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Healthy “Fried” Chicken Dinner

Doesn’t that look good Chef Fan’s? Here is the best news it is all cooked without any fat! This is a dish that I created for my Contemporary Cuisine class.  The idea was to make a healthy dish that made you eat with all five of your senses. Everyone had to come up with a way to use a chicken leg as our protein but then everyone was given a taste that the dish had to play to. I got assassin to make a generally sweet plate, I had to use Maple and Honey.  What I ended up making was a: Maple Paramagnetic Honey “fried” chicken, served with fruit “slaw”, parsnip puree, and a maple honey gastrique.

Now how this dish speak to the 5 senses or at least how I think it does is as follows:

Sight- I would like to think that I made a pretty good-looking dish here. I know I want to eat it at least.

Smell- You are going to get the smell of the chicken mixing together with the fresh fruit and a little bit of vinegar.

Touch- You are going to be able to feel the crunch of the bread crumbs on the chicken, and the different textures of the fruit and puree.

Taste- I think this taste great personally. The slaw is very fresh and sweet in a light fruity way that is balanced by the sour from the vinegar and citrus.  The parsnip puree has some body but is going to be a little bit sweet because of the onion and the parsnips natural sweetness. The gastrique is going to be sour but also a little bit sweet that will help to bring balance to the out sweet items on the plate. Lastly the chicken is going to be a little bit sweet but this is mostly lost in the breadcrumbs and the flavor of the chicken.

Hearing/ Sound- This one was a bit hard to get across in this dish but I think that I was able to accomplish this by the addition of the breadcrumbs and pomegranate seeds in the slaw, you can hear the seeds “pop” as you bite into them, and the same is true for the bread crumbs.

Here is the part that I know you all really want, the recipes…

The Chicken:

1 Chicken leg and thigh skin on

1 oz Maple syrup

1 oz honey

1/2 oz pomegranate juice

Salt and pepper

Breadcrumbs to coat


Mix the honey, maple, and pomegranate juice together and mix well. Save about 1 oz of mixture for the gastrique.

Season the chicken leg with salt and pepper and soak in juice mixture.

Dip the chicken leg into the breadcrumbs which have also been seasoned with salt and pepper. Be sure to get an even coat of breadcrumbs on both sides.

bake on a sprayed pan at 350 degrees for about 20-30 min or until it reaches a temperature of 165 degrees.

Let rest 5-6 min before cutting into and serving.


reserved honey, maple, and pomegranate liquid

1 oz sugar

1 oz White Balsamic Vinegar


In a small sauce pan mix the reserved honey, maple, and pomegranate liquid and sugar and cook over medium heat

Stirring constantly until a thick syrup forms.

Immediately add the White Balsamic Vinegar to stop the cooking and allow to thicken to desired syrup constancy.

The Slaw:

Seeds of one Pomegranate

1 Red Apple (shredded)

1 Green Apple (shredded)

1 Orange supreme

2 oz White Balsamic Vinegar

1/2 a head of Fennel (cut fine)

Salt & Pepper


Combined all ingredients together and mix

Parsnip Puree:

3 parsnips (chopped)

1/2 an Onion (chopped)

3 cloves Garlic

1 oz White Balsamic Vinegar

Water to Cover



Combined all ingredients in a small pot and cook just until parsnips are soft.

Strain liquid but save to thin out puree.

Add all the solids to a blender and just enough cooking liquid to create a thick puree.



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One Comment on “Healthy “Fried” Chicken Dinner”

  1. Grandma April 24, 2012 at 10:11 am #

    Okay, here’s another one I’m going to have to try this week end. The Salmon was wonderful. You are also building my selection of recipes. I needed new challenges.

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