Fiber-One Parmesan Crusted Chicken

Ingredients

4 boneless skinless chicken breasts
1/4 cup Parmesan cheese
1/2 cup Fiber One cereal
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon Italian seasonings
1 egg white
salt and pepper
cooking spray

Directions
1. Preheat oven to 400 degrees. Line cookie sheet with aluminum foil and spray with cooking spray.
2. Place cereal, Parmesan cheese, garlic powder, onion powder, and Italian seasonings in a food processor and process until fine. If you don't have a food processor place ingredients in a resealable food-storage plastic bag and crush with a rolling pin.
3. Season chicken with salt and pepper. Dip in egg white and then in cereal mixture coating well.
4. Place chicken on cookie sheet and spray chicken with cooking spray.
5. Bake for 20-25 minutes or until juice of chicken is clear

Pancakes

For the mix:
• 9 cups whole wheat flour
• 2 1/2 cups barley flour
• 2 1/2 cups oat flour
• 2 1/2 cups brown rice flour
• 2 cups rye flour
• 2 1/2 cups cold milled flax
• 4 cups powdered milk
• 3 teaspoons salt
• 1 cup baking powder

Combine all ingredients in a large bowl (or stand mixer fitted with the whisk beater if you have a Bosch or large Kitchen Aid). Stir very well, using a whisk, until the ingredients are evenly distributed. Transfer to 2 gallon sized freezer zip-top bag. Be sure to label the bag with the pancake instructions, as seen below. Store in the freezer for freshness.

For the pancakes:
• 1 cup + 1 tablespoon mix
• 1 egg, beaten
• 2 tablespoons butter, melted
• 1/4 cup sugar, honey, or agave
• 1/2 to 2/3 cup water
• 1 teaspoon vanilla
• 1/4 teaspoon cinnamon, optional
• 1/4 cup pureed pumpkin or mashed banana, optional

Preheat a griddle over medium heat for 5 minutes.

Combine the beaten egg, butter, sugar, water, vanilla, and any optional ingredients. Mix well. With a wooden spoon, stir in the pancake batter until well mixed.

Grease pan with spray oil. Add 1/4 cup of batter to the preheated pan for each pancake. Don’t overcrowd. Cook for 1 1/2 to 2 minutes before flipping. Large bubbles should be forming on the top of the uncooked side. Flip and cook for an additional 1-2 minutes. Serve immediately.

Fudge Filled Bars

2 cups quick oats
1 1/2 cup flour
1 cup packed brown sugar
3/4 tsp salt
1 cup butter, softened
1 cup pecans, chopped (optional)
1 (14oz) can sweetened condensed milk
1 cup chocolate chips
2 tbsp shortening

Mix oats, flour, brown sugar & salt.
Add butter and mix until crumbly. Stir in pecans.
Set aside 1 1/2 cup for topping.
Press remaining into greased 13x9 baking pan.
In a saucepan, combine milk, chocolate chips & shortening;
cook and stir over low heat until melted.
Spread over crust in pan. Sprinkle with reserved topping.
Bake at 350 for 20-25 minutes, until edges are golden brown.

Southwest Salad

DRESSING:
1/3 cup olive oil
2 tbsp fresh lime juice
1 tbsp red wine vinegar
1 garlic clove, minced
1 1/2 tsp ground cumin
1 1/2 tsp oregano
1 1/2 tsp salt
1/4 tsp sugar
1/8 tsp black pepper

SALAD:
1 (15oz) can black beans, rinsed & drained
1 cup grilled corn or 1 can corn, drained
3/4 cup red onion, chopped
1/2 cup tomato, diced
1/2 cup red pepper, chopped
2 jalapenos, seeded & chopped
1/4 cup cilantro, finely chopped

In a large bowl, combine salad ingredients.
In a small bowl, whisk together dressing ingredients.
Pour over the bean mixture and toss until all ingredients are coated.

*Note: I didn't follow this recipe exactly. I did two cans of black beans, 3 corn on the cobs, 3 tomatoes, 1/2 red onion, red pepper, yellow pepper & a green pepper. We didn't put any jalapenos in it. We only used 1 batch of dressing for that amount of salad.

Apple Enchiladas

Ingredients
1 (21 ounce) can apple fruit filling and topping (or other fruit filling)
6 (8 inch) flour tortillas
1 teaspoon cinnamon
1/3 cup butter or margarine
1/2 cup sugar
1/2 cup brown sugar
1/2 cup water

Directions
1 Spoon fruit filling evenly down centers of tortillas.
2 Sprinkle with cinnamon.
3 Roll up, and place, seam side down, in a lightly greased baking dish.
4 Bring butter and next 3 ingredients to a boil.
5 Reduce heat, and simmer, stirring constantly, 3 minutes.
6 Pour over enchiladas: let stand 30 minutes.
7 Bake at 350 for 20 minutes.

500 Calorie Bars(Gooey Butter Bars)

Bottom layer
1 (18 ounce) box yellow cake mix
1/2 cup melted butter (1/2 c)
1 egg

Top layer
1 (8 ounce) package cream cheese
1 lb powdered sugar (1 lb)
2 eggs

Directions
1Spray 13x9 in pan, Preheat oven to 350 degrees (a must, timing is critical).

2 Mix cake mix, egg and melted butter in a bowl together with a spoon until cake mix is completely moist. Press into bottom of pan.

3 In another bowl mix cream cheese, the 2 eggs together slowly until it starts to get a little smooth. Then SLOWLY start adding the powder sugar. Mix until smooth and creamy; well blended. Pour over the cake mix crust.

4 Put in the oven right away after its preheated. Bake at 350 for 30 minutes. Top will be golden brown all over, if not it needs just a few extra minutes until it is evenly golden.

5 Let cool before you dig in so you don't burn yourselt and to let it completely set up.

3 Packet Roast

3 pound beef roast (such as chuck roast)
1 envelope of dry Italian salad dressing mix
1 envelope of dry ranch salad dressing mix
1 envelope of dry brown gravy mix
2 cups water

Put the water in a measuring cup that is larger then the amount of water you are using. Now add and mix all three envelopes of dry salad dressings to the water. Mix until blended completely. Brown the roast (if desired). Add the meat to your cooker. Pour the water, salad dressing mixture over the roast. In the slow cooker cook it on high for about 4 hours on low about 8 hours