baked potato and...

Belle_Fille · February 2011

I have chicken legs/thighs set out for dinner today. What should I do with it? I've REALLY been craving fried chicken, but I know that probably isn't a good idea. Does anyone have any healthier fried chicken suggestions? My side will be a baked potato and probably a frozen veggie

i have 720 calories to work with for that piece of chicken, and my post workout snack (which im unsure what that will be)

mistyb47711 · February 2011

take a lok at this and see what you think...Its stilll 540 calories but thats better then 7something....
http://allrecipes.com//Recipe/oven-fried-chicken-iv/Detail.aspx

malissaperkins · February 2011

I love to use mashed potatoes!! Dredge ur chicken in potato flakes, I add a bunch of seasonings to it too. Then bake it. It's yummy!! Check this website out, it's one of my fave

http://recipes.sparkpeople.com/recipes.asp?food=fried+chicken&anyall=ALL&c1=0&c2=0&c3=0&c4=0&c5=0&calories=0&prep_time=0&total_time=0&sort=number_of_ratings

DHalaby73 · February 2011

Oven Fried Chicken

Prep Time: 10 minutes
Cook Time: 15 minutes

Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

Ingredients
1 cup low-fat buttermilk
2 large egg whites, beaten
1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup cornmeal
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
2 chicken breast halves, skinned (about 1 pound)
2 chicken thighs, skinned (about 1/2 pound)
2 chicken drumsticks, skinned (about 1/2 pound)
2 tablespoons canola oil
Cooking spray
Preparation
Preheat oven to 425°.

Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.

Nutritional Information
Calories:
450 (28% from fat)
Fat:
13.8g (sat 2.5g,mono 6.1g,poly 3.6g)
Protein:
43.5g
Carbohydrate:
35.3g
Fiber:
1.7g
Cholesterol:
109mg
Iron:
3.2mg
Sodium:
803mg
Calcium:
88mg

Nicole114 · February 2011

hungry-girl.com has a "faux frying" method that uses Fiber One cereal for the breading and then you spray it with non stick spray and bake it. I haven't tried it myself but it sounds good. Here's the link... http://www.hungry-girl.com/newsletters/raw/1613

DHalaby73 · February 2011

Cajun-Oven Fried Chicken
You can do this without cajun seasoning if you don't like spicy..

Panko, fresh crunchy Japenese breadcumbs, can be found at Asian markets. They produce the crispest oven-fried chicken, so it's worth the effort. You can try curry powder in place of the Cajun seasoning.

Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)

Ingredients
1/3 cup low-fat buttermilk
1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
2 chicken breast halves (about 1 pound), skinned
2 chicken drumsticks (about1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
Cooking spray
Preparation
Preheat oven to 400°.

Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip chicken, one piece at a time, into buttermilk mixture; dredge in panko.

Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.

Nutritional Information

Calories:
206 (16% from fat)
Fat:
3.7g (sat 1g,mono 1g,poly 0.8g)
Protein:
31.7g
Carbohydrate:
9g
Fiber:
0.3g
Cholesterol:
95mg
Iron:
1.2mg
Sodium:
439mg
Calcium:
39mg

jen0619 · February 2011

These are heavenly and very quick and easy!

1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips

3 Tbsp Dijon mustard

2 1/2 c cornflakes

2 tsp minced fresh sage

1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)

1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.

2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.

Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein

DHalaby73 · February 2011

Buttermilk Oven-Fried Chicken with Coleslaw

Cracker meal gives the coating more crunch; look for it on the baking aisle of your supermarket. If you can't find cracker meal, make your own by pulsing 10 saltine crackers in a food processor until they're finely ground. Or place them in a zip-top plastic bag and crush them with a rolling pin.

Yield: 4 servings (serving size: 1 chicken breast half and 3/4 cup slaw)

Ingredients
Coleslaw:
4 cups packaged cabbage-and-carrot coleslaw
3 tablespoons fat-free mayonnaise
1 1/2 teaspoons sugar
1/2 teaspoon celery seeds
1 1/2 teaspoons cider vinegar
1/8 teaspoon salt
Chicken:
1 cup low-fat buttermilk
4 (8-ounce) bone-in chicken breast halves, skinned
1/3 cup all-purpose flour
1/3 cup cracker meal
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons butter
Preparation
1. To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.

2. Preheat oven to 425°.

3. To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.

4. Combine flour and cracker meal in a shallow dish. Transfer chicken from buttermilk to a work surface. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Working with one chicken breast half at a time, dredge chicken in flour mixture, shaking off excess; set aside. Repeat procedure with remaining chicken and flour mixture.

5. Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn chicken over, and bake at 425° for 32 minutes or until a thermometer registers 165°.

Nutritional Information

Calories:
342 (0.0% from fat)
Fat:
8.8g (sat 4.5g,mono 2.2g,poly 0.8g)
Protein:
45.1g
Carbohydrate:
18.5g
Fiber:
2.6g
Cholesterol:
123mg
Iron:
2.3mg
Sodium:
672mg
Calcium:
95mg

DHalaby73 · February 2011

Oven "Fried" Chicken Fingers with Honey-Mustard Dipping Sauce

Yield: 8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce)

Ingredients
Sauce:
1/4 cup honey
1/4 cup spicy brown mustard
Chicken:
1 1/2 pounds chicken breast tenders (about 16 pieces)
1/2 cup low-fat buttermilk
1/2 cup coarsely crushed cornflakes
1/4 cup seasoned breadcrumbs
1 tablespoon instant minced onion
1 teaspoon paprika
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
1 tablespoon vegetable oil
Preparation
To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400°.

To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Nutritional Information

Calories:
185 (18% from fat)
Fat:
3.7g (sat 0.8g,mono 1.2g,poly 1.2g)
Protein:
21.6g
Carbohydrate:
16g
Fiber:
0.3g
Cholesterol:
49mg
Iron:
1.3mg
Sodium:
306mg
Calcium:
46mg

cardbucfan · February 2011

bumping for the panko fried chicken. Don't have any buttermilk-what can you substitute?

hope_khm · February 2011

Thanks for sharing!

DHalaby73 · February 2011

You can use milk and an egg also in place of the buttermilk ok..

TwilaG · February 2011

Oven Fried Chicken

Prep Time: 10 minutes
Cook Time: 15 minutes

Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)

Ingredients
1 cup low-fat buttermilk
2 large egg whites, beaten
1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup cornmeal
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
2 chicken breast halves, skinned (about 1 pound)
2 chicken thighs, skinned (about 1/2 pound)
2 chicken drumsticks, skinned (about 1/2 pound)
2 tablespoons canola oil
Cooking spray
Preparation
Preheat oven to 425°.

Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done.

Nutritional Information
Calories:
450 (28% from fat)
Fat:
13.8g (sat 2.5g,mono 6.1g,poly 3.6g)
Protein:
43.5g
Carbohydrate:
35.3g
Fiber:
1.7g
Cholesterol:
109mg
Iron:
3.2mg
Sodium:
803mg
Calcium:
88mg

That sounds amazing!

baked potato and...

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