Wednesday, April 29, 2009
Unfried Chicken & Idaho Oven Fries
My parents got a hold of my May/June issue of Weight Watchers magazine and saw these recipes. They were really excited about trying them. I was really proud of them because they usually stick to fad dieting and they don't typically care for altering recipes to make them healthy. The stepdad acted like he didn't care for it but I think he really did. The chicken could have used a little more seasoning, but it still tasted good. Nice and crunchy, and still juicy. Both my mom, my husband, and I liked it.
1/2 cup all purpose flour
2 large egg whites
1 1/3 cup corn flake crumbs (It took almost a whole box of flakes to make 1 1/3 cups of crumbs!)
4 chicken drumsticks, skinned (about 1 lb)
4 chicken thighs, skinned (about 1 lb)
1/2 tsp each salt & pepper
1/4 cup fat free buttermilk
Preheat oven to 375 degrees F. Line a large shallow baking pan with foil. Place a wire rack on the pan and spray with cooking spray.
Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a separate plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, 1 piece at a time, in the the flour, then the eggs, then the crumbs.
Put the chicken on the rack and lightly spray with cooking spray. Bake until golden brown and cook through, about 45 minutes. Do not turn.
1 serving = 1 leg or thigh @ 7 points.
331 calories, 9 g fat, 29 g carbs, 1 g fiber, 33 g protein
Idaho Oven Fries
4 Idaho potatoes, scrubbed
1 Tbsp canola oil
1/4 tsp salt
1/4 tsp black pepper
1/2 cup ketchup
Place a rack in the lowest position in the oven. Preheat to 450 degrees F.
Cut each potato lengthwise into 8 wedges. Toss the potatoes with the oil on a heavy rimmed baking sheet and arrange each one, flat side down, in a single layer.
Bake without turning until the bottoms are deep golden and crisp, about 20 minutes; flip the potatoes onto the other flat side. Bake until crisp, about 10 minutes. Sprinkle with salt and pepper, serve with ketchup.
1 serving = 8 fries + 2 Tbsp ketchup @ 3 points
166 cals, 4 g fat, 32 g carbs, 3 g fiber, 3 g protein