Healthy meal of the week: Baked Fried Chicken, Pilaf Rice and Salad
Healthy Leftover Idea: chicken crescents
Let’s face it, fried chicken tastes great, but it’s not very healthy since it’s breaded and dumped in boiling oil. Worry not, as here is a way to get the same great taste in a much healthier way. Instead of frying the chicken, we’re going to bake it with whole wheat breadcrumbs as a topping and absolutely no oil. Intrigued? Otherwise, wait until you catch a glimpse of the idea of leftover food, great tasting chicken crescents, and that just might convince you to try all of this.
Necessary equipment
– baking sheet
– wire oven rack
– pan with lid (or foil/wrap) to marinate chicken
– pot with lid (for rice)
– food processor (for whole wheat breadcrumbs)
-mixing bowl
– nonstick cooking spray
– whiskey
preparation time
– 75 minutes
Time to cook
– 55 minutes
Ingredients
(4-6 servings)
– 2 pounds bone-in chicken thighs/thighs
– 1 package of Rice Pilaf
– vegetable salad (your preference)
– Italian dressing
– 4 pieces of wholemeal bread (for the breadcrumbs)
– 1/4 cup of yellow cornmeal
– 1/2 cup of low fat milk
– 1 spoon of sugar
– 1 tablespoon olive oil (comparable gold)
– 1 lemon
– seasonings: garlic powder, cayenne pepper, salt and pepper
For chicken crescents
– 1 tube of Pillsbury Low-Fat Crescents
– Ultra-thin slices of pepper jack
Addresses
1. It is best to start by marinating the chicken. Remove the skin from each piece and rinse the chicken under cold water.
2. In a bowl, add 1/2 cup of milk, 1 tablespoon of sugar, 1 tablespoon of cayenne pepper, and 1 teaspoon of garlic powder, salt, and pepper. Also cut the lemon in half and squeeze all the juice into the bowl. Beat until the sugar dissolves into the mixture.
3. Using forks, pierce each piece of chicken a few times so the marinade can really soak through. Carefully roll each piece in the marinade mixture until completely covered. Place in a shallow baking pan, cover, and place in the refrigerator for one hour.
4. If you plan to make homemade whole wheat breadcrumbs, preheat oven to 300 degrees, place 4 slices of bread on a baking sheet. Place in the oven and flip every 15 minutes for a total of 45 minutes. It helps to set the microwave or phone time to repeat every 15 minutes so you don’t forget. When done, remove from oven and allow to cool.
5. Break bread into pieces and place in a food processor. Pulse until there are no more chunks and a smooth pile of whole wheat breadcrumbs remains.
6. Put breadcrumbs, 1/4 cup yellow cornmeal, along with a few pinches of salt, pepper, cayenne, and garlic powder into a bowl and with clean hands mix well.
7. Prepare your baking sheet for the chicken. Place a piece of aluminum foil the entire length of the baking sheet. Spray rack well with nonstick spray and place on top of baking sheet.
8. Preheat oven to 375 degrees. Take the pan with the marinated chicken out of the refrigerator. One piece of chicken at a time (not dripping) hold the bowl of the breadcrumb mixture and use your other hand to sprinkle the mixture on both sides. Do not roll the chicken in the mixture as the marinade will cause it to clump. Once a piece of chicken is completely covered, place it on a wire rack. Repeat for each remaining chicken piece.
9. Place the chicken wire rack pan in the center of your oven. Set the timer for 55 minutes.
10 While the chicken is cooking, you can start the rice pilaf. Follow the instructions on the box. In this example we use 1 3/4 cups of hot water and 1 tablespoon of olive oil. Bring to a boil, add the rice, seasoning packet, and stir well. Reduce to a simmer, cover, and set the timer for 18 minutes.
eleven Last but not least is the salad. Wash lettuce and any vegetables you plan to use. Mix in a bowl and serve an appropriate portion. Wait for the Italian dressing until ready to eat.
12 When the chicken has finished cooking, carefully remove it from the oven and serve a piece or two along with a tablespoon of rice pilaf and your salad. Enjoy!
Healthy Leftovers Idea: Chicken Crescents
Here’s a great treat to try if you have leftover chicken after your meal. Let’s hope there is because these are deliciously flavorful and easy to make. The only additional items you’ll need are a tube of Pillsbury Reduced Fat Crescents and a couple slices of ultra-thinly sliced pepper jack cheese (or another of your choice).
Preheat oven to 375 degrees. On a baking sheet, lightly coat with nonstick spray. Open the container of crescents and separate them carefully. Gently stretch it out a bit to help accommodate the items you will be placing inside. Peel the chicken from the bone and cut into small dice. Use your fingers to check for any small bones that may have slipped away. Layer some chicken pieces, some cooked rice pilaf if desired, and some cheese. Fold the crescent on itself covering all the elements. Using the tines of a fork, press them into the edges to create a good seal. Place all the formed crescents separately on a baking sheet and in the oven. Set the timer for 8 minutes and you’ll have some great-tasting treats to enjoy for lunch or a snack the next day.