Turtle brownies, deconstructed!

I tend to judge the success of my recipes by the speed at which the final product disappears.  These brownies were gone in a day. (And J.J. asked me to make more!) They are rich, moist, and taste even better with ice cream!

Unfortunately, the very ingredients that make these brownies so darn good are also ingredients that put it on the banned list.  My turtle brownies are high in fat (butter), and sugar, and they taste like it!.  They also require lots of eggs to give the brownies "rise."  Fortunately, one or more of these ingredients can be reduced or replaced without significantly affecting the final product. 

While some of the ingredient substitutions I suggest may seem a little strange, they work.  However, some of the substitutions may require a change in baking temperature or total baking time. Please read the recipe carefully to ensure that you wind up with a properly baked pan of brownies!

These brownies also freeze well.  Wrap squares individually in plastic wrap, place in a freezer container, and freeze.  When you are ready to indulge, simply remove one or more brownies from the freezer and let them thaw for an hour.

Jane's decadent turtle brownies

2 c. brown sugar

1 ¼ c. dark cocoa powder

½ c. melted butter

4-5 large eggs

½ c. flour

1 TB. vanilla

2 tsp. espresso  powder

Optional:  2 tsp. cinnamon

Optional:  1 TB. Kahlua

½ tsp.  Kosher salt

½ tsp. Baking powder

½ c. caramel sauce

½ c. chocolate chips

½ c. chopped walnuts
powdered sugar for garnish

Preheat the oven to 300 degrees.  Grease a square brownie pan, and set aside.

In a large bowl, mix together all of the ingredients except for the caramel sauce, chips, and nuts.  If the mixture is too thick, add another egg.  Pour into the prepared brownie pan.

In a separate bowl, mix together the caramel sauce, nuts, and chocolate chips.  Drop spoonfuls  of the mixture on top of the brownie batter.  Lightly push it down into the batter.

Bake at 300 degrees for 30-35 minutes, until an inserted toothpick comes out clean.  Let cool, sprinkle with powdered sugar, and serve with vanilla or mocha ice cream.

Jane's turtle brownies, deconstructed

2 c. brown sugar

>Health alert:  This recipe is high in sugar.  If sugar presents a dietary concern, the brown sugar may be replaced with one cup of Splenda brown sugar blend, or one half of the brown sugar may be replaced with ½ cup of Splenda.

>Ingredient alert:  A total replacement of the sugar may not only affect the texture, but also the moisture, in the brownies.  Replacing only half of the sugar works best.  But if total replacement is required, decrease the baking temperature, as well as the baking time.  However, increasing the fat in the brownie mixture by two tablespoons will also address the problem.

1 ¼ c. dark cocoa powder

½ c. melted butter

>Fat alert:  Butter is pure fat, and contributes not only to the flavor, but also the moistness of the brownies.  The best substitute for the butter appears to be prune puree.  Replace the butter with ¼ cup.   (I think baby food has the best consistency and color for brownies.) ) You can also replace half the butter with 1/8 cup of the prune puree.  Other possible substitutes include 1/2 cup of margarine, vegetable oil,  yogurt (try vanilla for extra flavor), applesauce, mashed avocados, or a comparable amount of silken tofu.

>Ingredient alert:  Replacing the butter in this recipe will have an impact on the texture and moisture.  It is recommended that the baking temperature be reduced by 25 to 50 degrees.  If replacing the butter with prune puree, decrease the baking time.  If replacing the butter with avocados, increase the baking time.  In both cases, monitor the brownies carefully to prevent under or over-baking.  

 4-5 large eggs

>Health alert:  If whole eggs present a health concern, they can be replaced with 8-10 egg whites, a comparable amount of a commercial egg substitute, or 2 TB. corn starch and 2 TB. water for each egg. 

>Ingredient alert:  Eggs are the leavening agent in this recipe.  They make the brownies rise, giving them a lighter consistency.  It may be necessary to add more baking powder, or use a self-rising flour, to accomplish the same effect.

½ c. flour

>Health alert:  If white flour presents a health concern, consider replacing it with gluten-free, almond, hazelnut, buckwheat, tapioca, or white bean flour.  NOTE:  Almond or hazelnut flour are ground nuts, in very significant amounts.  If you have any sensitivity to nuts, replace the white flour with other choices.

