Crunch! Crispy Food With Less Fat
Robyn Webb, MS, LN
The crispy food we love typically comes with unwanted fats and carb-heavy coatings. Food Editor Robyn Webb suggests four light cooking techniques and recipes to put more healthful crunching in your munching.
Technique: Oven Frying
Extra crispy elements: High heat, panko bread crumbs, and a spritz of nonstick cooking spray are the "secret" ingredients. Using skinless drumsticks helps cut the fat.
Fish: Substitute any thick white fish for the chicken. Bake the fish at 375 degrees for about 10 minutes per inch of thickness, turning once.
Vegetables: Dip cleaned and sliced nonstarchy vegetables, such as zucchini or summer squash, in the buttermilk mixture and then in the panko bread crumbs. Bake them in one layer at 400 degrees for about 15 minutes, turning once, until lightly browned and cooked through.
Technique: Adding Crunchy Veggies
Jicama (pronounced HEE-kuh-muh), a root vegetable that looks like a turnip, has fibrous tan skin. The raw flesh is crisp and juicy.
Technique: Thinly Slicing, Microwave Cooking
Use a mandoline slicer to create nearly paper-thin slices, which quickly cook to crisp stage in—surprise!—the microwave, with no added fat.
Technique: Using Nuts and the Freezer
Compared with a slice of Chocolate on My Peanut Butter Pie from Coldstone Creamery, this special-occasion pie will save you 255 calories, 24 grams of total fat (including 12 g saturated fat), and 11 grams of carbohydrate.