of February 22, 2009
you ever crave crispy fried chicken? You can have
the taste without all of the bad fats. Try this
oven fried chicken. We especially like the crunch
in this breading.
1/3 cups rice-corn crispy cereal, (recommended:
2 1/4 cups broken bagel chips or melba toast
1 tablespoon canola oil
2 teaspoons kosher salt
1/4 to 1/2 teaspoon cayenne pepper **
1/2 teaspoon sweet paprika
1/2 teaspoon freshly ground black pepper
1/2 cup low fat mayonnaise (We use Hellmann's®®
1 teaspoon Dijon mustard
24 ounces bone-in, skinless chicken breasts or
24 ounces drumsticks*
Preheat the oven to 400 degrees F. Set a rack
on a foil lined baking sheet. Spray the rack generously
with cooking spray.
grind the cereal and toasts together in a food
processor. Transfer crumbs to a large gallon size
plastic bag. Add the oil, salt, cayenne, paprika,
and ground pepper and toss to mix thoroughly.
Whisk the light mayonnaise and Dijon mustard together
in a medium shallow bowl. Add chicken to mayonnaise
and turn to coat all the pieces evenly. Drop the
chicken into the plastic bag, seal and shake until
each piece is evenly coated. Place coated pieces
on the prepared rack. Spray the chicken pieces
evenly with cooking spray, and bake until the
coating crisps and browns and an instant-read
thermometer inserted in the thickest part of the
pieces registers 160 degrees F, 35 to 40 minutes.
to a platter and serve hot or at room temperature.
* Cooking the chicken on the bone result in more
moist and juicy chicken. If you can't find bone-in
skinless chicken, simply pull off the skin before
coating. Some chicken breast halves can be quite
large. To get a healthy 6 ounce portion, cut the
breast pieces crosswise with a heavy knife into
pieces about the same size as a chicken thigh.
Start out with even less cayenne if you are sensitive
to hot seasoning.
Serving: (using breast meat) 323 Calories; 8g
Fat (22.1% calories from fat); 1g Saturtated Fat;
34g Protein; 27g Carbohydrate; 2g Dietary Fiber;
79mg Cholesterol; 1561mg Sodium. Exchanges: 1
1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Fat; 0 Other
Serving (using drumsticks): 287 Calories; 9g Fat
(29.7% calories from fat); 1g Saturated Fat; 23g
Protein; 27g Carbohydrate; 2g Dietary Fiber; 73mg
Cholesterol; 1556mg Sodium. Exchanges: 1 1/2 Grain(Starch);
2 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates.
of February 15, 2009
and Storing Tomatoes
As long as they are kept at room temperature,
tomatoes picked at the mature green stage will
finish ripening in supermarkets and after you
purchase them. Within a few days, they will soften
slightly, turn red and—most important of
all—develop their full flavor and aroma.
avoid interrupting this process, place the tomatoes
on a counter or in a shallow bowl at room temperature
until they are ready to eat. DO NOT REFRIGERATE
When tomatoes are chilled below 55° F, the
ripening comes to a halt and the flavor never
speed up the process, keep tomatoes in a brown
paper bag or closed container to trap the ethylene
gas that helps them ripen. Adding an ethylene-emitting
apple or pear to the container can also hasten
ripening. Store the tomatoes in a single layer
and with the stem ends up, to avoid bruising the
they are fully ripened, tomatoes can be held at
room temperature or refrigerated for several days.
When you’re ready to use them, bring the
tomatoes back to room temperature for fullest
To peel: Fill a saucepan with
enough water to cover tomatoes; bring to a boil.
Immerse tomatoes about 30 seconds; drain and cool.
Remove stem ends and slip off skins.
To seed: Cut tomatoes in half
crosswise. Gently squeeze each half, using your
fingers to remove seeds. To reserve the juice
for use in dressings, sauces or soups, seed the
tomato into a strainer held over a bowl.
Tomato Shells: Cut a 1/2 inch
slice off the stem end of each tomato. Using a
spoon, scoop out the pulp.
Roast: Preheat oven to 450°
F. Halve tomatoes crosswise. Place halves, cut
side down, on a shallow baking pan; brush with
oil. Roast until lightly browned, about 20 minutes;
cool. Remove skins and stem ends.
Slow-Cook: Preheat oven to 300°
F. Remove stem ends; slice tomatoes. Place slices
on a shallow baking pan; brush with oil. Cook
until tomatoes soften and shrink, about 45 minutes.
1 small tomato = 3 to 4 ounces
1 medium tomato = 5 to 6 ounces
1 large tomato = 7 or more ounces
1 pound of tomatoes = 2 1/2 cups chopped or 1
1/2 cups pulp
of February 9, 2009
Get into the habit of measuring the oil you
use while you cook,
rather than just pouring it out of the bottle.
It will be much
easier to moderate the amount you use.
non-stick cookware so that you don't have to
use as much,
if any, fat. When sauteing, use a small amount
of chicken broth
or wine instead of butter or oil.
make fat-free broth, chill your meat or chicken
fat will rise to the top, and you can remove
it before using
vegetables and fruits, including potatoes and
retain many of their nutrients in their skin.
So when possible,
leave the skin on your fruits and vegetables
and cook them whole.
lettuce is loaded with vitamins compared to
It has three times as much Vitamin C and six
times as much
C is destroyed quickly in cooking - so cook
vegetables with Vitamin C in the smallest amount
possible and for a short amount of time.
up on spices. One of the keys to cooking low-fat
getting bored is to spice your food well. When
you have finished
your recipe, always taste it and adjust the
spices to meet your taste.
the best (i.e. heaviest) set of non-stick cookware
cooking a dish with both vegetables and meat
(i.e. in stir frys
and stews), reduce the amount of meat by 1/3
and increase the amount
of vegetables by 1/3. You will hardly notice!
gravies with milk or broth blended in the blender
flour. Be sure to cook long enough to remove
the raw flour taste.
You'll never notice the lack of fat.
olive oil for cooking when appropriate. It adds
to the taste
of the dish and is better for you.
of February 1, 2009
Sweetness of Honey
substitute honey for sugar in recipes, start by
substituting up to half of the sugar called for.
With a little experimentation, honey can replace
all the sugar in some recipes.
When baking with honey, remember the following:
any liquid called for by 1/4 cup for each cup
of honey used.
l/2 teaspoon baking soda for each cup of honey
oven temperature by 25 F to prevent over-browning.
Because of its high fructose content, honey has
a higher sweetening power than sugar. This means
you can use less honey than sugar to achieve the
When measuring honey, coat the measuring cup with
non-stick cooking spray or vegetable oil before
adding the honey. The honey will slide right out.
To retain honey's wonderfully luxuriant texture,
always store it at room temperature; never in
the refrigerator. If your honey becomes cloudy,
don't worry. It's just crystallization, a natural
process. Place your honey jar in warm water until
the crystals disappear. If you're in a hurry,
place it in a microwave-safe container and heat
it in the microwave on HIGH for 2-3 minutes, stirring
every 30 seconds. Remember, never boil or scorch