>Ingredient alert:  Buckwheat and white bean flour will rise less than the other possible replacements.  You may need to increase the amount of baking powder.

1 TB. vanilla

2 tsp. expresso  powder

Optional:  2 tsp. cinnamon

Optional:  1 TB. Kahlua

½ tsp.  kosher salt

½ tsp.  baking powder

½ c. caramel sauce (I use Pampered Chef or Smucker’s.)

>Health alert: Caramel sauce is very high in sugar.  There are reduced and no sugar options available. However, read the labels carefully.  Less sugar usually translates into higher fat and/or salt!

>Fat alert:  Caramel sauce can also be high in fat.  Again, reduced or no-fat options are available.  However, reduced fat in an ingredient often translates into more sugar, and other bad stuff.  Read the labels carefully!

½ c. chocolate chips

.>Health alert: Chocolate chips can be high in sugar.  Reduced or no-sugar options are available. (Check out the no-sugar chips at Nuts.com.) Chocolate chips can also be replaced with cocoa nibs. However, cocoa nibs are very high in fat!

>Fat alert:  Read the labels of any reduced sugar chocolate chips carefully.  Reduced sugar can translate into increased fat, salt, and other artificial products. 

½ c. chopped walnuts

>Health alert:  If nuts are a concern, any crunchy substitute will work.  Try Rice Krispies, or crushed ramen or chow mien noodles.

(Follow the instructions above.) 

The spicy fajita roll, deconstructed! 

A couple of years ago, I watched the "Pillsbury Bake-Off" on the Food Network.  One of the entries was a fajita roll.  I tried the recipe, decided it was just too bland, and too messy.  

The crescent dough used to wrap the contents was a pain.  It was too thin, too dry, and kept falling apart.  The contents were too wet, leaving a soggy roll.  And frankly, the contents were just not spicy enough!  So I began to play with the ingredients until I came up with a dish that was devoured by my son.  Each time I make this recipe, only crumbs remain on the plate.  There are never any leftovers! 

The key to this recipe is to mix together all the ingredients, allow the mixture to marinate, and then drain it at least on hour before encasing it in the dough. 

Jane’s spicy fajita roll

3 c. shredded chicken

1 sheet Pepperidge Farm puff pastry 

1 sweet onion, diced

1 red pepper, diced and seeds removed

2-3 jalapeno peppers, sliced, seeds
    removed if desired

Optional:  1-2 c. mix of red, white and black
    beans, soaked, and cooked until tender.

2 cloves roasted garlic, smashed

2-3 TB. McCormick’s Perfect Pinch
   Southwest Sweet and Smoky seasoning

2 TB. dried Cilantro

2 c. Sargento 4-cheese Mexican blend shredded cheese

1/4 c. salsa, any heat level

¼ c. fresh lime juice

Optional:  2 TB. tequila

1 egg white, beaten

2 TB. olive oil

salsa for garnish

Heat the olive oil in a sauté pan and add the onions, garlic, and peppers.  Cook until they become just tender.   In a large mixing bowl, mix together the chicken, vegetables, lime juice, salsa, Tequila, and spices.  Let marinate about one hour, and then drain well.  The mixture should be fairly dry.  Taste and adjust the seasonings, if necessary.

Preheat the oven to 375 degrees.  Line a large cookie sheet with foil, and spray lightly with cooking spray.  Unroll  the puff pastry dough onto the cookie sheet, and using your fingers, press out to approximately 10” x 12”.   (If necessary, trim the dough to this size, and save the scraps for sealing.) 

Sprinkle all but ½ c. of the cheese over the top of the dough.  Spoon the mixture in a line in the center of the dough.  Pull up the sides and ends, and seal.  Turn the roll so the sealed side is underneath the roll.  Using a sharp knife, cut five 1” slash marks on top, about an inch apart.  Brush lightly with the egg whites, and top with a line of cheese.  Bake in the oven 20-25 minutes, until golden brown.  Cool for about 10 minutes, and slice.  Drizzle with generous helpings of salsa, and serve.  Note:  The salsa is essential to complete the flavor profile!

