Healthy food of the week: Baked Fried Chicken, Pilaf Rice and Salad
Healthy leftover idea: chicken half moons
Let’s face it, fried chicken tastes great, but it’s not very healthy since it’s breaded and poured into boiling oil. Fret not, as here’s a way to get the same great taste in a much healthier way. Instead of frying the chicken, we are going to bake it with whole grain breadcrumbs as a topping and absolutely no oil. intrigued? Otherwise, wait until you catch a glimpse of the idea of leftover food, great-tasting chicken croissants and that might just convince you to try all of this.
necessary equipment
– baking sheet
– wire oven rack
– pan with lid (or foil/wrap) to marinate chicken
– pot with lid (for rice)
– food processor (for wholemeal breadcrumbs)
-mixing bowl
– non-stick spray oil
– whiskey
preparation time
– 75 minutes
Time to cook
– 55 minutes
Ingredients
(4-6 servings)
– 2 pounds bone-in chicken thighs/thighs
– 1 package of Rice Pilaf
– vegetable salad (your preference)
– Italian dressing
– 4 pieces of wholemeal bread (for the breadcrumbs)
– 1/4 cup of yellow cornmeal
– 1/2 cup low-fat milk
– 1 spoon of sugar
– 1 tablespoon olive oil (comparable gold)
– 1 lemon
– seasonings: garlic powder, cayenne pepper, salt and pepper
For chicken half moons
– 1 tube of Pillsbury Low-Fat Crescents
– Ultra thin slices of pepper jack
Addresses
1. It is best to start by marinating the chicken. Remove the skin from each piece and rinse the chicken under cold water.
two. In a bowl add 1/2 cup of milk, 1 tablespoon of sugar, 1 tablespoon of cayenne pepper and 1 teaspoon of garlic powder, salt and pepper. Also cut the lemon in half and squeeze all the juice into the bowl. Beat until the sugar dissolves into the mixture.
3. Using forks, pierce each piece of chicken a few times so the marinade can really penetrate. Carefully roll each piece in the marinade mixture until completely covered. Place in a shallow baking pan, cover, and place in the refrigerator for an hour.
Four. If you plan to make homemade whole grain breadcrumbs, preheat oven to 300 degrees, place 4 slices of bread on a baking sheet. Place in the oven and flip every 15 minutes for a total of 45 minutes. It helps to set the microwave or phone time to repeat every 15 minutes so you don’t forget. When it’s done, remove it from the oven and let it cool.
5. Break bread into pieces and place in a food processor. Pulse until no more chunks remain and a smooth pile of whole grain breadcrumbs remains.
6. Put breadcrumbs, 1/4 cup yellow cornmeal, along with a few pinches of salt, pepper, cayenne and garlic powder in a bowl and with clean hands mix well.
7. Prepare your baking sheet for the chicken. Lay a piece of foil down the entire length of the baking sheet. Spray rack well with nonstick spray and place on top of baking sheet.
8. Preheat oven to 375 degrees. Take the pan with the marinated chicken out of the refrigerator. One piece of chicken at a time (not dripping) hold bowl with breadcrumb mixture and use other hand to sprinkle mixture on both sides. Do not roll chicken in mixture as marinade will cause lumps to form. Once a piece of chicken is completely covered, place it on a wire rack. Repeat for each remaining piece of chicken.
9. Place the chicken wire rack pan in the center of your oven. Set the timer to 55 minutes.
10 While the chicken is cooking, you can start the rice pilaf. Follow the instructions on the box. In this example we use 1 3/4 cups of hot water and 1 tablespoon of olive oil. Bring to a boil, add rice, seasoning packet and stir well. Reduce to a simmer, cover, and set the timer for 18 minutes.
eleven Last but not least is the salad. Wash any lettuce and any greens you plan to use. Mix in a bowl and serve a suitable portion. Wait for the Italian dressing until ready to eat.
12 When the chicken has finished cooking, carefully remove it from the oven and serve a piece or two along with a dollop of rice pilaf and your salad. Enjoy!
Healthy Leftover Idea: Chicken Crescents
Here’s a great treat you can try if there’s any chicken left over after your meal. Let’s hope there is because these are deliciously tasty and easy to make. The only extra items you’ll need are a tube of Pillsbury Reduced Fat Crescents and a couple of slices of ultra-thin-sliced pepper jack cheese (or another of your choice).
Preheat oven to 375 degrees. On a baking sheet, coat lightly with nonstick spray. Open the container of crescents and carefully separate them. Gently stretch a little to help accommodate the items you will be placing inside. Peel the chicken from the bone and cut it into small cubes. Use your fingers to check for any small bones that may have slipped out. Top with some chicken pieces, some cooked pilaf rice if you like, and some cheese. Fold the half moon on itself covering all the elements. Using the tines of a fork, press down on the edges to create a good seal. Place all the crescents formed separately on a baking sheet and in the oven. Set the timer for 8 minutes and you’ll have some great tasting treats to enjoy for lunch or snack the next day.
