Healthy Recipes
Healthy Recipes
Healthy Recipes
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Low Fat Recipes
Use bouillon cubes or granules to add flavor to rice and potatoes. You won't miss the butter.
Try sauteeing in wine or broth. You really do not need to use fat to soften onions, garlic and peppers.
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Week of November 30, 2008

Are you yearning for something crunchy? Tired of broiled, sauteed and pan seared. Try oven frying it with panko. It has the crunchiness you are looking for.

Panko Chicken Strips

Serves 3

1 1/2 cup buttermilk
3/4 cup panko
1/4 cup grated Romano Parmesan cheese blend
1 tablespoon finely chopped fresh parsley (optional)
1 teaspoon garlic salt
1/4 teaspoon black pepper
1 1/4 - 1 1/2 pounds boneless skinless chicken breast tenders
Olive oil cooking spray

Preheat oven to 400 F; have ready a baking pan that's been lined with foil that is nonstick (like Reynolds Wrap Release; Kroger also has their own brand)

Mix panko, cheese blend, garlic salt and black pepper and place in shallow dish.

Place buttermilk in a shallow dish.

Dip breast tender in buttermilk and roll in panko mixture. Place in prepared baking pan. Light spray with cooking spray.

Bake in preheated oven for 20 to 25 minutes, or until chicken is just cooked through and panko begins to brown. Turn once half way through cooking.

Serve with your favorite dipping sauce.

COOKS NOTE: This method can also be used with vegetables like zucchini strips or button mushrooms. I have even used it with sliced cauliflower.

Week of November 23, 2008

The Thanksgiving Bird

If you have never brined a turkey, you are missing some of the tenderest and moist turkey ever! Here is a recipe we think is very flavorful.

1 (16 pound) frozen young turkey

For the brine
1 cup kosher salt
1/2 cup light brown sugar
1 gallon vegetable stock
1 tablespoon black peppercorns
1/2 tablespoon allspice berry
1/2 tablespoon candied ginger
1 gallon ice water

For the aromatics
1 red apple, sliced
1/2 onion, sliced
1 cinnamon stick
1 cup water
4 sprigs rosemary
6 leaves sage
Canola oil

Combine all brine ingredients, except ice water, in a stock pot and bring to a boil. Stir to dissolve solids, then remove from heat, cool to room temperature refrigerate until thoroughly chilled.

Early on the day of cooking, (or late the night before) combine the brine and ice water in a clean 5 gallon bucket. Place thawed turkey breast side down in brine, cover, and refrigerate or set in cool area (like a basement) for 6 hours. Turn turkey over once, half way through brining.

A few minutes before roasting, heat oven to 500 degrees.

Combine the apple, onion, cinnamon stick and cup of water in a microwave safe dish and microwave on high for 5 minutes.

Remove bird from brine and rinse inside and out with cold water.Discard brine. Place bird on roasting rack inside wide, low pan and pat dry with paper towels. Add steeped aromatics to cavity along with rosemary and sage. Tuck back wings and coat whole bird liberally with canola (or other neutral) oil.

Roast on lowest level of the oven at 500F for 30 minutes.

Remove from oven and cover breast with double layer of aluminum foil, insert probe thermometer into thickest part of the breast and return to oven, reducing temperature to 350°F. Set thermometer alarm (if available) to 161°F.

A 14-16 pound bird should require a total of 2-2 1/2 hours of roasting. Let turkey rest, loosely covered for 15 minutes before carving.

Week of November 9, 2008

Help for the Overworked Cook - Frozen Foods

Even if you hardly find time to cook, basic frozen ingredients such as vegetables, fruits and meats can help you get a fresh, tasty and nutritious meal on the table.

If you feel like you're compromising on quality or nutrition, don't worry. Frozen fruits and vegetables are often more nutritious than their fresh counterparts.

Food intended for freezing always gets processed and quickly frozen within hours of being picked, whereas fresh produce from the grocery store is usually picked while it's unripe so that it can withstand shipping.

Fresh produce may sit in storage or on the shelves for days, weeks, or even months before you buy it. Nutrients in fresh foods deplete the longer they sit on the shelf, whereas freezing preserves the majority of nutrients in foods, even when frozen for an extended period of time.

To speed up your kitchen duties, just think, all the washing, trimming and chopping has been done for you!

 


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