Oven-Fried Chicken
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Cook This! Oven-Fried Chicken Southerners may grunt and grumble about the travesty of “fried” chicken not being cooked in big skillets of melted lard, but we’d bring this crispy, succulent bird to a church potluck in Savannah without batting an eye. A long soak in buttermilk spiked liberally with hot sauce both tenderizes and flavors the meat, while the spiced panko provides a layer of captivating crunch. We won’t go as far as to say you won’t taste the difference (properly fried chicken has a depth of flavor that stretches straight to your soul), but we can say with confidence that this chicken hits the spot. NUTRITIONAL You’ll Need: How to Make It: 2 cups buttermilk l Combine the buttermilk and hot sauce in a large bowl Better Bread Crumbs ¼ cup Frank’s Red Hot or a sealable plastic bag. Add the chicken and turn pepper sauce to coat. Cover the bowl or seal the bag and marinate No matter how little in the refrigerator for at least 1 hour and up to 12. oil they absorb, bread 1 lb chicken drumsticks crumbs are always l and thighs Preheat the oven to 450°F. In a bowl, combine the empty calories, but bread crumbs with the spices. Working one piece breading on meat and 2 cups panko bread at a time, remove the chicken from the buttermilk fish doesn’t need to be crumbs marinade and dip into the bread crumbs to thoroughly a total nutritional zero. ½ tsp garlic salt coat. (When breading food, it’s best to use one hand Nuts make a perfect for the dry element and one for the wet.) crunchy breading for ½ tsp smoked paprika chicken and fish fillets, l ½ tsp salt Place the breaded chicken on a nonstick baking coating them in a sheet. Bake for about 20 minutes, until browned and crunchy sheath rich in ½ tsp black pepper crisp on the outside and cooked all the way through. fiber and healthy fat. 1/8 tsp cayenne Almonds, pecans, and Makes 4 servings / pine nuts make for the Cost per serving: $1.12 310 calories best coasting. Simply drop them in a food 7 g fat (2.5 g saturated) processor and blend 710 mg sodium until finely chopped. 680 calories 48 g fat Not That! (10 g saturated) 1,560 mg sodium KFC Save! 370 calories Extra Crispy and $2.84! Thighs (2) Price: $3.96 208 Cook This! with Tomato, Olives, Chicken and Capers Ever wonder why everything “tastes like chicken”? Because chicken doesn’t taste like much in particular, making it a catch-all canvas for describing other things that don’t taste like anything. The good news is this chicken does taste like something: Roasting it with tomatoes, capers, and olive oil bastes the chicken in a savory broth, keeping the meat moist and ultimately providing both a chunky, textured topping and an intensely satisfying sauce to dump over the top. You can pull this off in a single baking dish, but the foil is there to catch all the drippings—and spare you the post-dinner cleanup. You’ll Need: How to Make It: 4 boneless, skinless l Preheat the oven to 450°F. Season the chicken with salt and pepper. chicken breasts Take four large sheets of aluminum foil and fold each in half, then fold up (4–6 oz each), pounded about 1" of each side to create four trays, each large enough to comfortably to uniform 1/4" thickness hold a chicken breast. Place a breast on each piece of foil. Salt and black pepper l Combine the tomatoes, onion, olives, pine nuts, capers, and olive oil with to taste a few pinches of salt and pepper in a mixing bowl. Top the chicken breasts 1 pint cherry tomatoes with the mixture. or 2 cups chopped l Place the chicken trays on a baking sheet and bake for about 15 minutes, tomatoes until the chicken is cooked through. Serve with the tomato mixture and any ½ red onion, diced accumulated juices from the foil drizzled on top. Garnish with basil if using. 1/4 cup green olives, Makes 4 servings / Cost per serving: $2.93 pitted and chopped 1/4 cup pine nuts Many of the garnish ingredients in 2 Tbsp capers this book are optional because of cost, not taste. In a perfect world, you’d 2 Tbsp olive oil have them on hand, but if paying $3 for a few basil leaves feels unreasonable, Thinly sliced fresh basil 310 calories the dish will survive well without it. 18 g fat (optional) (2.5 g saturated) 420 mg sodium 1,830 calories Not That! 52 g saturated fat Cheesecake Factory 735 mg sodium Chicken Piccata Price: $15.95 Save! 1,520 calories and $13.02! 214 Cook This! with Red Wine Seared Sirloin Mushrooms Do you really want to go out and spend $20 or $30 on a steak dinner only to find out the beef was of dubious origin and the nutritionals look more like Dow Jones updates than calorie counts? That’s what’s in store for you when you seek out your beef fix at one of our country’s largest national chains. We not only guarantee that this recipe will slash your bill by 75 percent, but that your taste buds will thank you many times over. Skip the grill and cook on cast iron instead—it not only gives your steak a marvelous crust in a matter of minutes, but it helps form the basis for this knockout mushroom sauce. Cook this when you need to impress someone —even if it’s just yourself. You’ll Need: How to Make It: 1 Tbsp olive oil l Preheat the oven to 400°F. Heat the oil in a large cast-iron or 4 sirloin steaks or petite oven-safe skillet over high heat. Season the steaks with salt and filets (6 oz each) plenty of black pepper and add to the hot pan. Sear the first side for 3 to 4 minutes, until a deep brown crust has developed, then flip. Salt and black pepper Place the pan in the oven to finish cooking (about 6 to 8 minutes to taste for medium rare; an instant-read thermometer inserted into the 2 shallots, minced thickest part will read 135°F). Remove from the oven and transfer the steaks to a cutting board to rest. 2 cloves garlic, minced l ½ lb white or cremini Using a potholder, place the pan back on the stove over medium heat. mushrooms, cleaned, Add the shallots, garlic, and mushrooms and cook for 3 to 4 minutes, stems removed, until the mushrooms have begun to caramelize. Add the red wine and sliced and the stock, using a wooden spoon to scrape the bottom of the pan. Cook for another 2 to 3 minutes, until the alcohol has burned off and 1 cup red wine the liquid has reduced by about half. Stir in the rosemary. 1 cup low-sodium l Divide the steaks among four plates, beef stock top with mushrooms, and spoon on the sauce. 405 calories 2 tsp fresh rosemary, Makes 4 servings / 12 g fat chopped Cost per serving: $4.47 (5 g saturated) 677 mg sodium Not That! 1,040 calories IHOP Sirloin Steak Tips Save! Dinner 635 calories Price: $12.99 and $8.52! 218.