Donna Bruso: Hi everyone! I am Donna Bruso If you like me, sometimes to get home from work and all you are creating is a big old plate of comfort food. Unfortunately comfort food is notoriously highly in Calridge. Today I am going to show you how to take my favorite meal, hopefully yours, fried chicken mashed potatoes and collard greens. Take with Fat and Colors, pump it full of nutrition and flavor and take away the guilt.
We are going to start with some chicken breast, low fat, high protein, I am going to actually put them in a mixture of flour and cyan pepper. Adding the cyan pepper because of one little heat because the secret to make a low fat food taste great is add spices and herbs and other elements to flavor instead of sugar and salt. We are going to take that chick breast, dip it into mixture of low fat butter milk, high in calcium and protein and then for our crunch, I am rolling into the mixture of all men also high in protein and potassium and Panko Breadcrumbs. Panko Breadcrumbs are an Asian breadcrumb that’s really delicate you can find them in most grocery stores but if you can't find them just use any old breadcrumbs.
I am going to place it on my sheet pan, hop it into the oven at 375 for about 18 to 20 minutes. While that’s cooking, I need to start on our mashed potatoes. Now mashed potatoes are my favorite but what I am doing with these mashed potatoes, I am taking away half the potatoes and I am going to put cauliflower instead. So cauliflower is really high in Vitamin C and dietary fibre. So we’ll put them into a pot of boiling water add in our potatoes and keeping the skin on because I want to add more dietary fibre than usual, potatoes are high in potassium.
So I am going to let that boil away till fourth tender. So while that’s cooking I am going to work on some collard greens are notoriously bad for you because they are usually cooked in lard or bacon fat. I guess that’s why we call it probably like them. Heat up my sauté pan. I am going to put in some avocado oil which is filled with good fat and has a higher smoke point than olive oil and as I play around with different oils because they also add a different elemental flavors to my dishes.
After that I am going to add some chicken broth. Know I have made my own chicken broth, because I don’t buy canned chicken broth because it can be really high in sodium but if you buy canned chicken broth make sure you buy the low sodium type or you can make your own by putting your bones from your chicken, residuary chicken who doesn’t by in . Add in some celery, some onion, some carrot, some peppercorn, let it boil for about an hour straight it off about two liters of really low sodium chicken stock. I am then going to add some maple syrup which most people don’t realize is high in calcium, high in iron. Put that in there. Let it all heat up.
I am going to take collard greens which are favorite of the ancient Romans and Greeks not just down south. And I am going to put them into my pan, now collard green are really high in Vitamin A so in the middle of the winter when we are missing that sun, stock upon collard greens. I am going to let that sauté, mingle the flavors together, add a little garlic clove, put that in and I am actually going to add some lemon juice. Now most people say, “Well, how do you make low fat food taste great”. My secret is I use anything with acid. So lemon, lime, oranges, white wine, vinegar brings out the flavor in low fat food. So we reach for the salt, sugar I always add a hint of lemon juice or lime juice.
We’re going to let that sauté while it’s doing, I am going to go over and see how my chicken’s doing. Ah, looking great. So we have got our crunch here and this is based on the almonds in the Panka instead of deep frying it. So we are going to put that aside and I am going to finish off my potatoes. Due to manage of television our potatoes are fourth tender. I am going to put them over to the side and there we have it, we have got a bowl full of cauliflowers and potatoes, I am just going to mash it up with the little cumin, a little coriander, and some low fat yogurt.
I am adding low fat yogurt because it’s going to give it in a nice tangy bite and bring another elemental flavor in. So as you guys can see it’s about spices, fresh herbs, and lemon juice or acid that brings out the flavor in low fat food. So we have got our cauliflower and mashed potatoes, our collard greens and all I am going to do is plate it up for us. So I’ll take a nice crispy piece of chicken breast, a big scoop of our potatoes and cauliflower, whoops and then we are going to take a nice scoop of our collard green on the side.
So what we have got here is we have a big old plate of comfort food. Mine is the fat and calories, plentiful of nutrition, flavor and we don’t have any guilt. So enjoy the day, and remember guys its not about what we can't do, it’s about what we can.
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