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Oven Fried Foods--The Best of Both Worlds!
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Elaine Magee, MPH, RD posted:
After twenty years of lightening recipes I've found (with a few exceptions--namely donuts) that anything a deep-fat fryer can do, an oven or nonstick frying pan can do just as well.

Many of the desirable characteristics of deep-fried foods can be duplicated in your oven or in your nonstick frying pan with a little bit of oil. It's the best of both worlds because you get the crispiness and golden exterior of a fried food but with a lot less oil.?

Of course, it isn't quite as simple as shaking and baking. Here are a few light frying techniques to keep in mind.

* You still need to coat the food with some fat, albeit a much smaller amount, in order to get some browning and crisping on the surface--You can use oil sprayers to do this. Use a small amount of canola oil to coat the surface of the food, then brown in a 400-degree oven or a nonstick frying pan over high or medium-high heat instead of deep-fat frying in a bath of oil.
* Batters offer a bit of a challenge. First, you can thicken the batter by adding a starch ingredient (or less liquid) so it stands up better to the longer cooking times of oven-frying. Second, you can replace a traditional recipe's wet batter with a dry crumb coating (crumb coatings generally oven- and pan-fry very well.
* For some deep-fried foods that use a batter, you can brown the battered food item very nicely in a nonstick skillet or frying pan by coating the food or the pan lightly with canola oil and cooking over high heat.
* You can broil foods toward the end of oven-frying to quickly add color and a crisp texture to the outside of the food.

To demonstrate a few of the tips above, I'll post--as a resource--the link to a recipe I shared on my WebMD blog for Light Apple Fritters?

Happy Light Frying!
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Joe_Buff responded:
Here's a recipe for you that makes an excellent substitute for traditional fried chicken:

OVEN - FRYING MIX FOR CHICKEN
(Printed from COOKS.COM)

"5A1 1 1/2 c. unseasoned bread crumbs
"5A1 1/2 c. all purpose flour
"5A1 2 tsp. celery salt
"5A1 2 tsp. onion salt
"5A1 2 tsp. paprika
"5A1 1/2 tsp. pepper
Mix ingredients together. Store in a covered container. Does not need refrigeration. Makes 2 cups (enough for 8 pieces of chicken).

OVEN FRIED CHICKEN:
"5A1 1 (2 lb.) cut up frying chicken
"5A1 Oven frying mix

Rinse chicken in cold water. Dredge chicken pieces in oven frying mix. Spray cookie tin with cooking spray. Place chicken skin side up on cookie tin. Bake in a preheated 375 degree oven for 50 minutes, until chicken is crisp and cooked through. Blot with paper towels and serve immediately. Makes 6 servings.

 
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Elaine Magee, MPH, RD replied to Joe_Buff's response:
Thanks for sharing--this looks great! I like using skinless chicken breast and then I can enjoy the golden brown coating with the moist yummy chicken breast without the skin.

Some people really like using panko crumbs instead of breadcrumbs. I've made oven fried chicken with both and both turned out well. You need to coat the crumb coating and nonstick baking pan well though so the coating doesn't stick to the pan.
 
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feduptwice replied to Elaine Magee, MPH, RD's response:
I use panko too. I like how they keep my chicken crispy and i think that calorie wise they are lower than regular ones
 
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WindStart replied to Elaine Magee, MPH, RD's response:
What are panko crumbs. I am not familiar with this.
 
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Louise_WebMD_Staff replied to WindStart's response:
They are a flaky breadcrumb originally from Japan. Most supermarkets - even our very small one-carry them now. Previously, you could get them in specialty food and health food stores.
 
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yummofood replied to Joe_Buff's response:
HI ALL
JUST THOUGHT THIS MIGHT HELP WITH SODIUM CONTENT, USE GARLIC AND CELERY POWDER RATHER THAN SALT AND ALSO SKIM BACK ON CALORIC INTAKE BY REMOVING SKIN BEFORE COATING AND BAKING, I DO HOPE YOU THINK AND CONCIDER THIS AS I HAVE LOST AND KEPT ALOT OF WEIGHT OFF FOR 34 YRS NOW BY EXPERMENTING WITH RECIPES! SO I`M HERE TO HELP ALL I CAN IF POSSIBLE
THANKS AND HAPPY HEALTHY EATING
 
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faitheleanor replied to Elaine Magee, MPH, RD's response:
I like using crushed pecans for coating, delicious.
 
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gmamasews replied to yummofood's response:
Thank you for your input of the Garlic and Celery powder and onion powder as I always use these instead of the salt. Gotta watch the diabetes with too much salt. The chicken in the oven sounds very good, so I will have to try this. We are always looking for more recipes to try. Loosing weight at my age is so hard. (I am 70) plus I cannot do exercises due to the health problems. I just do easy things.
Sincerely, Gmamasews
 
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morninggirl12 replied to Joe_Buff's response:
Do you use any oil or egg in this recipe. How does it get crispy with no oil and how does the dry mixture stick on the chicken?
 
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feduptwice replied to morninggirl12's response:
when i do my chicken or chicken fingers "fried" in the oven-i dip the chicken pieces in egg whites and then in panko crumbs. I spray the cookie sheet with mazola spray and i also spray the chicken pieces on the top before i put it in the oven
 
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brute66 responded:
This is my favorite oven-fried chicken recipe. It is a bit labor intensive, but well worth the effort:


Spicy Oven Fried Chicken Breast Strips
4 cups water
1/4 cup granulated sugar
3 Tablespoons Worcestershire sauce
2 Tablespoons Sriracha Hot Chili Sauce
2 Tablespoons seasoned salt
1 Tablespoon garlic powder
5 chicken breast halves, bone and skin removed
2 cups Panko crumbs
2 Tablespoons flour
1 Tablespoon paprika
1 teaspoon ground white pepper
1/8 teaspoon red cayenne pepper
1 teaspoon garlic salt
1 teaspoon onion powder
1 teaspoon poultry seasoning
Butter flavored cooking spray
2 egg whites, beaten (or equivalent Eggbeaters)[br>
Prepare a brine solution by whisking together water, sugar, Worcestershire sauce, Sriracha sauce, seasoned salt, and garlic powder in large bowl until sugar and salt dissolve; set aside. Split each chicken breast into three vertical strips. Place in brine solution and refrigerate, covered, for 2-3 hours. Rinse chicken well, and pat dry with paper towels.
Preheat oven to 375"070 F, and adjust rack to middle position of oven.
Mist a large skillet with cooking spray; place over medium heat; add Panko crumbs and toast, turning frequently, until just lightly browned. Cool crumbs and place in large plastic zipper bag with remaining dry ingredients. Shake to mix well. Mix chicken strips with egg whites, stirring until chicken strips are well covered with the egg whites. Place strips, one at a time, into zipper bag with Panko mixture. Shake gently until chicken is coated with crumb mixture. Mist baking sheet, 9x13 inch or larger, with cooking spray and place crumb-coated strips about 1 inch apart on the baking sheet. Use any remaining Panko mixture from zip lock bag to insure that strips are evenly coated.
Mist the coated chicken strips on baking sheet with just enough cooking spray to slightly moisten the coating. Do not turn strips in pan, and be careful not to rinse off coating with the spray.
Bake on middle rack of oven at 375"070F for 30 to 45 minutes or until internal meat temperature reaches 175"070 F or until juices from chicken run clear and meat is no longer pink.
Do not turn strips over during cooking or coating may fall off.


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