Sunday, November 15, 2009

Unfried Chicken

prep 10 min
serves 4
point value 7

1/2 c. all-purpose flour
2 large egg whites
1 1/2 c. cornflake crumbs
4 chicken drumsticks, skinned (about 1 lb.)
4 chicken thighs, skinned (about 1 lb.)
1/2 tsp. each salt and black pepper
1/4 c. fat-free buttermilk

1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.

2. Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, one piece at a time, into the flour, them into the eggs, then into the bread crumbs.

3. Put the chicken on the rack and lightly spray with nonstick spray Bake until golden brown and cooked through, about 45 minutes (do not turn).

"Fried" Onion Rings

prep 15 min
serves 4
point value 2

2 Tbsp. all-purpose flour
1/4 tsp. salt
1/2 c. seasoned dried bread crumbs
1/4 c. fat-free egg substitute
2 large (8 oz.) onions, sliced 1/4 inch thick and separated into double rings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray. Mix the four and salt on a sheet of wax paper. Put the egg substitute in a shallow dish.

2. Coat each double onion ring on the both sides with the flour mixture, shaking off the excess; dip into the egg substitute, then into the crumbs. Transfer to the baking sheet; spray with nonstick spray.

3. Bake until browned on the bottom, 10 minutes. Turn and bake until browned, about 5 minutes.

Idaho Oven Fries

prep 10 min
serves 4
point value 3

4 (5 oz) Idaho Potatoes, scrubbed
1 Tbsp. canola oil
1/4 tsp salt
1/4 tsp. black pepper
1/2 c. ketchup

1. Place a rack in the lowest position in the oven. Preheat the oven to 450 F.

2. Cut each potato lengthwise into 8 wedges. Toss the potatoes with the oil on a heavy rimmed baking sheet and arrange each one flat side down, in a single layer.

3. Bake, without turning, until the bottoms are deep golden and crisp, about 20 minutes; flip the potatoes onto the other flat side. Bake until crisp, about 10 minutes. Sprinkle with the salt and pepper. Serve with ketchup.