Photos Courtesy Devin Alexander
Having maintained a 70-pound weight loss for decades, and having helped others transform their health on NBC's The Biggest Loser, I naturally think of food during this coronavirus pandemic. How are we, a society struggling with obesity, going to survive being stuck in our homes without gaining more weight?
The rush for canned this and frozen-appetizer that, coupled with the total clearing of the supply of white rice and pasta in most grocery stores nationwide, brings much cause for concern. Most canned goods are loaded with sodium, and white rice and pasta add little nutritive value. While you should have these nonperishables on hand (if you're able to have groceries delivered or still shop for them yourself), it's wise to eat as much fresh food as possible, to boost your immune system now and to stay healthy for the long term. If you're able to source a few fresh ingredients, here are simple recipes that my family and I are enjoying these days.
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Updated Potato Chip–Crusted Chicken
It's easy to find ourselves wanting to eat for comfort during uncertain times. This chicken dish will satisfy that craving and keep you in fighting shape.
I first ran a version of the recipe in my bookThe Most Decadent Diet Ever!,and it was a huge hit. I've since updated it. The key parts are making sure you soak the chicken in buttermilk for at least six hours, to allow it to become nice and tender, and not overcooking it. When the chicken is no longer pink inside, it's done; go beyond that and you're just drying it out. Overcooking will also cause the breading to fall off or become soggy.
Please note that it's really easy to crush the potato chips if you put them into a resealable plastic bag and pound them with the flat side of a meat mallet or a rolling pin. They need to be pretty finely crushed (like coarse breadcrumbs) so that you can coat the chicken breasts completely.
Makes 2 servings
Ingredients
- 2 (4-ounce) boneless, skinless chicken breasts, visible fat removed
- 1/3 cup low-fat buttermilk
- 1/2 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/8 teaspoon freshly ground black pepper
- 1/8 teaspoon kosher salt
- Pinch of cayenne, or more to taste
- Pinch of garlic powder
- 1 1/2 ounces (about 1/2 cup) finely crushed baked potato chips
- Olive oil spray
1. Place the chicken breasts between 2 sheets of plastic wrap or wax paper on a flat work surface. Using the flat side of a meat mallet, pound them to an even 1/2-inch thickness.
2. Transfer the chicken breasts to a resealable plastic bag that is slightly larger than the breasts. Pour the buttermilk over the chicken, seal the bag, and then turn the bag to coat the meat. Refrigerate for at least 6 hours or overnight, rotating once or twice if possible. Note: It is important to soak the chicken to make it tender.
3. Preheat the oven to 450°F. Line a small baking sheet with nonstick foil.
4. Mix the onion powder, paprika, black pepper, salt, cayenne and garlic powder in a small bowl. Add the chips to a medium shallow bowl.
5. Remove one chicken breast from the buttermilk and let any excess drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer the meat to the bowl of crushed potato chips and cover it on all sides with the topping. Place the coated breast on the prepared baking sheet. Repeat with the remaining breast and seasoning. Discard any leftover buttermilk. Press any remaining chips onto the tops of the breasts.
6. Lightly mist the top of both pieces with olive oil spray. Bake them for 6 minutes, then carefully flip the breasts with a spatula, making sure not to remove the coating. Lightly mist the tops with spray and bake for 4 to 7 minutes, until the coating is crispy and the chicken is no longer pink inside. Enjoy immediately.
Nutritional information(1 breast serving): 220 calories; 4.5g fat, 1.4g saturated fat, 0g trans fat; 65mg cholesterol; 290mg sodium; 420mg potassium; 18g carbohydrate; 2g fiber; 2g sugar; 26g protein; 245mg phosphorous
German Chocolate Overnight Oats
I love this recipe when things are stressful; it's so easy and can be eaten for breakfast or for dessert. For a quick breakfast, follow the recipe as written below. To make it an indulgent treat, add 1/4 cup of a stevia brown sugar blend (such as Truvia Brown Sugar Blend, or add a few teaspoons of brown sugar to regular stevia). The addition of the brown sugar makes it truly taste like a German-chocolate treat.
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