What? I’m supposed to go back to posting recipes now?!
Thanks for hanging in with me while I posted a weeks worth of Jeopardy updates. It was a close and hard fought game last night, one that I know my husband would love the chance to play again, but he had a fantastic run! Thank you for watching him and for all the support and enthusiasm!
Food wise, the last week has consisted of night after night of Jeopardy viewing parties. Chips, pizza, cakes… and all my work on food moderation flew out the door.
I’ve been noticing what some of my fellow grad students bring to class to eat or have at cookouts – yogurt/oatmeal/fruit mixture breakfasts, brie/bread/fruit lunches and lentil/brown rice/goat cheese sides for dinner with freshly baked wheat bread. The way they eat blows my mind, and I’m envious. On a weeknight when I’m strapped for time, my fall backs are spaghetti & marinara or a quickly thrown together chicken dish. I just never default to vegetarian dishes; I would have no clue how to make a filling meal out of it.. yet their dishes always look hearty, healthy, natural and delicious. I guess I have to reprogram my meat and potatoes brain?
So this meal was something I was able to throw together quickly, but I did try to venture somewhat outside the box. The zucchini fries don’t taste like french fries, but they are good. They’re crunchy and non-greasy, and depending on the spice you give them they can take on a couple different flavors. The original recipe for them is from Weight Watchers, but I kicked it up with some cayenne because I found the original to be a tad bland. I don’t do fake substitutes for fatty things (sorry dad, you can keep your cheeseless cheese), so I found these fries to be a nice compromise.
For the wraps -
low fat flour tortillas
1 pound boneless, skinless chicken breast (cooked and seasoned like this, except heat oven to 400F and cook for 20 minutes)
1 can black beans, drained and warmed
1/3 package of frozen spinach, cooked according to package instructions
For the zucchini fries (adapted from Weight Watchers) –
olive oil cooking spray
1 tsp Italian seasoning
1/4 teaspoon Cayenne
dash of Old Bay Seasoning
1 1/2 Tbsp all-purpose flour
3/4 tsp table salt
3/4 cups dried panko bread crumbs
2 medium zucchini, cut into 4 chunks, then each chunk halved
2 large egg whites, whipped to almost soft peaks
Begin to make zucchini fries when chicken is about halfway done cooking (using suggested method above).
Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, Cayenne, Old Bay, flour and salt. Place panko in another small bowl.
Dredge a zucchini fry in flour mixture and then dip into egg whites followed by bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining pieces; liberally coat with cooking spray and add to oven under the chicken (peaking at chicken for doneness). Turn once about halfway through. For crispier fries, cook longer.
When chicken is done, cool slight and cut into small pieces with a knife and fork. Add black beans, cooked spinach and chicken to wraps and fold. Serve zucchini fries immediately.