In his new cookbook, Healthy Comfort, Chef Art Smith puts the - TopicsExpress

In his new cookbook, Healthy Comfort, Chef Art Smith puts the power of healthy living within your reach with these delicious dishes like his Unfried Chicken, Brussel Sprouts and Cauliflower Mashed Potatoes. Unfried Chicken Ingredients: 1 cup buttermilk 1 tablespoon Louisiana Hot Sauce or another hot sauce 4 skinless and boneless chicken breasts, cut in half 1 1/2 cups multigrain or whole wheat panko bread crumbs 3 tablespoons grated Parmesan cheese 2 teaspoons ground black pepper 1 teaspoon cayenne 1 1/2 teaspoons onion powder 1 1/2 teaspoons garlic powder 1 teaspoon paprika Instructions: Preheat the oven to 400 F. In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours. In a gallon-size plastic bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes. Bake the chicken for 20 to 25 minutes or until just cooked through. Brussels Sprouts Ingredients: 16 Brussels sprouts, cut in half 1 1/2 tablespoons extra-virgin olive Salt and freshly ground black pepper 1 lemon, quartered Instructions: Preheat the oven to 400 F. Place Brussels sprouts in a medium mixing bowl, toss with the olive oil, and season salt and pepper. Spread the Brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender. To Serve: Divide the chicken and Brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken. Per serving: 427 calories * 12g fat * 3g sat fat * 79 g chol * 349 mg sodium * 45g carb * 6g sugar * 9g fiber * 40g protein * 185mg calcium. (Cauliflower) Garlic Mashed Potatoes Ingredients: 1 medium head of cauliflower 1 tablespoon of non fat Greek yogurt 2 tablespoons grated Italian cheese 1/4 cup vegetable or chicken stalk 1/2 teaspoon minced garlic 1/8 teaspoon freshly ground black pepper 1 table spoon extra virgin olive oil Fresh herbs Instructions: Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well: do not let cool and pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the yogurt, Italian cheese, garlic, chicken or vegetable base, olive oil and pepper until almost smooth. Garnish with chives and serve hot. Per serving Calories 149* fat 11.5g* saturated fat 7g* protein 5g* total carbohydrates 8g* Sugar 4g* fiber 4g* chol 31mg* sodium 170mg.