Jane’s spicy Fajita roll, deconstructed

3 c. shredded chicken

1 sheet Pepperidge Farm puff pastry

>Fat alert:  The “puff” in pastry is created by layers of butter.  It is very high in fat!  If fat is a concern, the puff pastry dough can be replaced with a simple yeast bread dough, a low-fat biscuit dough, Pillsbury low-fat crescent dough,  or multiple layers of phyllo dough. 

>Health alert:  If white flour creates a health concern, another flour may be substituted in the puff pastry, or the dough can be eliminated.  Simply put the chicken mix in a greased casserole dish, and top with the cheese and any variety of crushed taco chips. 

>Ingredient alert:  When substituting another dough for the puff pastry, check the ingredient label carefully.  Some doughs are high in salt and/or sugars.  Select the option that best meets your dietary needs.  Or make your own bread dough, and completely control any offending ingredients! 

1 sweet onion, diced

1 red pepper diced

2-3 jalapeno peppers, sliced, seeds removed if desired

Optional:  1-2 c. mix of red, white and black beans, soaked, and cooked until tender.

2 cloves roasted garlic, smashed

2-3 TB. McCormick’s Perfect Pinch Southwest Sweet and Smoky seasoning.

>Ingredient alert:  This spice mix is salt-free, but it does contain brown sugar.  If sugar is a concern, make your own spice blend with equal parts smoked paprika, ground chipotle chili pepper, and tomato powder, or any mix  of spices you prefer. 

2 TB. dried Cilantro

>Ingredient alert:  If you have a sensitivity to cilantro, it can be replaced with parsley, or eliminated. 

2 c. Sargento 4-cheese Mexican blend shredded cheese

>Fat alert:  The 4-cheese Mexican blend is high in fat.  It can be substituted with a low- or no-fat shredded cheddar or Monterrey Jack cheese  The amount of cheese used can also be reduced by half.

>Health alert:  Cheese can also be high in salt.  If salt is a concern, be sure to check the ingredient label. 

>Health alert:  If dairy products create a dietary concern, the cheese may be eliminated from this recipe, and replaced with a thin layer of pureed avocados, or guacamole.

1/4 c. salsa

>Health alert:  A store-bought salsa can be loaded with all kinds of offensive ingredients.  If salt, sugar, or MSG are a concern, check the ingredient labels carefully.  Better yet, make your own.  Then you control the ingredients!  (See the recipe below.)  In a pinch, you can simply replace the salsa with chopped tomatoes. 

¼ c. fresh lime juice

Optional:  2 TB. tequila

1 egg white, beaten

>Health alert:  If egg whites create a dietary concern, this ingredient can be eliminated, and replaced with a light touch of cooking spray.

2 TB. olive oil

>Fat alert:  Olive oil is high in fat.  It can be replaced with a low-fat or no-fat cooking spray, and the vegetables may be roasted in the oven at 400 degrees until they just start to brown, usually about 10 minutes.

Salsa for serving

(Follow the instructions above.)

Quick homemade salsa

4 Roma tomatoes, chopped

½ c. diced onion

2 cloves roasted garlic, minced

2 jalapeno peppers, chopped

2 TB. fresh lime juice

2 TB. cilantro

Optional:  1 tsp. balsamic vinegar

Salt and pepper to taste

Mix all the ingredients together and allow them to marinate for about an hour before serving. Note:  If you are not in the mood to chop the ingredients, simply put everything in a blender and pulse until the mixture reaches the desired consistency.

Braised French pork chops, deconstructed!

I love French food!  The buttery croissants, the melt-in-your-mouth Brioche, Dijon tarragon chicken, and braised French pork chops. Fat, fat, and more fat, makes most French food hard to resist!

Over the years, I have played with my pork chop recipe repeatedly.  The truth is, I am still not a big fan of pork.  Usually, it takes a great sauce to make it edible!  After making multiple substitutions to enhance the flavors of this sauce, I finally found a dish I welcomed, and my son would eat without complaint!  The key is the smooth, velvety texture of the sauce!

The most significant problem with this recipe is the use of a commercial Cream of Potato soup, which is very high in fat.  Unfortunately, no reduced or no-fat version exists.  If you're feeling adventurous, make your own Cream of Potato soup, and limit or eliminate the fat.  If you're not, you can substitute a low or no-fat Cream of Mushroom soup.  Just be sure to taste and adjust the seasonings before serving.

