Fried Foods: No Fry Versions, Still Tasty (cont.)

1 whole chicken, cut into pieces
1 cup low-fat buttermilk
1 cup unbleached white flour
1/2 teaspoon ground chipotle pepper (cayenne red pepper can be substituted -- increase to 1 teaspoon if extra "heat" is desired)
1/4 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon white pepper
Canola cooking spray

  • Remove skin from chicken pieces and discard. Combine chicken pieces and buttermilk in a gallon-sized zip-top bag. Refrigerate sealed bag in a medium-size bowl for several hours or overnight.
  • Preheat oven to 450 degrees. Add flour, chipotle pepper, cumin, salt, and white pepper to a new gallon-sized, zip-top bag or medium-size shallow bowl. Stir with fork to blend ingredients well.
  • Remove a piece of chicken from buttermilk and gently shake off excess buttermilk. Immediately dip chicken into flour mixture; coat well. Holding chicken piece over a plate, spray top and bottom well with canola cooking spray. Dip chicken piece into flour mixture a second time and spray again with canola cooking spray. Place chicken bone-side down onto a cookie sheet.
  • Repeat with remaining pieces of chicken.
  • Bake until chicken is cooked throughout and coating is golden brown (about 25-30 minutes). Switch the oven to broil, and broil the chicken 6 inches from the heat for a minute or two (until outside of chicken is nicely browned), watching very carefully so as not to burn.

Makes 4 servings

PER SERVING: 261 calories, 32 g protein, 13 g carbohydrate, 8 g fat (2 g saturated fat, 3.2 g monounsaturated fat, 1.9 g polyunsaturated fat), 92 mg cholesterol, 0.5 g fiber, 365 mg sodium, 2 mg iron, 35 mg calcium. Calories from fat: 29%

Garlic Fries

Use cooking technique 2. Toss cut potatoes with a small amount of canola oil in a gallon-sized zip-top bag. Lay the fries flat on a cookie sheet and sprinkle with seasonings. Garlic fries are popular at ballparks across the country. This is a lighter rendition using a lot less oil AND a lot less butter.

Canola cooking spray
1 1/2 pounds peeled baking potatoes, cut into 1/4-inch-thick strips
2 teaspoons vegetable oil (canola oil if possible)
1/4 teaspoon salt
1 tablespoon butter
2 1/2 teaspoons minced fresh garlic (or 4 garlic cloves, minced)
1 tablespoon finely chopped Italian or regular parsley
1 tablespoon freshly grated or shredded Parmesan cheese

  • Preheat oven to 400 degrees. Coat a 9 x 13-inch baking pan with canola cooking spray.
  • Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
  • Arrange potatoes in a single layer on prepared baking sheet. Bake at 400 degrees for 40 minutes or until potatoes are tender and golden brown, turning after 20 minutes.
  • Place butter and garlic in a large nonstick skillet; cook over low heat 2 minutes, stirring constantly. Add potatoes, parsley, and Parmesan cheese to pan; toss to coat. Serve immediately.

Makes 3 servings

PER SERVING: 256 calories, 6 g protein, 42.3 g carbohydrate, 7.7 g fat (3.3 g saturated fat, 2 g monounsaturated fat, 2 g polyunsaturated fat), 12 mg cholesterol, 3.5 g fiber, 243 mg sodium, 55 mg calcium. Calories from fat: 27%.

Originally published June 27, 2003
Medically updated Nov. 18, 2004.


Health Solutions From Our Sponsors