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Tuesday, February 1, 2011

Recipe! Healthy Oven Fried Chicken

I'm not entirely sure what it is about meat and potatoes. Not to stereotype but it seems that the men in my life are particularly fond of this down-home combination. For one of my taste testers, I can make all sorts of dishes, gourmet or gastronomically complex, but none of it even remotely compares to good old fashioned meat and potatoes.

Where I live, we're a little bit between the South and the Midwest...though technically Midwest, a lot of the Southern ways are inherent in our culture, depending on the family you're born into or the group of people with whom you spend your time. One thing we've undoubtedly borrowed from the South? Fried chicken. Most people I know love it and eat it in abundance, which is delicious but very unhealthy. One of the major points in the anti-anxiety diet is avoiding fried foods, and while it's fine to indulge every once and awhile, save those indulgences for special occasions.

This recipe is not for a special occasion dinner, but rather a more casual affair, something with friends and family and people that you love. Because what is comfort food for, if not for sharing with the people that you love?

This recipe is low calorie, whole grain, totally healthy and absolutely delicious. Adapted from Ellie Krieger. Warm your leftovers in a toaster oven to ensure crispy results. And most of all, enjoy!



Healthy Oven Fried Chicken


4 large chicken breasts, cleaned and halved
1 large container of plain yogurt, 1 cup reserved

"Egg Wash"

2 egg whites
1 T Dijon mustard
1 t salt
reserved cup of yogurt

"Crispy Crust"

20 whole grain crackers, put through food processor until fine
3 cups corn flakes, put through food processor until fine
1 t garlic powder
1/2 t cayenne pepper

1/4 t paprika
1/4 t mustard
1 t parsley
About 1/2 t ground sea salt

1. Mix chicken pieces with yogurt and allow to marinate, refrigerated, for at least a few hours. This step can be omitted if necessary, but the end result will suffer for it!

2. Preheat oven to 375 degrees. Mix all ingredients for crispy crust in a pie dish or shallow bowl. Mix all ingredients for egg wash in a medium mixing bowl. Line a cookie sheet with parchment paper and arrange each of these elements in an assembly.

3. Remove a piece of chicken, wiping off excess yogurt. Dip in the egg wash until coated, shake off excess egg wash. Drop into crumbs, then flip, using fingers to press crumbs over any bare spots on the chicken. Lay chicken onto cookie sheet, and repeat for all pieces.

4. Bake for twenty-five minutes, flip, and bake an additional twenty-five minutes or until juices run clear. Enjoy!

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