Jane's French pork chops  (Côtelettes de porc  françaises)

4-boneless pork chops, about 3/4" thick

1 can Campbell’s Cream of Potato soup

1 can Muir Glen fire-roasted, diced tomatoes

2 c. thinly sliced carrots

1 c. sliced button mushrooms

1 c. sliced green onions or leeks

1 c. green beans, cut to 1” lengths

Large red potato, peeled and diced

1/2 c. Dijon mustard

1/3 c. Holland House Sherry Cooking Wine

2 TB. tomato paste

2 TB.  Herbs d' Provence

1 TB . dry tarragon

1 tsp. red chili pepper flakes

1 TB. Kosher salt

2 tsp. black pepper

2 TB. olive oil

2 TB. corn starch or other thickener

1 TB. milk or water

Dry or fresh parsley

Preheat the oven to 350 degrees.

To a large, round, covered casserole dish, add the Cream of Potato soup, diced tomatoes, mustard, and sherry.  Whisk together until well blended.  Mix in all the vegetables, Herbs d’ Provence, parsley, and tarragon.   Cover and place in the oven.

In a large frying pan, heat the olive oil.  In a small cup, mix together the salt and black pepper.  Pat both sides of the pork chops with a paper towel, and lightly sprinkle both sides with the salt/pepper mixture.  Sear the pork chops in the frying pan, about 3-4 minutes each side.

Remove the casserole dish from the oven, and place the pork chops on top of the braising liquid.  Spoon a small amount of the braising mixture on top of each chop, until covered.  Reduce the oven temperature to 320 degrees.  Cover the casserole dish, and bake in the oven for  two hours.

Using a large slotted spoon, remove the vegetables from the casserole dish and place on a large serving dish or tray. Place the pork chops on top.   Taste the sauce and adjust the seasonings, if desired.   If the sauce is at the desired thickness, spoon over the chops, sprinkle with parsley, and serve.  If the sauce is too thin, add corn starch slurry, bring it to a boil, and whisk until the sauce reaches the desired thickness.  Spoon over the chops, sprinkle with parsley, and serve.

Jane's braised French pork chops, deconstructed

4-boneless pork chops, about 3/4 inch thick

1 can Campbell's Cream of Potato soup

>Fat alert:  Cream of Potato soup is very high in fat.   Unfortunately, no commercial reduced or fat-free version exists.   There are several other options:  Mix 2 c. potato flakes with just enough cream or milk to mimic the thickness of the original, substitute a reduced or no fat Cream of Mushroom soup, or make your own low-fat version of Cream of Potato soup, reducing it until it is thick, and add 2 c. to this recipe.  Note:  After braising the pork chops, you can remove them from the sauce, pat them dry, and serve.  The chops will still be moist and flavorful.  Using a slotted a spoon, you can also strain the sauce from the vegetables.

>Health alert:  Cream of Potato soup is also very high in salt.  Again, only two options exist:  create your own low-sodium version, or substitute with a reduced-sodium cream of mushroom soup.

>Ingredient alert:  Using Cream of Mushroom soup as a substitute will alter the flavor.  Be sure to taste and adjust the seasonings before serving. 

>Ingredient alert:  The braising solution will thin considerably during the cooking process.  Therefore, it is important that the soup added to this recipe is very thick!

1 can Muir Glen Fire-roasted, diced tomatoes

>Health alert:  This product is high is salt and sugar.  It can be substituted with 2 c. home-roasted, diced tomatoes.  There are also other commercial low-sodium or low-sugar versions.  Check the labels carefully.

2 c. thinly sliced carrots

1 c. sliced button mushrooms

1 c. sliced green onions or leeks

1 c. green beans, cut to 1” in length

Large red potato, peeled and diced 

>Health alert:  Any of the vegetables listed above may be substituted or eliminated to address individual dietary needs.  I have substituted raw broccoli and cauliflower, as well as parsnips, peas, and asparagus.  Include the vegetables you love!

1/2 c. Dijon mustard

1/3 c. Holland House Sherry cooking wine

>Health alert:  This product may not be acceptable to those on low-sugar or low-salt diets.  Check the product label carefully.  Sherry can be substituted with 1/3 c. red wine or balsamic vinegar.

