets remain separated.
• Place the nuggets on the foil-lined baking sheet. Spray them generously with cooking spray. Turn them over and spray them again
• Bake the nuggets for 5 minutes, turn them over, spray them again, and bake for five more minutes.
• Remove from oven and sprinkle with salt.

• 2 tablespoons olive oil
• 1 cup chopped onions
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 3 cloves garlic, crushed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon dried sage
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon salt
• 2 tablespooons flour
• 1 quart low-sodium chicken stock
• 1 teaspoon Kitchen Bouquet
• 1 bay leaf

• In a large saucepan over medium high heat, heat the olive oil and sauté the onions, carrots, and celery until golden brown, about 4-5 minutes.
• Add the garlic, herbs, salt and pepper and stir well. Stir the flour into the vegetables and stir to coat them.
• Whisk in the chicken stock, making sure to keep lumps from forming. Add the bay leaf and the Kitchen Bouquet and reduce the heat to medium low.
• Let the gravy simmer for 10-15 minutes, until thickened.
• Strain through a fine-meshed strainer and discard vegetables.

• Calories - 412
• Total Fat - 11.5 g
• --Saturated Fat - 2.5 g
• --Polyunsaturated Fat - 1.5 g
• --Monounsaturated Fat - 7.0 g
• --Trans Fat - 0.0 g
• Cholesterol - 54 mg
• Sodium - 536 mg
• Carbohydrates - 46 g
• --Fiber - 5 g
• --Sugars - 4 g
• Protein - 33 g
• Dietary Exchanges: 3 1/2 very lean meat, 3 starch, 1 fat

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