6 Recipes That Are Heavy On Flavour And Light On Fat

Bite Me More | March 29th, 2018

While there’s much to be said about the deliciousness of deep-fried food, our waistlines don’t always agree. That said, we’re lightening up and cranking up our ovens to show that you can go big on flavour without all the fat!

 

Baked Eggplant Parmesan Sandwiches

We’ve ditched the deep-fryer and we’re firing up the oven for these Nonna-approved baked Eggplant Parmesan Sandwiches. Real crowd-pleasers, these sandwiches are layers of crusty bread smothered in homemade tomato sauce, golden baked tender eggplant, peppery arugula and melted mozzarella cheese.

Ingredients

Tomato Sauce

1 tbsp olive oil
1 small yellow onion, chopped
1 large garlic cloves, minced
1 tbsp tomato paste
1(28oz) can diced tomatoes, with liquid
1 tsp sugar
½ tsp kosher salt
½ tsp freshly ground black pepper

Eggplant Parmesan

3 medium eggplants, cut into 30 (½-inch thick) slices
1 tbsp kosher salt
¼ cup flour
¼ tsp kosher salt
¼ tsp freshly ground black pepper
3 eggs, lightly beaten
1 cup breadcrumbs
½ cup freshly grated Parmesan cheese

10 crusty sandwich buns
Baby arugula
2 cups shredded mozzarella cheese

Directions

1) For the tomato sauce, in a large saucepan, heat oil over medium-low heat. Add onion, stirring 2-3 minutes until tender. Stir in garlic and tomato paste and cook until fragrant, about 1 minute. Add diced tomatoes and bring to a boil over high heat. Reduce heat to low and simmer uncovered for 15 minutes. Remove from heat and using a handheld immersion blender, process slightly, leaving the sauce somewhat chunky. Season with sugar, salt and pepper.

2) For the eggplant, place the slices in a large strainer, sprinkle with 1 tbsp of salt, toss to coat and let sit for 30 minutes. Rinse the eggplant and dry well with paper towel.

3) Preheat oven to 425ºF and line 2 baking sheets with parchment paper. Place flour, salt and pepper in a large resealable plastic bag. Add eggplant slices and toss to coat. Place eggs in a medium bowl. In a large bowl, combine breadcrumbs and Parmesan cheese. Dip each slice of eggplant in the eggs and then in the breadcrumb mixture, coating both sides well. Place in a single layer on prepared baking sheets and spray the tops with non-stick cooking spray. Bake 12-13 minutes, flip the slices and continue baking for 12-13 minutes more, until eggplant is golden. Remove from oven and set broiler to high.

4) To assemble sandwiches, spread 2 tbsp of tomato sauce on the bottom of one sandwich bun, place a small portion of arugula over the sauce. Layer on 3 eggplant slices, 2 tbsp of tomato sauce and 3 tbsp of mozzarella cheese over the sauce. Heat under broiler until bubbly and golden. Remove from oven and add the top of the bun. Repeat with remaining sandwiches.

Yield: 10 sandwiches

Honey-Baked Coconut Shrimp

We’ve always loved coconut shrimp, but never loved the deep fried effect – greasy fingers and stomach aches – that ensued. Now, thanks to this recipe, we can now enjoy these delicious delights, guilt free! Coated in a coconut crust, juicy shrimp are baked until golden brown and dipped in a sweet apricot sauce.

Ingredients

Coconut Shrimp

½ cup honey
1½ cups panko (Japanese breadcrumbs)
1 cup flaked sweetened coconut
½ tsp ground cumin
½ tsp kosher salt
¼ tsp freshly ground black pepper
26 large raw shrimp, peeled and de-veined

Apricot Dipping Sauce

2 /3 cup apricot jam
3 tbsp Heinz chili sauce
2 tsp Dijon mustard

Directions

1) Preheat oven to 425°F. Line a large baking sheet with aluminum foil and coat with non-stick cooking spray.

2) For the shrimp, pour honey in a medium bowl and warm on high in the microwave, 20-25 seconds.

3) On a large plate, combine panko, coconut, cumin, salt and pepper.

