Fried chicken, sweet potatoes and tomatoes, traditional Southern comfort food, need not be loaded with fat. This recipe for Oven Fried Chicken with Hot Pepper Sweet Potatoes bakes the chicken. Dipping it in buttermilk, cheese and herbs gives the chicken a crisp, tasty coating similar to that of the original dish.
Using buttermilk keeps the coating light. I buy buttermilk powder in the supermarket (look for cultured buttermilk blend) and mix what I need. The powder keeps for a long time in the refrigerator.
Sauteed sweet potatoes accompany the chicken. This dish can be done in minutes by cutting the potatoes into cubes and sauteing the cubes. Hot pepper sauce flavors both dishes. For extra heat, serve the sauce as a condiment to allow each person to adjust the degree of heat. It brings out the full taste of the chicken.
To drink, a traditional choice for fried chicken might be a rich California chardonnay. But do you know what's more fun⢠Bubbly. Try an inexpensive Spanish cava-style sparkling wine and watch its bubbles handle the richness of that fried chicken.
Skim milk can be substituted for the buttermilk in this recipe.
• 3/4 pound boneless, skinless chicken breasts
• 1/2 cup buttermilk
• Several drops hot pepper sauce
• 1/4 cup fine cornmeal
• 1 teaspoon dried thyme
• 1 tablespoon grated fresh Parmesan cheese
• Salt and freshly ground black pepper, to taste
• Olive oil cooking spray
• 2 tomatoes
Heat the oven to 450 degrees. Cover a baking sheet with foil and place it in the oven to warm.
Pound the chicken flat, to 1/4-inch thick, using the bottom of a saucepan or the palm of your hand. Place the buttermilk and hot pepper sauce in a small bowl and add the chicken. Mix the cornmeal, thyme, Parmesan cheese and salt and pepper. Remove chicken from buttermilk and roll in cornmeal mixture to coat both sides. Cut tomatoes in half and season with salt and pepper.
Remove the baking sheet from the oven and coat with olive oil spray. Place the chicken and tomatoes on the baking sheet and coat the top of the chicken and tomatoes with olive oil spray. Place on the top shelf of the oven for 10 minutes or until a meat thermometer reads 170 degrees. Remove and serve.
Makes 2 servings.
Nutrition information per serving : 341 calories (18 percent from fat), 7 grams fat, 113 milligrams cholesterol, 46 grams protein, 23 grams carbohydrates, 3 grams dietary fiber, 233 milligrams sodium.
• 2 teaspoons olive oil
• 1/2 cup fat-free, low-salt chicken broth
• 2 medium-size garlic cloves, crushed
• 3/4 pound sweet potatoes, peeled and cut into 1-inch cubes
• Several drops hot pepper sauce
• Salt and freshly ground black pepper, to taste
Heat a nonstick skillet large enough to hold the potatoes in one layer over medium heat. Mix the oil, broth and garlic together and add to the skillet. Add the potatoes, making sure they are in one layer. Cover and simmer for 15 minutes. Sprinkle with the hot pepper sauce and salt and pepper.
Makes 2 servings.
Nutrition information per serving : 230 calories (19 percent from fat), 5 grams fat, 0 milligrams cholesterol, 5 grams protein, 43 grams carbohydrates, 5 grams dietary fiber, 24 milligrams sodium.