2 TB. tomato paste

>Health alert:  Some brands of tomato paste are high in sugar and/or salt.  Read the labels carefully, and select the one that best meets your dietary needs 

>Ingredient alert:  The tomato paste adds to depth of flavor.  It can be eliminated.  However, you may need to increase either the tarragon or Herb d' Provence.  Taste and adjust the seasonings accordingly. 

2 TB.  Herbs d' Provence

1 TB. dry tarragon

1 tsp. red chili pepper flakes

1 TB. Kosher salt 

>Health alert:  The salt in this recipe can be reduced, eliminated, or replaced with a salt substitute.

>Ingredient alert:  Salt brings out the flavors in the vegetables.  While it can be eliminated, it may be necessary to adjust other seasonings accordingly. 

2 tsp. black pepper

2 TB. olive oil

>Fat alert:  Olive oil is high in fat.  However, searing the "skin" of the pork chops is essential to successful braising.  It seals in the moisture.  To achieve the same effect, the pork chops may be seared in a small amount of cooking spray, or broiled in the oven.

2 TB. corn starch or other thickener

1 TB. milk or water

Dry parsley

(Follow the instructions above.)

Braised chicken thighs, deconstructed!

When meat prices started to skyrocket a few years ago, I began to explore cooking with lower-priced meats.

Chicken thighs were one meat I experimented with extensively.  This dense, fatty, meat quickly became a favorite as it responded well to braising, marinating, and slow cooking.  Its polar opposite, chicken breasts, did not fare so well.  While white chicken meat is lower in fat, it is also dried out much easier.   Very different cooking methods are required.

This recipe is intended to be a "one pot meal."  While you may be tempted to substitute a leaner chicken breast for the chicken thighs, a different cooking process is required, and the dish can no longer be cooked in one pot.  It might be wiser to look at other ingredients in the recipe to adjust for your dietary needs.

Jane's braised chicken thighs, Tuscan style

4 bone-in. skin-on chicken thighs

8 oz. can tomato paste

½ c. wine (red or white)

4 smashed roasted garlic cloves

1-2 cans. Cannelloni beans, drained

Medium sweet onion, sliced

1/2 c. frozen chopped spinach

1/2  c. sliced mushrooms

1 TB. dry Rosemary

1 TB. Kosher salt

2 tsp. dry Marjoram

1 tsp. dry  Basil

1 tsp. red chili pepper flakes

Optional:  2 TB. capers

Optional:  2 TB. chopped  green or Kalamata olives

Olive oil

Salt and pepper

Preheat the oven to 350 degrees.  Add the tomato paste, wine, garlic, and spices to a large round, covered, casserole dish.  Place the dish in the oven for 15 minutes.  

Remove the casserole dish from the oven, and reduce the temperature to 325 degrees.  Add all the vegetables and stir.  Return the dish to the oven, covered.  This allows the braising liquid to marry before adding the meat.

Heat approximately 2 TB. of olive oil in a frying pan.  Sprinkle each side of the chicken thighs with salt and pepper, and place skin side down in the pan.  Fry until the skin is crispy and brown, about four minutes.  Flip the chicken and cook until browned, approximately four more minutes. 

Remove the casserole dish from the oven, and place the chicken on top, skin side up.  Cover and bake for 90 minutes (1 ½ hours).  Do not remove the cover while the dish is cooking.  It will interrupt the braising process.  

Remove the casserole dish from the oven, and remove the cover.  Allow it to cool for 15 minutes.  Using a slotted spoon, spoon the vegetables onto a plate, and top with the chicken thighs.  Lightly spoon the braising sauce over the chicken and vegetables.  (Note:  If the sauce is too thin, whisk in a "slurry" of 2 TB. corn starch or other thickener,and 1 TB. water, and bring the sauce to a boil.  Continue to simmer until the sauce reaches the desired thickness.)

Sprinkle with salt and pepper, is desired.

Jane's braised chicken thighs, deconstructed

4 bone-in, skin-on chicken thighs

>Fat alert:  Chicken thighs with the bone-in and skin on are high in fat.   To lower the fat content, they can be replaced with boneless, skinless chicken thighs, or boneless, skinless chicken breasts.  However, the caloric difference between chicken thighs and breasts is minimal, and the substitution may not be worth the impact on the overall dish.

