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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Wednesday, October 8, 2008 Analyze this healthy chicken dish By Judyrae Kruse Herald Columnist If only there were a way to turn our trusty, much-loved old recipe standbys into not just absolutely delicious fare, but also affordable AND healthier meals, daily dinners would be a snap. Nice, appealing concept, but let's face it. Making those three things mesh repeatedly, not to mention totally satisfactorily, sounds impossible. Downright, flat out impossible. But is it? Maybe, maybe not. Just maybe, with the right know-how, meaning ready-to-use recipes, there's an easy way specifically designed to get the job done. In fact, we might actually have stumbled across a workable option that will let us have our cake and eat it, too. So to speak, anyway. In "Eat, Shrink & Be Merry!" Canadian cookbook authors and sisters Janet and Greta Podleski have gathered together recipes for everybody's favorite comfy foods, then tweaked, twisted and adapted them until their full flavors still ring out, but the fat and calories have both been wrung out. Does their technique really work? Well, let's take a gander at the upcoming sample, an unfried "fried chicken" takeoff, and see what's what. Titled Kentucky Freud chicken, the recipe includes this funky, unique come-on: "Wanna boost your ego? Whip up our scrumptious, crispy-coated chicken and get everyone psyched about dinner! We don't mean to play mind games, but our chicken isn't exactly fried -- it's baked! (But not half-baked, if you know what we mean.)" Hmmmm. Exceptional taste, easy on the food budget and nutritious, too. Shall we put it to the test and try it ourselves? Sounds like a plan, so let's plan on making: KENTUCKY FREUD CHICKEN Olive or canola oil cooking spray 3 slices 100 percent whole-wheat bread 2 tablespoons barbecue chicken seasoning, divided 2 tablespoons grated Parmesan cheese 1/2 teaspoons dried thyme 1/2 cup whole-wheat flour 1/3 cup fat-free egg substitute (or 1 egg beaten with 1 tablespoon water) 6 bone-in, skinless chicken thighs (about 11/2 pounds) 6 skinless chicken drumsticks (about 11/2 pounds) Preheat oven to 400 degrees. Spray a baking sheet with cooking spray and set aside. Move oven rack to bottom third of oven. Tear bread into chunks and place in the bowl of a food processor or mini chopper. Pulse on and off until the bread is reduced to fluffy crumbs. You should have about 11/2 cups of crumbs. Transfer bread crumbs to a shallow bowl and add 1 tablespoon of the barbecue chicken seasoning, Parmesan cheese and thyme; mix well and set aside. In another shallow bowl, mix together the flour and remaining barbecue chicken seasoning and set aside. Pour egg substitute into yet another shallow bowl. Working with one chicken piece at a time, roll it first in the flour mixture, then dip it in the egg substitute or beaten egg mixture. Shake off excess egg, then coat chicken in the seasoned crumbs. Place on prepared baking sheet. Repeat with remaining chicken pieces. (It can get messy, so hang in there.) Spray chicken pieces lightly with cooking spray. Bake for 40 minutes, until crumbs are lightly browned and chicken is cooked through and no longer pink in the center. Makes 6 servings. Now then, speaking of chicken, it's not just a popular choice, it's about as affordable as food gets nowadays, particularly when it's on sale. Especially if you buy whole chickens. Presumably, then, we'll all be eating more chicken, so we need more chicken recipes. If you have one or two or a few favorite chicken recipes to share, don't hesitate to send them along to Judyrae Kruse at the Forum, c/o The Herald, P.O. Box 930, Everett, WA 98206. As you know, we are always happy to receive your contributions and requests, but please remember that all letters and e-mail must include a name, complete address with ZIP code and telephone number with area code. No exceptions and sorry, but no response to e-mail by return e-mail; send to kruse@heraldnet.com. The next Forum will appear Friday. READER COMMENTS Be the first to comment. You must be a registered user and verify your e-mail address to post comments to blogs or articles on HeraldNet. To register, click here. To read other terms and conditions, click here. Log out

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