For Baked Chicken

Place 1/4 c. Baking Mix per cut up chicken in brown paper bag. Skin chicken pieces and wash in cold water; blot dry with paper towels. Moisten chicken with tomato juice or skim milk-we're talking damp, not wet. Put all chicken pieces in bag at once; close bag, trapping air inside, and shake until all pieces are coated. Add more mix, if necessary. Arrange chicken on a cooling rack to dry 15 minutes while oven preheats to 450 degrees.

Spray a shallow roasting pan liberally with cooking spray or grease with mixture of lecithin and oil. Arrange chicken pieces skin-side down and bake on lower rack of oven 15 minutes. Turn chicken and continue baking 20 minutes until tender, golden brown, and no longer pink inside.

For Baked Fish

Rinse fish fillets and blot dry. Cut into small portions or sticks. Combine 1 egg white and 2 T. skim milk; pour baking mix into shallow dish or plate. Dip fish pieces in milk mixture, then press into baking mix to coat. Arrange on lightly greased baking sheet and let dry 10 minutes while oven is preheating to 425 degrees. Bake about 15 minutes.