>Ingredient alert:  Braising is a cooking method particularly suited to chicken thighs.  Chicken breasts, however, as best grilled, or seared and baked in the oven.  If chicken breasts are substituted for chicken thighs, cook them separately from the vegetables. 

1 c. tomato paste 

>Health alert:  Using homemade tomato paste ensures you know what it is in it.  Sometimes, canned tomato paste are high in fat, salt, sugar, or contain MSG.  Check the labels carefully to ensure you use a healthy substitute.

>Ingredient alert:  Tomato paste ensures that the braising liquid/sauce has a thicker consistency.  While it can be replaced with tomato sauce, or diced tomatoes, once the chicken is done braising, it may be necessary to add corn starch or other thickeners to the sauce.

½ c. wine (red or white)

>Health alert:  Some wines contain a lot of sugar.  If this is a problem, substitute the wine with a low-sugar variety, vodka, chicken broth, or 1/4-1/2 c. lime or lemon juice.  The wine can also be replaced with 1/4 c. balsamic vinegar.

>Ingredient alert:  In this recipe, the wine serves as a tenderizer, and a flavor enhancer.  Substitution or elimination may change the flavor, requiring an adjustment in spices.  The best substitute?  Balsamic vinegar, lime, or lemon juice.

4 smashed roasted garlic cloves

1-2 cans. Cannelloni beans, drained

>Health alert:  Canned beans can be high in sodium and carbohydrates.  If either is a concern, use only one can of beans, or replace the canned variety with fresh or dried white beans.

Medium sweet onion, sliced

1/2 c. frozen chopped spinach

1/2 c. sliced mushrooms

2 TB. salt

>Health alert:  This recipe uses a significant amount of salt.  It can be replaced with a salt substitute or Italian seasoning. 

>Ingredient alert:  The removal of salt will affect the flavor of this dish. It may become necessary to increase the amount of pepper or overall seasonings.

1 TB. dry Rosemary

2 tsp. dry Marjoram

1 tsp. dry  Basil

1 tsp. red chili pepper flakes

Optional:  2 TB. capers

>Ingredient alert:  Capers are usually brined in a solution that is high in salt.  If this is a concern, either rinse them or eliminate them altogether. 

Optional:  2 TB. chopped  green olives

>Ingredient alert:  Olives can be brined in a solution that is high in salt.  If this is a problem, either rinse them or eliminate them altogether. 

Olive oil

>Fat alert:  Olive oil is used to sear the chicken thighs, and crisp the skin.  Olive oil may be substituted with a light touch of spray grease.  In the alternative, the skin may be crisped under a broiler without the use of fat.

(Follow the cooking instructions above.) 

Deconstructing fried chicken

I love fried chicken! That crunchy skin, the moist meat, the satisfying taste of multiple spices.  But what I don't love is the fact that it is fried!  So fried chicken has become an indulgence.  Something to partake of only for occasional pleasure.

I believe marinating chicken is essential to create flavor and ensure moist, tender meat.  I marinate my chicken overnight in a creamy mixture of mayonnaise, sour cream, milk, and barbecue spices. (Others swear by buttermilk, but really, how often do you have that on hand?)

Unfortunately, a marinade can up the calorie count.  As intended, much of a marinade is absorbed by the chicken, including most, if not all, of the fat, sugar, and salt!  Add to that the dietary consequences of frying chicken in oil, and fried chicken deserves to be on the banned list.

You can, however, create a flavorful, crunchy imitation of fried chicken.  All it takes is a willingness to experiment and play with your food!

Jane’s (sure it's bad for you) fried chicken

Three bone-in chicken breasts

1 c. mayonnaise

1 c. sour cream

2 c. milk

2 TB. barbecue seasoning

2 TB. brown sugar

2 TB. kosher salt

2 c. flour

1 c. crushed corn flakes

1 TB. garlic powder

1 TB. cayenne pepper

1 TB. onion powder

1 TB. dry parsley

2 tsp. dry mustard

Vegetable oil

In a large bowl, whisk together the mayonnaise, sour cream, milk, 1 TB. salt, 1 TB. brown sugar, and barbecue seasoning.  Place the chicken breasts in the bowl, turning the chicken until it is well-covered in the mixture.  Cover and refrigerate overnight.

