The executive chef of LYFE Kitchen restaurants puts a healthy spin on a classic dish
SOUTHERN OVEN UNFRIED CHICKEN
Serves 4 to 6
1 cup buttermilk
1 tbsp. hot sauce
4 skinless, boneless chicken breasts
1½ cups whole wheat or regular panko bread crumbs
3 tbsp. Parmesan cheese
1½ tsp. onion powder
1½ tsp. garlic powder
2 tsp. black pepper
1 tsp. cayenne pepper
1 tsp. paprika
Organic olive oil spray
1. Preheat oven to 400. In a bowl, combine buttermilk and hot sauce. Add the chicken and allow it to marinate in the refrigerator at least 1 hour.
2. Combine bread crumbs, cheese, onion powder, garlic powder, black pepper, cayenne pepper and paprika in a self-sealing, gallon-size plastic bag.
3. Remove chicken from the marinade and place it in the bag. Shake well, until chicken is evenly coated. Lay chicken on lightly oiled baking sheet and chill uncovered for 30 minutes. Lightly coat with spray oil. Bake 15 to 20 minutes, turn over and bake 15 to 20 minutes more or until done.
LYFE Kitchen’s frozen meals are available on amazon.com and hsn.com
The cookbook author and Cooking Channel host says ‘this bowl of goodness is satisfying and simple to make’
BUTTERNUT SQUASH SOUP
1 tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, minced
¼ tsp. ground allspice
¼ tsp. ground ginger
4 cups cubed butternut or other winter squash, fresh or frozen
4 cups low-sodium chicken broth or vegetable broth
¾ tsp. salt
1 tbsp. maple syrup
4 tsp. plain low-fat yogurt for garnish (optional)
1. Heat the oil over medium heat in a 6-quart stockpot. Add the onion and cook until soft but not brown, about 6 minutes. Add the garlic, allspice and ginger, and cook, stirring frequently, for 1 minute more.
2. Add the squash, broth and salt, and bring to a boil. Reduce heat and simmer until squash is tender and the broth is slightly reduced, about 15 minutes for fresh squash and 5 minutes for frozen. Remove from heat and stir in maple syrup. Allow soup to cool slightly, then puree in a blender until smooth.
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