We all love fried chicken and French fries, right? The smell, the taste… But we also know that eating fried food is as unhealthy as possible. Fried foods are not only much higher in calories than their non-fried counterparts, but are also cooked with processed vegetable or seed oils. When heated, these oils can form trans fats, which have been shown to increase LDL, the bad cholesterol. And eating fried foods on a regular basis has been associated with a host of health problems, including increased risk of various diseases and early 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 French fries two or more times a week double their risk of premature death compared to those who avoid them. And a 2019 study published in the BMJ medical journal (https://www.bmj.com/company/newsroom/fried-food-linked-to-heightened-risk-of-death-among-older-us-women/ ) ), showed that women who ate one or more servings of fried food per day had an 8% increased 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 increased risk of death and a 12 percent increased risk of heart-related death. For fried fish, the increased risk of death and heart-related death was 7 to 13 percent, respectively.
That doesn’t mean you can’t enjoy delicious chicken with potatoes. Instead of frying, try using Hi Mountain Seasonings’ No-Fry Chicken and 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 blend of dried bell peppers, onions, jalapenos and garlic, salt, onion and garlic powder, cilantro, sugar, jalapeno powder, spices and more; a 4.9-oz. the container is $8.49 on the website. And you can make a delicious dipping sauce using HMS Pineapple Sriracha Bacon Seasoning; 5.1 oz. the container is $8.49 on the HMS website. The end result is a delicious meal for four that is both delicious and healthy. Even the pickiest of your family will ask for a second helping!
Non-fried chicken and potatoes
Makes 4 servings
4 thinly sliced skinless chicken cutlets
1-1/2 pound potatoes
1/2 cup Panko breadcrumbs
1/2 cup grated Parmesan cheese
4-1/2 tablespoons Hi Mountain Fiesta Salsa Seasoning (divided)
8 tablespoons of mayonnaise
2 teaspoons (or more to taste) Hi Mountain Pineapple Sriracha Seasoning
2 butter spoons
Adjust the oven rack to the upper position and preheat the oven to 425°. Wash and dry the potatoes. Cut potatoes into 1/2-inch-thick wedges. Place 2 tablespoons butter in a small microwave-safe bowl, microwave until melted, 30 seconds. Add panko, Parmesan cheese, half of the Fiesta Salsa Seasoning (2 ¼ tablespoons; you’ll use the rest in the next step).
Toss potatoes on a baking sheet with a large drizzle of oil and remaining Fiesta Salsa Seasoning. Grill on the top rack for 5 minutes.
Meanwhile, pat chicken dry with a paper towel. Place on a plate, brush the tops of the chicken with 1 teaspoon of mayonnaise each (you will use the rest later). Form panko mixture into a mound, pressing firmly to adhere (do not cover bottom). Carefully place on a separate baking sheet and roast on the middle rack until the potatoes are browned and tender and the chicken is cooked through, 15-20 more minutes.
In a second bowl, combine the remaining mayonnaise with the 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 leading manufacturer of homemade jerky and sausage kits. Hi Mountain Seasonings has successfully captured distinctive and traditional Western flavors in its dry cures and seasonings; western style seasonings; bacon cures; snack kits, dressings and dipping sauces; And much much more. The company also offers field prep and preparation and cooking tools. For additional information, write to: Hi Mountain Seasonings, 1000 College View Drive, Riverton, WY 82501; call toll free 1-800-829-2285; or visit the company’s website at www.himtnjerky.com.