Thursday, January 15, 2015

Oven Fried Chicken and Macaroni and Cheese

MJ and I decided that we were going to try something new this year.  I want her to try new things and she wants to have more say over what we eat.  So we decided that once a week we would both chose a recipe, hers a side dish and mine the entree, that we would both agree on and see if we can make it safe for us to eat.  We took a trip to the many cookbooks that I had sitting on the bookcase in the office and she chose Macaroni and Cheese from the Sci-Fi Diner from Cooking With Mickey Mouse Vol. II and I chose Oven Fried Chicken from a 1960s-1970s era Better Homes and Garden that used to be my grandmothers.  

We took each of our recipes and I ran them through Spark Recipe's recipe calculator and was amazed at what we found.  The mac and cheese recipe was only one serving and, as long as I entered everything right, measured in at: Calories: 3,421, Total Fat: 117 g, Cholesterol: 243.1 mg, Sodium: 3,815.5 mg, Potassium: 402.3 mg, Total Carbs: 535.8 g, Fiber: 72.6 g, Sugars: 2.8 g, Protein: 12.3 g.  This amazed me and made me double check to make sure I had entered everything correctly! After double checking I felt sick to my stomach.  Next I entered the Oven Fried Chicken recipe and well at least it wasn't as bad as the mac and cheese but it still wasn't the greatest.  The Oven Fried Chicken weighed in at: Calories: 1,483.8, Total Fat: 107 g, Cholesterol: 361.9 mg, Sodium: 2, 863.5 mg, Potassium: 1,406.8 mg, Total Carbs: 64 g, Fiber: 4 g, Sugars: 6 g, Protein: 72.2 g.

MJ and I took on the mission of making these so much lower in calorie and as healthy and tasty as we could.  Below are the new recipe as well as the original ingredient list in red and the new nutritional value.  Please remember that the nutritional value is just an estimate obtained through Spark Recipe's site.  I can promise you both recipes were great and she has asked for repeats of both.  That's a big deal because MJ is a picky eater.

Original Recipe

Oven Fried Chicken
From Better Homes and Garden Cookbook circa 1960's or 1970's (couldn't find a copyright)
4 servings

2 1/2 to 3 lbs ready to cook broiler- fryer chicken
1/2 cup melted butter
2 cups crushed potato chips (or 2 cups crushed barbecue chips, or crushed cornflakes, or 3 cups crisped rice, crushed)
1/4 tsp garlic salt
dash pepper

My Recipe

Oven Fried Chicken
8 servings

2 lbs boneless skinless chicken tenders
2 eggs
2 cups Progresso Italian Style Panko breading
salt and pepper, to taste
3 tbsp olive oil
Cooking spray

1.  Preheat oven to 375*.  Cover baking sheet with foil and spray with cooking spray.

 2.  Put breadcrumbs, salt, and pepper into a freezer bag and set aside.  In another bowl beat 2 eggs.  Dip the chicken into the egg and then put it in the freezer bag, only do 2 pieces at a time, and toss to coat.

Look Mama I'm the best chicken tosser ever!
3.  Next remove the chicken from the bag and place on the prepared baking sheet.  Repeat step 2 until all chicken has been coated.

 4.  Drizzle chicken with olive oil and cook for 10 minutes.  Turn the chicken over with a spatula, being careful not to lose any of the breading, and then cook for another 10 minutes or until chicken has an internal temp of 164*.
I cooked 2 pans this is a shot of the other pan.

Calories: 287.9, Total Fat: 9.5 g, Cholesterol: 102.8 mg, Sodium: 655.3 mg, Potassium: 17.3 mg, Total Carbs: 16.1 g, Dietary Fiber: 0 g, Sugars: .1 g, Protein: 31.1 g

Original Recipe

Mac and Cheese
Cooking with Mickey Volume II
1 serving

1/8 cup margarine
1/8 cup flour
1/2 cup milk
1/2 pound orange American cheese
1 tsp yellow mustard
3 cups rotini pasta (or shells)
1/4 cup cheddar cheese, grated

My Recipe

Mac and Cheese
Serves 6 ( I like leftovers)

6 tbsp Blue Bonnet Lactose Free butter stick
1/4-1/2 cup unbleached all purpose flour
2 cups Daiya cheddar cheese style shreds
1 1/4-1 1/2 cups Natures Promise unsweetened plain soymilk
1 1/2 tsp Gulden's mustard
2 tsp garlic powder
1/4 cup Parma Vegan Parmesan Cheese
1 tsp kosher salt
black pepper, to taste
8 oz's elbow macaroni

1.  Over medium heat in a small saucepan melt lactose free margarine and then mix flour in until both are mixed through.  Do not let brown.  At same time cook elbow macaroni according to package instructions.  While margarine and flour mix is cooking, call me lazy but I heat the soy milk in the micro for 3 minutes (soy milk must go in warm).  Once the soy milk is heated add it to the flour mix and whisk until thickened, around 6-8 minutes.

2.  Once thickened, add Daiya, Parma and seasoning and mi well until combined.  Stir constantly so mixture doesn't separate.  Once macaroni is finished cooking drain and then return to pot.  Stir in the cheese mix until fully combined.

Calories: 321, Total Fat: 14.7 g, Cholesterol: 0 mg, Sodium: 736.9 mg, Potassium: 62.8 mg, Total Carbs: 42.8 g, Dietary Fiber: 5.6 g, Sugars: 1.7 g, Protein: 8.2 g

Oven fried chicken, mac and cheese, broccoli and cauliflower make one awesome meal that a certain 6 1/2 yr old I know clean her plate and ask for more!  For the mac and cheese that's a first because all of the non-dairy mac and cheese we have tried she has the same complaint, "It's too cheesy feeling!"

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