Monday, October 15, 2012

Healthy Man Food: Wings and Fries

Man Post: Take me Out to the Ballpark:
SO I know that it is border line impossible to make both of these foods healthy so really all we have done is make them HEALTHIER than they were before:

It's finally cooled down and reminds me of when my dad and grandfather used to take me and my brothers to see the Pirates play (read lose usually). And every time we were there we/I would get the same thing, Fresh Cut French Fries with Cheese Sauce and Wings. Now that I do most of my own cooking now I took it upon myself to replicate this feeling and the flavors that went along with them. Being more health conscience now than as a kid I have come up with recipes that are better for your health.

Baked French Fries with White Cheddar Sauce
4 or 5 Russet Potatoes, cut into long fry strips
1 egg white
2 oz lite cream cheese
1/4 cup Extra Sharp White Cheddar
1 tablespoon oil
a splash of milk
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 tablespoon chili powder
1 tablespoon paprika
3/4 tablespoon chipotle powder

Preheat the oven to 425 degrees. Wash and cut the potatoes and place in a large mixing bowl.  Stir together the garlic powder, onion powder, chili powder, paprika, and chipotle powder.  Mix the fries with the egg whites and sprinkle the spice mixture over the potatoes.  Cover a baking sheet with parchment paper and spread the fries out in one layer. You might need 2 baking sheets depending on their size.

Bake for 10 min and then slide the fries off of the parchment paper and on to the baking sheet. Bake for another 5-8 minutes and then stir ensuring the integrity of the fries. Continue this until the fries are golden brown, delicious, and crispy.

Oven Fried Wings
1 to 2 lbs of wings (whole or otherwise)
1 cup flour
1 1/2 tablespoons salt
1 tablespoon pepper
3 tablespoons cornstarch
Olive Oil

Preheat the oven to 425 degrees. If your wings are whole (as in still have the wing tip) cut them into segments. Then in a large (about 1 gallon) zip-top bag combine the flour, salt, pepper, and cornstarch. Place the wings in the bag and toss together (this is a great job for small kids). Once throughly dredged place the wings on a rack over top of a baking sheet and spray/drizzle the Olive Oil over the wings (this helps crisp the tops of the wings during the first part of cooking.

Bake the wings for 20-25 min in the oven. When the time is up take the wings out of the oven and flip them. Return them to the oven and cook for an additional 20-25 min.

Upon their completion remove the wings from the oven and allow them to cool for 5 to 10 min while you consider the next step: the Sauce. We chose to use pre-made sauces but you could easily make your own or even just any store bought BBQ sauce.

Once the wings have cooled a bit place them in large Tupperware container or bowl. Pour the sauce over the wings and toss them to coat. You can then serve them with anything from ranch and blue cheese or the fries listed above.

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