Cookbook

HR: 'No-Fry' Finger Lickin' Oven Fried Chicken + Garlic Fries*

HR: 'No-Fry' Finger Lickin' Oven Fried Chicken + GARLIC FRIES*

'No-Fry' Fried Foods
Deep-fried favorites get a nutritional makeover, and taste yummy
Marinate skinless chicken pieces in buttermilk and coat with a seasoned flour mixture, then spray with canola cooking spray, and bake in the oven, followed with a quick turn under the broiler. This chicken is great cold, too!
webmd.com
Ingredients:

1 whole chicken, cut into pieces
1 cup low-fat buttermilk
1 cup unbleached white flour
1/2 teaspoon ground chipotle pepper (cayenne red pepper can be substituted -- increase to 1 teaspoon if extra "heat" is desired)
1/4 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon white pepper
Canola cooking spray
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GARLIC FRIES:
Canola cooking spray
1 1/2 pounds peeled baking potatoes, cut into 1/4-inch-thick strips
2 teaspoons vegetable oil (canola oil if possible)
1/4 teaspoon salt
1 Tablespoon butter
2 1/2 teaspoons minced fresh garlic (or 4 garlic cloves, minced)
1 Tablespoon finely chopped Italian or regular parsley
1 Tablespoon freshly grated or shredded Parmesan cheese

Instructions:

Remove skin from chicken pieces and discard.
Combine chicken pieces and buttermilk in a gallon-sized zip-top bag.
Refrigerate sealed bag in a medium-size bowl for several hours or overnight.
Preheat oven to 450ºF.
Add flour, chipotle pepper, cumin, salt, and white pepper to a new gallon-sized, zip-top bag or medium-size shallow bowl.
Stir with fork to blend ingredients well.
Remove a piece of chicken from buttermilk and gently shake off excess buttermilk.
Immediately dip chicken into flour mixture; coat well.
Holding chicken piece over a plate, spray top and bottom well with canola cooking spray.
Dip chicken piece into flour mixture a second time and spray again with canola cooking spray.
Place chicken bone-side down onto a cookie sheet.
Repeat with remaining pieces of chicken.
Bake until chicken is cooked throughout and coating is golden brown (about 25-30 minutes).
Switch the oven to broil, and broil the chicken 6 inches from the heat for a minute or two (until outside of chicken is nicely browned), watching very carefully so as not to burn.
Makes 4 servings
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Garlic Fries
Toss cut potatoes with a small amount of canola oil in a gallon-sized zip-top bag.
Lay the fries flat on a cookie sheet and sprinkle with seasonings.
Garlic fries are popular at ballparks across the country.
This is a lighter rendition using a lot less oil AND a lot less butter.
Preheat oven to 400ºF.
Coat a 9 x 13-inch baking pan with canola cooking spray.
Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
Arrange potatoes in a single layer on prepared baking sheet.
Bake for 40 minutes or until potatoes are tender and golden brown, turning after 20 minutes.
Place butter and garlic in a large nonstick skillet; cook over low heat 2 minutes, stirring constantly.
Add potatoes, parsley, and Parmesan cheese to pan; toss to coat.
Serve immediately.

Posted by Sass
PER SERVING: 261 calories, 32 g protein, 13 g carbohydrate, 8 g fat (2 g saturated fat, 3.2 g monounsaturated fat, 1.9 g polyunsaturated fat), 92 mg cholesterol, 0.5 g fiber, 365 mg sodium, 2 mg iron, 35 mg calcium. Calories from fat: 29%

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