To a gallon-size zipper bag, add the flour, 1 TB. salt, garlic powder, pepper, onion powder, dry parsley, 1 TB. brown sugar, and dry mustard.  Seal the bag and shake well.  Remove the chicken breasts from the marinade and lightly pat with paper towels, leaving the chicken slightly wet to catch the flour mixture.  Discard the marinade.  Place each breast in the bag and shake until well covered.  Let rest for a half hour on a rack over a paper towel-lined cooking sheet.

Add about three inches of vegetable oil to a large frying pan.  Heat to 350 degrees.  While the oil is heating, coat each chicken breast with the flour mixture again.  Fry the chicken in the pan, about 10-15 minutes on each side, until the internal temperature reaches 165 degrees.  Immediately remove the chicken from the pan and drain on the wire rack.

About frying chicken:  It is very important that the oil used for frying is 350 degrees!  Otherwise, the chicken will not fry properly and the coating will slough off.

Jane's fried chicken,deconstructed

Three bone-in chicken breasts, skin on

>Fat alert:  Bone-in, skin-on chicken breasts are considered fattier than boneless, skinless chicken breasts.  While the latter may be substituted for the former, in this recipe, the bones and the skin add considerable flavor in the cooking process.  If possible, remove the skin after cooking. 

1 c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  However, low and non-fat versions are available. Greek or a low-fat yogurt may also be used.

>Health alert:  Check the labels of any substitutions carefully.  To mimic the flavor of  full-fat mayonnaise, many products increase the sugar and salt content.   

>Ingredient alert:  If you opt to use low or non-fat mayonnaise, taste it first.  Some are very bland and will require the use of additional barbecue seasoning.  In additional, the lower the fat, the less creamy the mayonnaise.  It may be necessary to increase the amount of milk added to ensure a creamy consistency of the marinade. Greek yogurt has a very strong taste, and may be distasteful to some.

 1 c. sour cream

>Fat alert:  Sour cream is high in fat.  Low or non-fat sour cream, plain low or non- fat yogurt, or Greek yogurt, may be substituted. 

>Ingredient alert:  The use of any kind of yogurt will change the flavor of the marinade, and it may be necessary to adjust the seasoning according.  In addition, Greek yogurt has a very strong taste, and may be distasteful to some.

2 c. milk

>Fat alert:  Whole milk is high in fat.  Low or non-fat milk may be substituted. 

2 TB. barbecue seasoning 

>Health alert:  Barbecue seasoning is a combination of spices, salts and sugars, and sometimes, MSG.  There are many versions available.  Read the label carefully. 

2 TB. brown sugar

>Health alert:  Sugar enhances the flavor of the chicken and encourages osmosis.  Fortunately, it can be replaced with a product like Splenda Brown Sugar Blend, or eliminated, as long as the salt is retained in the marinade.

2 TB. kosher salt

>Ingredient alert:  Salt enhances the flavor of the chicken and also encourages osmosis.  It can be replaced with a light salt, or less salt.  However, the salt is essential to osmosis, and is the key to ensuring the marinade is properly absorbed. 

2 c. flour

>Health alert: If you are counting carbohydrates, or require gluten-free foods, white flour can be a problem.  Try white bean, corn, or a gluten-free substitute.

1 c. crushed corn flakes

>Health alert:  Corn flakes are a high-glycemic food. They can be replaced with bran flakes, and other high fiber cereals, crushed crackers, or Panko or whole wheat bread crumbs.  Crunch is the objective!  Be sure to check the labels of whatever product you select.  You don’t want to substitute one health risk for another!

1 TB. garlic powder

1 TB. cayenne pepper

1 TB. onion powder

1 TB. dry parsley

2 tsp. dry mustard

Vegetable oil 

>Fat alert:  Guess what?  Fried food is high in fat, and is actually bad for you!  Rather than entertain a discussion on which oil is better to fry in, just skip the frying pan, and bake it!  Your arteries will thank you!  Bake the chicken on a rack at 350 degrees for an hour or until the internal temperature reaches 165 degrees.  The breasts may be lightly sprayed with PAM, or another cooking or butter spray, to aid crunch and browning.