4) Taking shrimp one at a time, dip in honey and then coat in coconut mixture. Place on prepared baking sheet and bake 14 minutes, gently flipping shrimp halfway through baking.

5) For the sauce, place jam in a medium bowl. Warm in the microwave for 45 seconds. Add chili sauce and Dijon mustard, stirring to combine. Serve with baked coconut shrimp.

Serves 4-6

Crispy Baked Potato Skins

We love bar food, finger foods and easy appetizers. Unfortunately, those usually mean unhealthy and grease-laden. Not anymore, thanks to this recipe for Crispy Potato Skins, addictive skins baked (not fried!) to crisp perfection and mounded high with crunchy turkey bacon and melted cheese.

Ingredients

4 medium russet potatoes
2 tbsp olive oil
4 tbsp melted butter
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
6 turkey bacon slices, cooked crisp and crumbled
1 cup shredded cheddar cheese
1 cup shredded Monterey Jack cheese

1/2 cup sour cream, for topping

Directions

1) Preheat oven to 425°F. Line a baking sheet with aluminum foil. Scrub potatoes, pat dry and pierce with a fork several times. Rub each potato with 1/2 tbsp olive oil and place on prepared baking sheet. Bake 50-60 minutes or until potatoes are tender. Remove from oven, allowing potatoes to cool just enough to handle comfortably.

2) Turn the oven up to 450°F.

3) Cut each potato in half lengthwise and scoop out the cooked potato leaving a 1/2-inch thick layer of potato along the sides and bottoms of the skins. Discard scooped out potato or use for mashed potatoes.

4) Brush the hollowed potato skins (inside and outside) with melted butter and sprinkle with salt and pepper. Place potatoes skin-side-up on baking sheet and return to oven for 10 minutes. Flip the skins and bake another 8 minutes.

5) Remove from oven, sprinkle skins with crumbled turkey bacon, cheddar and Monterey Jack. Return to oven and bake 2 minutes longer or until cheese is melted. Serve warm, topped with sour cream.

Yield: 8 potato skins

Oven-Baked Crunchy Chicken Wings

Having trouble ditching those grease-laden, deep-fried chicken wings? Here’s the magic recipe, Oven-Baked, Cornmeal-Crusted Chicken Wings that are baked to a grease-free golden crisp and dunked in a sweet apricot or tangy blue cheese dipping sauce.

Ingredients

Crunchy Chicken Wings

3 lbs chicken wings, split, wing-tip removed
3/4 cup Greek Yogurt, unflavored
1 large egg
3/4 cup yellow cornmeal
3/4 cup flour
1 tsp kosher salt
1 tsp chili powder
1 tsp ground cumin
1/4 tsp freshly ground black pepper

Sweet & Sour Dipping Sauce

1 cup apricot jam
1/4 cup cider vinegar
2 tbsp packed brown sugar
1 tsp Dijon mustard
1/4 tsp grated fresh ginger

Tangy Blue Cheese Dipping Sauce

1 cup crumbled blue cheese
1/2 cup buttermilk
1/2 cup sour cream
1/4 cup mayonnaise
1 tbsp white wine vinegar
1/2 tsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper

Directions

1) Place wings in a glass 13×9-inch baking dish. In a medium bowl, whisk yogurt and egg. Pour over wings and marinate in refrigerator for at least 3 hours, up to 24 hours.

2) For the wings, preheat oven to 400°F. Line a baking sheet with aluminum foil and coat with non-stick cooking spray.

3) In a large bowl, combine cornmeal, flour, salt, chili powder, cumin and pepper. Remove wings from marinade (discard used marinade) and working a few at a time, coat in cornmeal mixture. Place on prepared baking sheet.

4) Bake 40-45 minutes, turning once halfway through baking.

5) For the sweet dipping sauce, in a small saucepan, combine jam, vinegar, brown sugar, Dijon mustard and ginger. Heat over medium heat until sugar has dissolved and ingredients are combined. Cool before serving.

