TIME: 45 minutes SERVINGS: 4  1/4 c olive oil (MUFA), divided 2 lg egg whites 3/4 c plain trans-free panko bread crumbs 3 Tbsp grated Parmesan cheese 3/4 tsp salt-free Italian herb seasoning 1/4 tsp salt 2 med zucchini (about 12 oz total), halved crosswise and then cut lengthwise into 1" wedges (16 total) 1/2 c marinara sauce, warmed

  1. PREHEAT oven to 425°F. Brush 17" x 14" jelly roll pan with 1 tablespoon of the oil (or use 2 smaller rimmed baking sheets, brushing each with 1/2 tablespoon of the oil, and switch positions of pans halfway through baking). 
  2. PUT egg whites in shallow dish and beat lightly. In another shallow dish, mix panko, cheese, Italian seasoning, and salt.
  3. DIP zucchini in egg whites, one at a time, letting excess drip off. Roll in crumbs, pressing them so they adhere. Arrange close together but not touching on prepared pan. Drizzle with remaining 3 tablespoons oil.
  4. BAKE without turning, 25 to 30 minutes, until zucchini is crisp and golden. Serve with marinara sauce for dipping. NUTRITION (per serving of 4 sticks with 2 Tbsp sauce) 219 cal, 6 g pro, 14 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 3 mg chol, 401 mg sodium Flat Belly Bonus: Panko are Japanese bread crumbs that give an irresistible crunch. Avoid brands that contain partially hydrogenated oils (trans fat); we like Ian’s.  

Pecan-Crusted Chicken Tenders with Peach Sauce

TIME: 30 minutes SERVINGS: 4  1/2 c pecan halves (MUFA) 2 slices whole wheat bread, torn into pieces 2 egg whites, lightly beaten 1 lb chicken breast tenders (cut if necessary to equal 12 pieces total) 1 tsp finely chopped fresh thyme leaves or 1/4 tsp dried thyme 1/4 tsp salt 1/4 tsp freshly ground black pepper 1 Tbsp + 1 tsp olive oil 1/2 c apricot or peach 100% fruit spread 2 Tbsp freshly squeezed lemon juice (about 1 lemon)

  1. PREHEAT oven to 425°F. Coat a rimmed baking sheet with cooking spray.
  2. PUT pecans in food processor and chop. Add bread and pulse to fine crumbs. Transfer to shallow dish. Put egg whites in another dish and beat lightly. Sprinkle chicken with thyme, salt, and pepper.
  3. DIP a piece of chicken into egg whites and then roll in crumbs, pressing to adhere. Place on prepared baking sheet. Repeat with remaining chicken. Drizzle chicken with oil. Bake 12 to 15 minutes, until crumbs brown and chicken is no longer pink in thickest part.
  4. MIX fruit spread and lemon juice in bowl to make sauce. NUTRITION (per serving of 3 tenders with 2 Tbsp sauce) 381 cal, 28 g pro, 29 g carb, 2 g fiber, 17.5 g fat, 2.5 g sat fat, 63 mg chol, 294 mg sodium Flat Belly Bonus: Pecans add extra crunch—and MUFAs—to these baked chicken tenders, so you won’t miss the crispy but calorie-laden deep-fried coating.  

Pizza-Style Turkey Sliders

TIME: 25 minutes SERVINGS: 4  1 slice whole wheat bread, torn into pieces 1/4 c pesto sauce (MUFA), divided 2 lg egg whites 12 oz extralean (97-99% fat free) ground turkey breast 1/2 med carrot, grated (1/4 c) 1/8 med sweet onion, finely chopped (1/4 c) 1/4 tsp freshly ground black pepper 1/8 tsp salt 2 oz fresh mozzarella cheese, cut into 8 slices 8 whole grain rolls (1.3 oz each), split and toasted 2 plum tomatoes, cut into 4 slices each 

  1. PREHEAT broiler. Coat broiler-pan rack with cooking spray and line broiler pan with foil.
  2. MIX bread, 3 tablespoons of the pesto, and egg whites in medium bowl. Let stand 5 minutes, until bread is softened. Mash with fork.
  3. ADD turkey, carrot, onion, pepper, and salt. Mix well but with a light hand. Form into 8 patties, using a slightly heaping 1/4 cup for each.
  4. PLACE patties on prepared broiler pan. Broil 2" to 4" from heat, turning once, until browned and no longer pink in thickest part, about 10 minutes. Top each with a slice of the cheese and broil 1 minute longer to melt.
  5. PUT bun bottoms on serving plate. Top each with a burger and a tomato slice. Dab evenly with remaining 1 tablespoon pesto. Top with other halves of buns. NUTRITION (per serving of 2 sliders) 406 cal, 41 g pro, 37 g carb, 10 g fiber, 13.5 g fat, 4 g sat fat, 49 mg chol, 622 mg sodium Flat Belly Bonus: Extralean turkey breast can dry out easily because it’s so low in fat. Mixing finely chopped or grated veggies into the meat adds flavor, moisture, and nutrients for few calories. More from Prevention: 8 Festive Finger Foods