Healthier fried chicken

Oven-baked “Fried” Chicken

Nonstick vegetable pan spray

1/2 cup all-purpose (or whole wheat, for additional fiber) flour

1 teaspoon paprika

1/4 teaspoon black pepper

3 pounds boneless, skinless chicken (breasts are the  leanest)

Heat oven to 425F. Spray a rectangular pan, 13 x 9 x 2 inches, with the nonstick spray to coat it. Mix flour, paprika, and pepper. Coat chicken with flour mixture. Place chicken in pan. Bake uncovered for 30 minutes. Turn chicken and bake another 30 minutes or until internal temperature is 165F and juices run clear.

*For additional crispiness, you can substitute 1 cup of panko, cornflake, or a high-fiber cereal’s crumbs for the flour. Additionally, oil can be used in lieu of the nonstick spray but will add more fat calories to the finished product.

French “Fries”

Nonstick vegetable pan spray

Several potatoes (you can use red, Yukon gold, brown baking, or even purple!)

In the same oven at least 375F up to a broil, you can also bake these fries. The secret is to spray the baking sheet with the nonstick pan spray, to coat the potatoes with the spray, and to respray after turning as they brown.

Heat oven from 375F to a broil (your choice; broiling requires more attention but cooks/ browns faster.) Cut potatoes into small width wedges or small shoestrings. Spray pan with nonstick spray. Place potatoes on top. Spray potatoes with nonstick spray. Bake/ broil until browned to your taste. Turn potatoes over with a spatula. Spray other side of potatoes with the nonstick spray. Bake/ broil until browned to your liking (Only 80 kcalories per 1/2 cup starchy vegetable serving).

Additionally, oil can be used in lieu of the nonstick spray but will add more fat calories to the finished product.

• Su Smith is a registered dietitian nutritionist for Hawaii Health Systems Corporation at Samuel Mahelona Memorial Hospital and has been in private practice consultation for 26 years. Info: www.eatright.org