Reduce Fat by Frying in the Oven

Recently, the garden started bearing lots of okra. Like any Southerner, I know that the best way to enjoy okra is fried. Alas, we do not eat fried foods anymore. What to do? Oven fry it! I have done a little bit of oven frying in recent months, mostly chicken and fish. Having set off in this direction, I took a break from broiling, poaching and simple baking. Instead, I have been trying all sorts of recipes for oven fries.

When you deep fry foods, they absorb a incredible amount of fat! Oven frying, on the other hand, lets you control the fat in the food. You still get to bite into that crispy crust around a warm, juicy interior. Some people prefer oven frying to deep frying not only because it is healthier, but because it is easier. Others prefer the taste of oven fried foods.

Oven-fried Sesame Chicken
(Sesame is one of the good oils.)

1 tablespoon reduced sodium soy sauce or red wine*
1 tablespoon water
4 boneless skinless chicken breasts
5 tablespoons sesame seeds
3 tablespoons whole wheat flour
1/4 teaspoon black pepper
Cooking spray
1 tablespoon dark sesame oil

Preheat the oven to 400 degrees.

Mix the soy sauce or wine and water in a shallow dish. Pound the chicken breasts just enough to tenderize and roll them around in the soy sauce mixture to coat. Mix the sesame seeds, flour and pepper in a large sealable bag. Add the chicken breasts. (Discard the soy sauce mixture.) Shake the bag to coat the chicken breasts evenly.

Spray a 13 x 9 x 2-inch baking dish with cooking spray. Add the chicken breasts and drizzle with the sesame oil. Bake 40-45 minutes until they are brown and done.

*If you watching your sodium carefully, use red wine.

Oven-fried Okra
(This is good! I suggest using small pods because they are more tender.)

1/2 pound of small okra pods
3/4 cup stone ground cornmeal
1/4 teaspoon black pepper
Dash of ground cayenne pepper
1/4 cup buttermilk*
1/4 cup egg substitute
Cooking spray
1 tablespoon vegetable oil (canola is best)
Pinch of coarse sea salt, optional

Preheat the oven to 400 degrees. Trim the okra and cut into 1/2-inch pieces. Set aside.
Mix the cornmeal with the black and cayenne pepper. Beat together the buttermilk and egg substitute. Spray a 9 x 9-inch square baking pan with cooking spray and add the tablespoon of oil.

Dip the okra in the egg mixture and then in the cornmeal. Spread out the okra in the prepared pan and bake 30-40 minutes or until crispy and brown. Stir once half way through the baking time. Let cool about 5 minutes and sprinkle with the sea salt, if using.

*The lowest sodium buttermilk I have found is Gustafson® whole buttermilk. Low-fat buttermilk is lower in fat and higher in sodium.

Oven-fried Sweet Potatoes

2 sweet potatoes
1 1/2 tablespoons canola oil
Cooking spray
Measures-like-sugar sweetener
Cinnamon
Preheat the oven to 425 degrees.

Pare the sweet potatoes and cut them in half. Slice the halves crosswise to make half-moon shaped fries. Put the potatoes into a bowl and toss them with the oil.

Line a baking sheet with aluminum foil and spray it with cooking spray. Spread the potatoes on the sheet and bake 40-45 minutes, stirring once or twice, until crispy.

Combine the sweetener and cinnamon in a shaker and sprinkle over the fries.

Oven-fried Onion Rings

1 large sweet onion
1/4 cup egg substitute
1/4 cup buttermilk
1/3 cup all purpose flour
1/4 teaspoon pepper
2/3 cup breadcrumbs or matzo meal
Cooking Spray
Pinch of salt, optional

Preheat the oven to 425 degrees.

Slice the onions into thick slices and divide the slices into rings. Whisk together the egg substitute, buttermilk, flour and pepper to make a thick batter. Put the breadcrumbs or matzo meal into a shallow bowl. (I like to use matzo meal because it is sodium-free.)
Line a baking sheet with aluminum foil. Spray it with cooking spray. Dip the onion rings into the batter and then into the breadcrumbs or matzo meal, coating thoroughly. Put them on the prepared baking sheet touching each other as little as possible.

Bake 8 minutes, then turn them and bake 8 more minutes or until brown and crispy.

Oven-fried Eggplant

Cooking spray
2 tablespoons olive oil
2 small eggplant
1/2 cup egg substitute
2/3 cup low sodium breadcrumbs
1 tablespoon Italian seasoning
2 tablespoons wholewheat flour
2 tablespoons Parmesan cheese

Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray it with cook spray. Add the olive oil and tilt to distribute it evenly.

Trim and pare the eggplant. Slice them into 1/2 inch rounds. Put the egg substitute into a shallow bowl. Mix the breadcrumbs, Italian seasoning and flour in another. Dip the eggplant into the egg substitute and then into the breadcrumb mixture, turning to coat thoroughly.
Place the rounds on the prepared baking sheet and give them a spritz of cooking spray. Bake 10 minutes and turn. Sprinkle with the Parmesan cheese and bake another 10 minutes or until done and crispy.