We all love fried chicken and fried potatoes, right? The smell, the taste … But we also know that eating fried foods is about as unhealthy as it gets. Not only do fried foods have way more calories than their non-fried counterparts, but they’re also often cooked in processed vegetable or seed oils. When heated, these oils can form trans fats, which have been shown to raise your LDL – the bad cholesterol. And regularly eating fried foods has been associated with a number of health problems, including an increased risk of several diseases – and an earlier death.
In fact, a 2017 study (https://edition.cnn.com/2017/06/14/health/fried-potatoes-early-death/index.html) found that people who eat fried potatoes two or more times a week double their risk of an early death compared with those who avoid them. And a 2019 study published in the medical journal BMJ (https://www.bmj.com/company/newsroom/fried-food-linked-to-heightened-risk-of-death-among-older-us-women/), showed that women eating one or more servings of fried food a day had an 8 percent higher risk of death from all causes as well as heart-related death compared with those who did not eat fried food. More specifically, eating fried chicken had a 13 percent greater risk of death and 12 percent increased risk of a heart-related death. For fried fish, the rise in risk of death and heart-related death was 7-13 percent, respectively.
That doesn’t mean you can’t enjoy mouthwatering chicken and potatoes. Instead of frying, try using Hi Mountain Seasonings’ Un-Fried Chicken & Potatoes recipe – one of several free recipes available on the Hi Mountain Seasonings’ website, www.himtnjerky.com. This recipe revolves around HMS’ Fiesta Salsa Burger Seasoning, a delicious mix of dehydrated bell peppers, onions, jalapenos and garlic, salt, onion and garlic powder, cilantro, sugar, jalapeno powder, spices, and more; a 4.9 oz. container costs $8.49 on the website. And you can make a delicious dipping sauce using HMS Pineapple Sriracha Bacon Seasoning; a 5.1 oz. container costs $8.49 on the HMS website. The end result is a scrumptious meal for four that’s both delicious and healthy. Even the pickiest of eaters in your family will be asking for a second helping!
Un-Fried Chicken & Potatoes
Makes 4 Servings
4 Thin Sliced Skinless Chicken Cutlets
1-1/2 lb. Potatoes
1/2 cup Panko Breadcrumbs
1/2 cup Grated Parmesan Cheese
4-1/2 TBSP Hi Mountain Fiesta Salsa seasoning (divided)
8 TBSP Mayonnaise
2 tsp (or more to taste) Hi Mountain Pineapple Sriracha seasoning
2 TBSP butter
Adjust oven rack to top position and preheat oven to 425°. Wash and dry potatoes. Cut potatoes into 1/2-inch thick wedges. Place 2 tbsp butter in a small microwave-safe bowl, microwave until melted, 30 seconds. Stir in panko, parmesan cheese, half the Fiesta Salsa seasoning (2 ¼ tbsp – you will use the rest in next step).
Toss potatoes on baking sheet with a large drizzle of oil and remaining Fiesta Salsa seasoning. Roast on top rack for 5 minutes.
Meanwhile, pat chicken dry with paper towel. Place on a plate, spread tops of chicken with 1 tsp mayonnaise each (you’ll use remaining later). Mound with panko mixture, pressing firmly to adhere (do not coat undersides). Carefully place on separate baking sheet and roast on middle rack until potatoes are golden brown and tender and chicken is cooked through, 15-20 minutes more.
In a second bowl, combine remaining mayonnaise with Pineapple Sriracha seasoning to taste for dipping.
About Hi Mountain Seasonings: Located in the heart of Wyoming, Hi Mountain Seasonings was founded in 1991 and is America’s premier manufacturer of kits for homemade jerky and sausage. Hi Mountain Seasonings has successfully captured distinct, traditional Western flavors in its jerky cure & seasonings; Western-style seasonings; bacon cures; snackin’ stick kits, dressings & dips; and much, much more. The company also offers field dressing and prep and cooking tools. For additional information, write: Hi Mountain Seasonings, 1000 College View Drive, Riverton, WY 82501; call toll-free 1-800-829-2285; or visit the company website at www.himtnjerky.com.
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