We usually avoid all white flour, but since it is Chanukah we are making an exception and it’s only a small amount in a recipe that is usually covered in skin and then also fried in oil, so this healthier “fried” chicken still wins out by a lot.
Oven Fried Chicken
Servings: 4 servings
Calories: 520kcal
Ingredients
- 1 cup corn starch
- ½ cup all-purpose flour
- 2 teaspoons kosher salt
- 1 teaspoon Freshly cracked black pepper
- 1 teaspoon dried thyme
- 1 teaspoon curry powder
- 1 tablespoon smoked paprika
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon ground coriander
- 1 whole chicken cut into eighths, skin removed
- 2 tablespoon extra virgin olive oil
- 4 cups broccoli and/or cauliflower florets
Instructions
- Preheat oven to 375°F.
- Place an ovenproof cooling rack on top of a baking sheet. Make sure the rack fits inside the baking sheet.
- Combine cornstarch, flour and spices in a large, resealable plastic bag.
- Add chicken pieces, seal bag, and shake vigorously so chicken is generously coated with spices and flour.
- Place chicken on rack, then coat lightly drizzle with olive oil. Bake at 375°F for 1 ½ hours, or until golden brown.
- Toss veggies with 1 tablespoon oil, salt and pepper. When there is 30 minutes left for the chicken add veggies to the pan and roast.
Nutrition
Calories: 520kcal | Carbohydrates: 59g | Protein: 25g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 95mg | Sodium: 1290mg | Fiber: 4g | Sugar: 3g
Roasted Carrots and Parsnips with Citrus Sauce
Roasting veggies brings out all their flavor. Use what you can find, if you only have carrots that is fine, if you only have parsnips or even celery root, they all work.
Servings: 6 servings
Calories: 170kcal
Ingredients
- 2 pounds assorted carrots parsnips, or parsley root, peeled
- 1 large lemon halved
- 1 small orange halved
- 2-3 tablespoons extra virgin olive oil
- ½ teaspoon kosher salt
- Freshly cracked black pepper
- 2 tablespoons honey
- 1 teaspoon dried thyme
- 1 orange juiced
- 1 lemon juiced
Instructions
- Preheat oven to 425°F.Peel and cut the veggies lengthwise into quarters.
- On a large, lightly greased sheet pan, toss veggies with evoo, salt and pepper. Place the halved lemon and orange cut-side up in the pan as well, and roast for 20 to 25 minutes or until just tender. Keep a careful watch as cooking time will vary depending on the size of your veggies.
- Remove from the oven and toss with honey, thyme and the juice of the remaining large orange and large lemon.
- Return to the oven and cook for another 10-15 minutes or until caramelized and lightly charred. Serve warm or at room temperature with roasted citrus halves.
Nutrition
Calories: 170kcal | Carbohydrates: 33g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Sodium: 250mg | Fiber: 7g | Sugar: 17g
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