Onion Rings

4 sprays cooking spray
2 large egg whites
1/2 c. fat free sour cream
2 large yellow onions sliced into 1/4 inch thick rounds and separated into rings
5 packets uncooked instant oatmeal
2 tsp. garlic powder
1 tsp. salt
1/2 tsp. dry mustard

Preheat oven to 400. Coat 2 large baking sheets with cooking spray. In a large shallow bow, whisk together egg whites and sour cream. Add onion rings and turn to coat. Transfer onion rings to a large bowl and set aside. In a small bowl, combine remaining ingredients. Sprinkle mixture over onions and toss to coat. Spread onions on prepared baking sheets and lightly coat with cooking spray. Bake until tender and golden, about 40-45 mins.

Chicken/Shrimp Alfredo

6 oz. whole wheat fettuccine
shrimp/chicken (however much you want)
1 c. frozen peas
3-4 cloves garlic minced
2 tsp. corn starch
dash of nutmeg
3/4 c. low sodium, low fat chicken broth
1/4 c. Parmesan cheese
3/4 c. 2% Greek yogurt
salt
pepper

Boil your pasta and about 2 mins. before it is done, add the frozen peas. Saute chunks of salt and peppered chicken in a pan using cooking spray as the oil. Add the shrimp when chicken is almost done and cook it through. While pasta is cooking, melt the butter in a saute pan over medium heat and add garlic until fragrant about 2 mins. Combine cornstarch, nutmeg in a bowl and whisk in the chicken broth. Pour into the pan with the butter and garlic and raise the heat so it will boil. Then whisk in the cheese. Remove from heat and stir in yogurt until smooth. Toss the noodles and sauce together. Add the chicken/shrimp. I added some red pepper flakes so it is a little spicy and you may need to add more salt and pepper to taste.