healthy meal of the week: Baked Fried Chicken, rice pilaf & Salad
healthy idea remains: Chicken Croissants
Face it, tastes damn good fried chicken, but it is not very healthy because it is breaded and dumped in boiling oil . Do not worry because this is a way to get the same great taste of a much healthier way. Instead of frying the chicken we will cook using whole wheat bread crumbs as a coating and absolutely no oil. Intrigued? Otherwise, wait until you get a glimpse of the idea of growing food remains great tasting chicken and could convince you to give all for this solution.
Materials
– a baking sheet
– grill oven
– pan with lid (or foil / film) to marinate
– pot with lid (for rice)
– food processor (for whole wheat bread crumbs)
– Bowl
– non-stick cooking spray
– whipping
Preparation Time
– 75 minutes
Cooking time
– 55 minutes
Ingredients
(4-6 servings)
– 2 pounds chicken drumsticks bone / thighs
– 1 package rice pilaf
– salad leaves (your preference)
– Italian dressing
– 4 pieces bread whole wheat (for bread crumbs)
– 1/4 cup yellow cornmeal
– 1/2 cup low-fat milk
– 1 tablespoon sugar
– 1 tablespoon olive oil (or comparable)
– 1 lemon
– seasonings: garlic powder, cayenne pepper, salt and pepper
For Chicken Croissants
– 1 lightweight tube Pillsbury Crescents
– Ultra Thin slices Pepper Jack
Directions
1. The best thing is to start by marinating the chicken. Remove the skin of each chicken piece and rinse under cold water.
2. In a bowl add the 1/2 cup milk, one tablespoon sugar, 1 tablespoon cayenne pepper, and 1 teaspoon of each powder garlic, salt and pepper. Also Cut the lemon in half and squeeze the juice into the bowl. Whisk until sugar is dissolved in the mixture.
3. using forks, pierce each piece of chicken several times to marinade can really soak in. Roll each piece into the marinade mixture until completely coated. Place in a baking dish shallow dish, cover and refrigerate for one hour.
4. If you plan to house whole wheat bread crumbs, preheat oven to 300 degrees, place 4 slices of bread on a baking sheet. Place in the oven and return 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 do not forget. When done remove from oven and let cool.
5. Break the bread into pieces and place in a food processor. Pulse until there are no lumps longer and you are left with soft pile of sliced whole wheat bread.
6. PUT crumbs, 1/4 cup yellow corn flour, with a few pinches of salt, pepper, cayenne pepper and garlic powder in a bowl and with clean hands and mix well.
7. Prepare your cooktop for chicken. Place a piece of paper over the entire length of the cooking plate. Spray the grill with nonstick well and place on top of the baking sheet.
8. Preheat oven to 375 degrees. Take pan with Marinate the chicken from the refrigerator. A piece of chicken at a time (not soaked) hold on the bowl crumb mixture and use your other hand to sprinkle mixture while on both sides. Do not roll the chicken in the mixture from the marinade will cluster to form. Once a piece of chicken is completely covered, placed on top of the grid. Repeat for each remaining piece of chicken.
9. Place pan with square wire chicken oven center. Set the timer for 55 minutes.
10. While the chicken is cooked, you can start the rice pilaf. Follow the instructions on the box. In this example, we used a 3/4 cups hot water and 1 tablespoon of olive oil. Bring to a boil, add the rice, seasoning packet and mix well. Reduce heat, cover and set timer for 18 minutes.
11. Last but not least is the salad. Wash lettuce and vegetables you plan to use. Mix in a bowl and serve appropriate portion size. Keep out of the Italian dressing until serving.
12. When the chicken is finished cooking carefully remove from oven and serve a song or two along a ball of rice pilaf and a salad. Enjoy
remains healthy Idea: Chicken Croissants
This is a great pleasure that you can try if there are leftover chicken after your meal. I hope there is because they are delightfully tasty and simple to do. The only additional items you will need are a Fat Pillsbury croissants tube reduced and some slices of ultra-thin slices of pepper jack (or another of your choice).
Preheat oven to 375 degrees. On a baking sheet lightly coat with non-stick. Open container growing and carefully separated. Gently stretch a bit to help accommodate the items that you put in. Strip the chicken bones and cut into small pieces. Use your fingers to check for any small bones that may have snuck through. Place a few pieces of chicken, a little rice pilaf cooking if you like, and some cheese. Fold the growing about himself covering all articles. With pitchforks press them into the edges to create a good seal. Place all the croissants formed spaced on a hob and in the oven. Set the timer to 8 minutes and you will have some great tasting treats to enjoy for lunch or a snack the next day.
