1. Oven-Fried Chicken
Yes, “fried” chicken can also be a healthy dinner option. A coating of crushed cornflakes and spices adds bold flavor to this decadent feel-good dish. Oven-frying chicken offers a way to enjoy this comfort food without all the calories.
Ingredients
- 1 egg, beaten
- 3 tablespoon milk
- 1 ¼ cup crushed cornflakes or finely crushed rich round crackers (about 35)
- 1 teaspoon dried thyme, crushed
- ½ teaspoon paprika
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 2 tablespoon butter or margarine, melted
- 2 ½ – 3 pound meaty chicken pieces (breast halves, thighs, and drumsticks)
Directions
In a small bowl combine egg and milk. For coating, in a shallow dish combine crushed cornflakes, thyme, paprika, salt, pepper; stir in melted butter. Set aside. Skin chicken. Dip chicken pieces, 1 at a time, into egg mixture; coat with crumb mixture.
In a greased 15x10x1-inch baking pan, arrange chicken, bone side down, so the pieces aren’t touching. Sprinkle chicken pieces with any remaining crumb mixture so they are generously coated.
Bake, uncovered, in a 375 degree F oven for 45 to 55 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for thighs and drumsticks). Do not turn chicken pieces while baking. Makes 6 servings.
*
To make your own tenders, simply cut 1-1/2 pounds of boneless, skinless chicken breast halves lengthwise into 1-inch strips.
2. Chicken and Asparagus Skillet Supper
Here’s a healthy chicken dinner that’s low-carb and ready to add to your keto meal plan. Juicy chicken thighs are accompanied by asparagus, squash, and bacon for a delicious dinner. Bonus: this is one of those 20-minute dinner recipes, making it an easy option for busy weeknights.
Ingredients
- 8 skinless, boneless chicken thighs
- 3 slices bacon, coarsely chopped
- ½ cup chicken broth
- 1 pound asparagus spears, trimmed
- 1 small yellow summer squash, halved crosswise and cut in 1/2-inch strips
- 4 green onions, cut in 2-inch pieces
Directions
Sprinkle chicken with salt and pepper. In 12-inch skillet cook chicken and bacon over medium-high heat 12 minutes, turning to brown evenly. Carefully add broth; cover and cook 3 to 5 minutes more or until chicken is tender and no longer pink (180 degrees F).
Meanwhile, in microwave-safe 2-quart dish combine asparagus, squash, and 2 Tbsp. water. Sprinkle salt and pepper. Cover with vented plastic wrap. Cook on 100% power (high) 3 to 5 minutes, until vegetables are crisp-tender, stirring once. Transfer to plates. Drizzle cooking liquid; top with chicken, bacon, and onions. Makes 4 servings.
