Chicken Poppers:

  • 3 spray(s) cooking spray   
  • 1/2 cup(s) fat-free egg substitute
  • 1/2 cup(s) dried plain bread crumbs, plain or whole wheat, toasted
  • 1/4 cup(s) uncooked cornmeal 
  • 1/4 tsp garlic salt
  • 1/4 tsp table salt
  • 1/4 tsp paprika  
  • 1/4 tsp black pepper
  • 1/4 cup(s) fat free salsa
  • 1/4 cup(s) fat-free mayonnaise
  • 1 Tbsp cilantro, fresh, minced 
  • Preheat oven to 425°F. Coat a baking sheet with cooking spray.

  • Place egg substitute in a shallow bowl. In another shallow bowl, combine bread crumbs, cornmeal, garlic salt, salt, paprika and pepper.

  • Dip chicken in egg substitute and then in bread crumb mixture; turn to coat. Place chicken on prepared baking sheet; coat with cooking spray. Bake for 5 minutes, flip over and bake until chicken is cooked through, about 5 minutes more.

  • Meanwhile, to make sauce, in a small bowl, combine salsa, mayonnaise and cilantro; stir well. Yields about 6 nuggets and 2 tablespoons of sauce per serving.

Creamy Mexican Dip:

  • 1 cup(s) plain fat-free yogurt, Greek-variety recommended 
  • 1/2 cup(s) fat free salsa, hot chipotle variety suggested
  • 1/2 medium avocado, diced
  • 1/3 cup(s) cilantro, fresh, chopped
  • 1/2 small uncooked red onion(s), chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp table salt, or more to taste
  • Garnish: 1/4 medium avocado, diced; 1 Tbsp cilantro, fresh, chopped; 1 Tbsp uncooked red onion(s), chopped
  • In a medium bowl, stir together yogurt and salsa until blended; stir in remaining ingredients except garnishes. Cover and refrigerate up to 1 day.

  • When ready to serve, transfer to a serving bowl and sprinkle with garnishes. Yields about 1/4 cup per serving.

 This dip combines all those favorite Mexican flavors like salsa, avocado and cilantro using fat-free Greek yogurt instead of sour cream. 

It also makes a wonderful topping for tacos or other Mexican foods — and then you don't have to set out separate bowls of salsa, sour cream, avocado, cilantro and onion.