Home Button
Find a Book Button
Tips for Living Well Button
Cooking Button
Speaking and Hosting Button
Contact Button


BUTTERMILK OVEN FRIED CHICKEN WITH CRASHED POTATOES AND CRISP APPLE CELERY SALAD
Recipe
By Pamela M. Smith, R.D.

printerFriendlyVersion

Serves: 4

Four 5 oz. boneless, skinless chicken breasts
3/4 cup plain nonfat Greek yogurt (Fage or Chobani are favorites)
1/4 cup buttermilk
1/2 Tbs. fresh lemon juice
1 tsp. tabasco
1 1/2 cups corn flakes
1/4 tsp. Tony’s creole seasoning
1/2 tsp. poultry seasoning
2 tsp. P.S. Flavor!™ Smokey Southern seasoning blend or all-purpose seasoning
Crashed Potatoes (recipe follows)
Crisp Apple Celery Salad (recipe follows)
Arugula Micro Greens for garnish


Helpful Tools


When Your Hormones Go Haywire
For more balanced recipes, check out Pam's book
When Your Hormones Go Haywire
Soup! e-book
Warm up and slim down with 15 of Pam's favorite soup recipes in her new e-book, SOUP!


Method:
    1) Whisk together yogurt, buttermilk, lemon, tabasco and Tony's creole seasoning. Add chicken and coat well and evenly with gloved hands. Cover and refrigerate overnight to marinade.
    2) Finely grind the cereal together with poultry seasoning and P.S. Flavor!™ Smokey Southern seasoning blend in a food processor. Alternately, place flakes and seasonings in a zip top plastic bag and use rolling pin to crush to crumbs. Transfer crumbs to a large gallon size plastic bag. Drop the chicken into the plastic bag, seal and shake until each piece is evenly coated, or place crumbs on tray and roll chicken pieces in crumbs to evenly coat. Place coated pieces on a prepared rack sprayed evenly with cooking spray.
    3) Bake in a 350 degree oven until the coating crisps and browns and an instant-read thermometer inserted registers 160 degrees F (about 15-20 minutes).
    4) Served with Crashed Potatoes, Arugula and Apple Salad


Crashed Potatoes
12 small red or new potatoes
Extra virgin olive oil
P.S. Flavor!™ Smokey Southern seasoning blend
Kosher Salt, to taste
Freshly cracked black pepper, to taste
Fresh thyme or rosemary, leaves pulled and stem discarded

Method:
    1) Boil the potatoes in a big pot of salted water until they are fork tender. Drain in a colander.
    2) Preheat oven to 400 to 425 degrees.
    3) Brush a baking pan or cookie sheet (or a silpat, silicone baking sheet) with olive oil, and place boiled potatoes on the pan.
    4) With a potato masher (or the bottom of a cup, or a fork), gently smash those potatoes. You don't want mush! You just want to open the potatoes up and expose the insides (this is the "crashed" part of the recipe). Brush the tops of the potatoes with olive oil, sprinkle with P.S. Flavor!™ Smokey Southern seasoning blend, salt, pepper and fresh thyme or rosemary leaves.
    5) Place pan on the top rack of oven and bake for 20-25 minutes.


Apple Celery Slaw
2 gala apples, thinly sliced into matchsticks
2 celery stalks, thinly sliced
1 Red Pepper, thinly sliced
1 Haas avocado, halved, pitted, peeled and diced
¼ cup pecans
¼ cup fresh cilantro leaves, chopped
¼ cup golden raisins
1/2 cup white balsamic or apple cider vinegar
Juice from one lime
1 small mild jalapeno, stemmed, seeded and minced
1/2 tsp. Celery seed
2 tsp. P.S. Flavor!™ Citrus Spice seasoning blend or salt, to taste
2 Tbs. extra-virgin olive oil

Method:
    1) To a large bowl, add the apple, celery, red pepper, avocado, chopped pecans, cilantro and raisins.
    2) In a medium bowl, whisk together the balsamic vinegar, lime juice, minced pepper, celery seed and spice blend. Drizzle in the olive oil while whisking to emulsify, then pour the dressing over the apple mixture and gently toss to coat. Set aside until ready to serve.


back to top
*To view a PDF document you will need Adobe Acrobat Reader. Click here for a free download: Adobe Reader Link
 
  Pamela Smith R.D. © 2013