 food tv


Copyright, Michael Lomonaco 1997

MICHAEL'S PLACE 
SHOW #ML1B41 
FITNESS SHOW 

HIGH BAR OLYMPIC CHICKEN 

6 egg whites 
2 tablespoons non-fat yogurt 
1/2 cup cornmeal 
1/2 cup bread crumbs 
1 teaspoon cayenne pepper 
2 teaspoons freshly ground black pepper 
1 tablespoon dried oregano 
1 tablespoon paprika 
1/2 teaspoon salt 
2 pounds boneless, skinless chicken breasts 
1/2 cup flour 

Preheat oven to 375 degrees. 

In a large bowl, whisk the egg whites lightly to a froth. Add the yogurt and whisk to combine. In
another large bowl, combine the cornmeal, bread crumbs, cayenne, black pepper, oregano, paprika
and salt. 

Dip the chicken breasts in the flour. Then dip them in the beaten egg whites, and finally in the
seasoned cornmeal/bread crumb mixture. After breading the chicken, place it on a non-stick cookie
sheet or a low sided roasting pan and put it in the oven. 

Cook for 35 minutes or until fully cooked and crispy brown. 

Serve with mashed potatoes blended with skim milk and non-fat sour cream. 

Yield: 4 to 6 portions


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
OVEN FRIED  - Julia Childs Oven Baked

For the Chicken
2-1/2 #  Chicken parts
       1 C Milk in a Bowl
              Salt & Black Pepper
   1/2 C  Flour - all purpose
              Butter and/or Oil only

For a brown deglazing sauce
      1 T  minced Shallots (green onions)
   1/4 C  dry White Wine or Dry White French Vermouth
   2-3 T  Enrichment Butter

Equipment:
Wax paper 
Cast Iron Skillet

Browning the chicken: 
Dip chicken in milk, shake off excess and arrange on wax paper.
Season lightly with Salt & Pepper.

Sprinkle Flour over chicken and turn it about to coat completely. 
Pat the flour with your hands, then shake each piece to remove excess. 
Set frying pan over moderately high heat.  
Add 2 T butter and 1 T oil - enough to film bottom of pan by 1/8" 

When butter/oil foams up, then almost subsides (oil is hot, but not
smoking),
arrange as many chicken pieces as will fit without crowding, skin side down.

Brown 4-5 minutes on each side.  

Pour frying fat into a pan and save to baste chicken in the oven. 

Return chicken to the skillet, or transfer to a shallow sided roasting 
pan for baking.  

Preheat oven to 375 - rack in upper-middle of oven.   

Remove the white meat. They will be added later since they take less time
to cook. 

Melt 2 T Butter and 1 T Oil (or use oil only), and baste the chicken 
in the pan with droplets, reserving rest for 2nd basting.   
Reheat skillet on top of stove until chicken is sizzling, 
then set in the pre-heated oven.   

When chicken has began to sizzle in oven, (5 minutes), baste quickly 2nd
time.  
(Use fat in skillet in the oven, when Butter and Oil are used up.)

Turn the chicken after 4-5 minutes.
Add the white meat and baste for 3rd time. 

*At this point, you may set chicken aside uncovered, at room temp and
continue later.  It will take 15 minutes to finish since it will have
cooled off. 

In 5 minutes, turn and baste the chicken. 
Repeat in 5 minutes, and check on doneness.  
Juices beginning to emerge in the pan are a sure sign the time is near. 
Drumsticks and Thighs should feel tender when pressed. 

Pierce meat with a fork: juices should run clear yellow with no rose traces.

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