Sunday, May 10, 2015

Mom's Proof that You are Eating Right Chicken

Guess that by now You have heard Your Mother worry that you are not eating right. Wither it is not enough, or not healthy enough, or too much, etc, etc.
Of course she cares, think of how many years she was in charge of making sure you got the right foods. Well slaves care too. So here is proof to your mother that Yes, I am eating right. This is a low fat, low salt, perhaps even gluten-free meal that does not skimp on flavor.

Wish you could smell this wonderful aroma! Slave really wanted to eat two pieces! Yet it is Mother's day here. Several of my neighbors are sitting alone while many go off with their children. Some look deeply hurt that there is no phone call wishing Happy Mother's Day. Some are resigned to wait for friends to return with stories of what a great day it has been. Slave is taking same of this out to the common room to see if it can bring a smile or two.

¼ cup low fat mayonnaise
1 tbs all purpose flour
1½ cups quick cooking oats
¾ cup (3 ounces) grated fresh Parmesan cheese
1 teaspoon salt
1½ teaspoons paprika
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 ½ lbs boneless skinless chicken thighs


Rinse the chicken and pat dry with paper towels. Then rub each piece with cornstarch. Let sit for 15 minutes at room temperature.

Set the oven to 375° degrees.
Line a baking tray with parchment and place a cooking rack on it. Spray it lightly.

Place oats in a large shallow bowl. Add cheese and seasonings. See Note if using old fashioned oats (steel cut). Stir this mixture well.

Lay out the chicken pieces on wax paper. With a pastry brush, spread one side a piece with mayonnaise.

Put “mayo” side down in bowl with oats and paint the upturned side with mayonnaise, then flip.

Place each on the rack. Give the tops a quick burst of the spray.

These will roast for 35-45 minutes or until juices run clear.

When they are in oven, line another tray with foil. Put thawed mixed vegetables into a large bowl and toss with 1 tbs of olive oil. Spread on a foil lined tray and scatter kosher salt over all. Put this tray in after 15 minutes have passed with the chicken roasting.

NOTE: Use oats instead of bread crumbs in all of your recipes.
Breadcrumbs may not seem like a huge calorie culprit, but just ½ cup has over 200 calories. Cut the calories in half and add some extra fiber by using oats instead.
The secret is to coarsely process the oats. You want something between a powder and the whole oat. About the size of panko bread crumbs. Then they will make a direct substitution.
What's more, oats act like tiny vacuum cleaners, sucking the cholesterol our of your system. Be sure to load up on oats before your next check-up for a better cholesterol report.

They have certified Gluten-Free oats, which are actually pretty easy to find these days.

Another suggestion if you face cooking for someone who needs gluten free food is to use Quinoa flakes. They are also loaded with additional nutrients. It will be very crispy and quite tasty.

Or a combo of rice & corn chex, (which say Gluten-Free on the box) pulsed in a food processor.
(Soak this in rice milk for excellent gluten free meat balls or meat loaf).

Here is some music to go along with:

Remember the Dave Clark Five?

So Happy for the opportunity to serve my Master Indy.


To satisfy and restore.
To nourish, support and maintain.
To gratify, spoil, comfort and please,
to nurture, assist, and sustain
..I cook!

Please buy slave's cookbook:

The Little Black Book of Indiscreet Recipes by Dan White via @amazon

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