6) For the blue cheese dipping sauce, in a medium bowl, use a fork to mash together blue cheese and buttermilk until it looks like cottage cheese. Add sour cream, mayonnaise, vinegar, sugar, salt and pepper, stirring well to combine.

Serves 4-6 (or 2 very hungry wing lovers)

The Best Oven-Baked Sweet Potato Fries

Want to have your fries and eat them too? Yes, there’s a healthy alternative to the greasy-goodness of deep fried potatoes. These oven-baked Sweet Potato Fries, creamy-yet-crisp-baked French fries that have been tossed in a Tex Mex seasoning, are super satisfying, especially when dunked in this creamy lemon dip!

Ingredients

2 large egg whites
2 tbsp olive oil
1 lime, juiced
1 tsp sugar
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
2 lbs (about 4) sweet potatoes, peeled and cut lengthwise into 1/2-inch thick strips

Creamy Lemon Dip

1/2 cup mayonnaise
2 tsp fresh lemon juice
1 tsp lemon zest
1 tsp chopped fresh thyme
1/4 tsp kosher salt

Directions

1) Preheat oven to 425°F. Line a large baking sheet with parchment paper.

2) In a large bowl, whisk egg whites until frothy. Whisk in olive oil, lime juice, sugar, cumin, chili powder, salt and pepper. Add potatoes, tossing to coat. Spread potatoes in a single layer on prepared baking sheet and roast them in the oven for 20 minutes or until golden on the bottom. Turn the potatoes over and continue to bake for an additional 15 minutes or until golden brown all over.

3) For the dip, in a small bowl, whisk mayonnaise, lemon juice, lemon zest, thyme and salt. Serve with baked fries.

Serves 4

Crunchy Baked Zucchini Fries with Caramelized Onion Dip

Without fail, before we can get these Crunchy Baked Zucchini Fries with Caramelized Onion Dip to the platter, they’re half gone. Baked until golden and crisp, these “fries,” dunked in a richly flavorful caramelized onion dip, are addictive!

Ingredients

Zucchini Fries

3 medium zucchini, peeled and cut into 3-inch-long sticks
2 tsp kosher salt
¼ cup flour
2 large eggs, lightly whisked
1 cup panko (Japanese breadcrumbs)
½ cup freshly grated Parmesan cheese
1 tsp dried Italian herbs
2 tbsp olive oil

Caramelized Onion Dip

1 tbsp olive oil
1 large sweet onion, sliced
1 tsp brown sugar
¼ tsp kosher salt
1 tbsp apple cider vinegar
1 tbsp honey
1 tsp yellow mustard
½ cup mayonnaise
¼ tsp freshly ground black pepper

Directions

1) Place cut zucchini in a strainer, sprinkle with salt and toss to coat. Let drain 45 minutes.

2) Meanwhile, prepare onion dip. In a medium skillet, heat olive oil over medium-low heat. Add onions, brown sugar and salt, cooking 10-15 minutes, stirring occasionally. Once onions are softened and golden, remove from heat and stir in cider vinegar. Place onion mixture in a food processor or blender. Add honey and mustard, blending until smooth. Place in a bowl and stir in mayonnaise and black pepper. Cover and refrigerate until ready to use.

3) Preheat oven to 425°F. Line a baking sheet with parchment paper and coat with non-stick cooking spray. Remove zucchini from strainer, rinsing very well under cold water to remove salt. Pat zucchini dry with a kitchen towel. Place flour in a medium bowl, eggs in another bowl and the panko, Parmesan and Italian herbs in a third bowl. Working one at a time, dip zucchini in flour, shaking off excess. Next dip in egg and coat with panko mixture, pressing well to adhere crumbs. Place on prepared baking sheet and repeat with remaining zucchini. Drizzle entire sheet of zucchini with 2 tbsp olive oil. Bake 12 minutes, turn sticks and continue baking 6-8 minutes more, until golden brown and crispy. Serve immediately with caramelized onion dip.

Serves 4-6

Authors of bestselling cookbooks Bite Me and Bite Me Too, saucy sisters Julie Albert and Lisa Gnat love eating, feeding, entertaining and dishing up easy recipes and forkin’ fun at BiteMeMore.com.