Healthy "Fried" Chicken and Mashed Cauliflower

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Updated: 1/07/2014 4:15 am


2 lemon
1 cup low-fat milk
1/2 teaspoon granulated sugar
1/2 teaspoon cayenne pepper
2 teaspoons chopped fresh rosemary, plus 2 whole sprigs
4 cloves garlic, peeled and smashed
2-3 pounds bone-in skinless chicken legs and thighs
1 cup panko bread crumbs
1/4 cup yellow cornmeal
Salt and pepper
Cooking spray

Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. 
Cover, and marinate in the refrigerator for 2 hours.

In a shallow dish combine the bread crumbs with the corn meal, chopped rosemary, and season with salt and pepper. 
Line a baking sheet with aluminum foil and top with a wire rack. 
Coat the rack well with nonstick cooking spray.

Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.

Bake AT 375* until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature.


1 medium head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1/2 teaspoon minced garlic
1/2 tsp. salt
1/8 teaspoon freshly ground black pepper
1/4 cup skim milk
1/2 teaspoon chopped fresh or dry chives, for garnish
3 tablespoons unsalted butter, optional

Set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.
Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

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