Northwest NEWS

August 12, 2002

Home & Garden

Dining In: Great taste, low fat

Oven Fried Chicken
   1 1/2 cups non-fat or low-fat buttermilk
   2 Tbsp. Dijon-style mustard
   3 Tbsp. hot pepper sauce, or to taste
   2 garlic cloves, finely minced
   1 tsp. salt, divided
   1/2 tsp. freshly ground black pepper, divided
   1 large onion, sliced very thin
   1 1/4 lbs. chicken (skinless breast and/or thighs), cut into 12 pieces
   Canola oil cooking spray
   3/4 c. dry, unseasoned whole-wheat breadcrumbs
   3/4 c. crushed bran flakes
   1/4 c. whole-wheat flour
   1/4 c. all-purpose flour
   2 tsp. cumin
   1/2 tsp. paprika
   1/4 tsp. cayenne pepper
   Whisk buttermilk, mustard, pepper sauce, garlic, salt and pepper in large bowl and blend well. Add onion, then chicken and stir to coat. Cover and refrigerate at least 4 hours or up to 1 day, turning chicken and onion a few times.
   When ready to bake, lightly spray cooking racks with oil and place on large foil-coverd baking sheets with rims and set aside.
   In a large baking dish, mix together until well blended the bread and cereal crumbs, fours, cumin, paprika and cayenne.
   Remove chicken from marinade and shake off excess. If desired, lightly sprinkle each piece with salt and pepper. Coat each in crumb mixture to cover all sides and place on racks in baking sheets. Let stand 30 minutes. Meanwhile, preheat oven to 400 degrees.
   Lightly spray chicken with oil. Place on lower oven rack and bake until golden, crisp and cooked through, about 30-35 minutes. Serve hot or at room temperature.
   Makes 6 servings.
   Recipe courtesy of American Institute for Cancer Research
  
   Roasted Corn with Cumin and Lime
   1 Tbsp. fresh lime juice
   1 tsp. ground cumin
   1/2 tsp. salt
   1/4 tsp. freshly ground black pepper
   2 tsp. extra-virgin olive oil
   6 ears fresh corn, in the husk
   2 limes, cut lengthwise into wedges
   Heat the grill or preheat the oven to 500 degrees.
   In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.
   Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear then to tear the husks.)
   Pull off all the silk. Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.
   Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)
   Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.
   Makes 6 servings.
   Recipe courtesy of American Institute for Cancer Research
  
   Summer Fruit and Polenta Cake
   4 Tbsp. unsalted butter
   1 1/2 c. packed light brown sugar
   2 c. blueberries, blackberries, or raspberries
   2 c. 1/2-inch slices freestone peaches or nectarines
   1/2 c. polenta or coarsely ground cornmeal
   1 c. all-purpose flour
   1 tsp. baking powder
   1/4 tsp. salt
   3 large eggs, at room temperature
   2 Tbsp. olive oil
   2 tsp. vanilla
   Preheat the oven to 375 degrees. In a 10-inch cast-iron skillet, melt the 4 tablespoons of butter with 3/4 cups of the brown sugar over medium heat.
   Stir until the sugar is melted and smooth and stir in the berries and peaches. Remove from the heat and set aside.
   In a medium mixing bowl, stir together the polenta, flour, baking powder, and salt.
   In the bowl of an electric mixer, beat the eggs and remaining 3/4 cups sugar until light, about 4 minutes.
   Beat in the olive oil and vanilla. Mix the dry ingredients into the batter, just until combined. Spoon over the fruit and smooth out with a spatula.
   Bake until the cake springs back when touched, about 20 minutes. Let cool in the pan 10 minutes, then cover with a platter and invert. Serve warm.
   Recipe courtesy of Napoleon Co.