You love fried food, right? But you also know it’s pretty bad for you. What if we told you “fry” is OK? No, not deep-fried, trans-fat-laden junk food, but a lighter, healthier type of “fry.” The secret is an oven-frying technique that creates a crisp, seasoned exterior and tender interior with a fraction of the calories and fat of traditional fried-food recipes. Try these recipe makeovers for flavorful “fried” recipes you can enjoy on a healthy diet.
Check with your doctor about the right diet for you.
Great news—crunchy, flavorful fried chicken can be healthy with this oven-fried chicken recipe. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking.
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note.
Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes.
Who doesn't love a crunchy fried shrimp? This version takes virtually fat-free shrimp out of the deep fryer and pan-fries them in a little bit of oil instead. With about 9 grams of total fat and 213 calories per serving, you can feel good about enjoying them.
Redeye gravy is a Southerner’s trick of using coffee to make a quick pan gravy from the drippings that remain in the pan after frying ham steaks. In this lightened version we use lean turkey breast cutlets breaded and “fried” in a little canola oil, with just a bit of bacon for flavor in the gravy. Recipe by Joyce Hendley for EatingWell.
Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.