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Video: Cat Cora cooks healthy, crunchy ‘fried’ chicken

  1. Closed captioning of: Cat Cora cooks healthy, crunchy ‘fried’ chicken

    >>> hey cat, good morning.

    >> good to see you. watch your head up there.

    >> this is great because it's easy and you -- now you're a southern girl from mississippi.

    >> southern girl through and through.

    >> but this say different take on the classic fried chicken .

    >> it is. i love to do healthy cooking. that's my platform. i decided to take a good southern base of chicken which we usually fry and make it healthy by adding corn flakes to it and making a baked style of fried chicken .

    >> it's an easy recipe.

    >> very easy. anyone can do this.

    >> let's go through it.

    >> you start crushing the corn flakes up with your hand. it's a good way to get aggression out.

    >> exactly. pretty small, right.

    >> pretty small because it's a coating and also you can do this gluten-free for anyone that has gluten allergies and you can do rice flower and gluten-free corn flakes . now whole chickens are much cheaper at the grocery store to buy whole and then give them to your butcher. i rinsed off the chicken and patted it with a paper towel. now i'm going to mix up buttermilk.

    >> that's fattening to use the buttermilk.

    >> well it does sound fattening because it's buttermilk but it has one graham of fat in it but it's nice and thick. it adds a nice coating to the chicken and that helps everything stick to it.

    >> you're spicing it up.

    >> this is where the southern comes in. it's a pepper.

    >> you can adjust that.

    >> exactly. you can make it super hot or not, just make it super mild. whatever is your fancy.

    >> now how much -- what's the consistency you want here?

    >> just keep mixing it until you get it all really well blended and if you can hand me also, i'll do a little bit on the flower. you're always about building flavor. any time a chef is cooking they're about building flavor. i'm going to add seasoning to my flower here.

    >> okay.

    >> and a little bit of cracked pepper there as well. so just add that in. basically we have everything seasoned up. the flower seasoned and the buttermilk seasoned and now we're going to start drudging. what you're going to do first is add a little bit of flower to it. this helps the buttermilk stick. so a little bit of flower --

    >> easy girl. easy girl.

    >> that's how we do it in the south. it's called throwing fried chicken .

    >> yeah.

    >> now you can coat it.

    >> i'll turn it.

    >> turn it and get it really nice and coated. i'll do this a little gentler. i'll preheat my oven to 450.

    >> or as you would do it.

    >> we invented a new dish. you can do this. 425 for 40 or 50 minutes, hour at the most. it should be ready to go. this is fantastic in the summer. i have four boys. they love a good fried chicken and this is healthy for them.

    >> you have a group coming over, you can do that.

    >> absolutely. you can do it. warm right out of the oven. this is baked so really healthy and this is great. it stays nice and crisp for picnics or potluck.

    >> let's talk about the parfait.

    >> can i just wear my raincoat.

    >> exactly. what i'm going to do here is i have the great parfait. taking seasonal berries or fruit, got a little bit of exactly the layers so what i have done is layered greek yogurt with fresh fruit . everything is seasonal. pineapple, berries, kiwi and mango.

    >> i like to use greek yogurt too.

    >> does it taste better when you have thrown it?

    >> well, let's try it.

    >> we're going to try.

    >> first your local news and

TODAY recipes
updated 6/18/2013 9:19:12 AM ET 2013-06-18T13:19:12

Recipe: Crunchalicious baked "fried" chicken

Ingredients
  • 6 pieces of cut chicken
  • 2 cups of organic cornflakes, crushed
  • 1/2 cup flour
  • 1/2 cup light buttermilk
  • 1 tablespoon Dijon mustard
  • Pinch of cayenne pepper
  • 1 teaspoon paprika
  • 1/2 tablespoon sage
  • Salt to taste
  • Black pepper to taste
Preparation

Preheat the oven to 425 degrees.

In a bowl, whisk the buttermilk with the mustard, herbs, spices, salt and pepper.  Rinse the chicken and pat dry. Season the flour with light salt and pepper and dredge the chicken in the flour. Dip it into the buttermilk mix and dredge it in the cornflakes.

Place in an olive oiled baking dish and baked for 40-50 minutes until cooked through and crispy!

Take on the picnic and enjoy!

Serving Size

Makes 4 servings

Recipe: Kiwi-berries Parfait with Toasted Coconut

Ingredients
  • 1/2 cup diced tropical fruit/kiwi, etc.
  • 1/2 cup blackberries, raspberries, strawberries, blueberries, etc.
  • 1 pint lowfat or non-fat plain or vanilla yogurt
  • 1 cup crushed graham crackers
  • 4 martini glasses
  • 1/4 cup shredded coconut, toasted
Preparation

In a martini glass (or other festive vessel), spoon a dollop of the yogurt into the base of the glass and then top  with a sprinkling of graham crackers, a layer of diced fruit, then a few berries, and then start again with the yogurt, continuing the pattern until the glass is filled.  Sprinkle with ¼ of the toasted coconut.  Repeat with the remaining 3 glasses and serve immediately.

Serving Size

Makes 4 servings

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