Bag Lunch: An American Institution
Oven-fried chicken, orzo salad, and power bars.
by Ann Cooper
Today’s Menu
Oven-Fried Chicken
Orzo Salad
Power Bars
Credit: Getty Images
Oven-fried chicken
Fried chicken is an American institution -- tasty, to be sure, but not exactly what the doctor ordered when it comes to fat content. Chefs at the Ross School, in the northern California town of Ross, however, wanted to serve the perennial favorite, but they had to find a more healthful version before they could. This recipe is what they came up with, and I think it is better than some of the deep-fried versions. The best part? No oily mess in the kitchen afterward. Plan ahead, though: The chicken should be marinated overnight to allow the buttermilk enough time to tenderize the meat. You can make it for dinner and bring it another day for lunch.
Eight servings
- 1 1/2 cups buttermilk
- 2 tsp. kosher salt
- 1 tsp. freshly ground black pepper
- 3 pounds chicken cut into 8 pieces
- 1 1/2 cups bread crumbs
- 3/4 cup flour
- 3/4 cup cornmeal
- 3/4 tsp. chili powder
- 1/4 tsp. paprika
The night before:
- Combine buttermilk, 1 teaspoon salt, and 1/2 teaspoon pepper. Marinate chicken in the buttermilk mixture overnight in the refrigerator.
The next day:
- Preheat oven to 350 degrees.
- Combine the bread crumbs, flour, cornmeal, chili powder, paprika, and the remaining salt and pepper in a large bowl. Mix well.
- Remove the chicken from the marinade, wiping off any excess, and roll in the bread crumb mixture. Discard the marinade.
- Transfer the chicken to a large casserole or ovenproof skillet and bake for 30 to 45 minutes, or to an internal temperature of 145 degrees.
Credit: Getty Images
Orzo Salad
Orzo is a nice little pasta that is great in salads and side dishes. We love the fresh flavors of the herbs and lemon juice. Try making it with different herbs and vegetables for new combinations. Pack this as a side dish with sandwiches or entrées. If you want to enhance the nutritional value of this salad, use whole-wheat orzo.
Eight servings
- 1 lb. orzo pasta
- 5 tbsp. chopped fresh oregano
- 5 tbsp. chopped fresh mint leaves
- 6 tbsp. olive oil
- 3 tbsp. fresh lemon juice
- 1/2 tsp. salt
- Freshly ground black pepper, to taste
- Cook the orzo in boiling water until tender, drain, and transfer to a large mixing bowl. Add the oregano and mint and toss to combine.
- In a small bowl, combine the oil and lemon juice and add to the orzo mixture, mixing well.
- Season with salt and pepper.
Credit: Getty Images
Power Bars
Many people rely on processed power bars for healthy snacks, but you can easily make them at home using whole ingredients.
This bar was developed by Fullbloom Baking Company for the Berkeley Unified School District. Whether you face a surprise stint of yard duty or just need a burst of energy to finish the school day, this bar is sure to please.
Eight servings
- 1/3 cup canola oil
- 1/2 cup honey
- 1/2 cup corn syrup
- 2 cups rolled oats
- 3 cups puffed rice cereal
- 1/2 cup raisins
- 1/2 cup golden raisins
- 1 1/2 cups almond pieces
- 1/4 cup shredded coconut
- Preheat the oven to 350 degrees. Grease a 12- by 16-inch pan.
- Combine the oil, honey, and corn syrup and heat in the microwave on medium until warm, about 1 minute.
- In a large mixing bowl, combine the remaining ingredients. Add the warm honey mixture, stirring to coat.
- Pour the mixture into the prepared pan and spread evenly, pressing down lightly; bake for 15 minutes.
- Allow to cool completely. Remove from the pan and cut into rectangles. Store in an airtight container.
Ann Cooper, as director of nutrition services for the Berkeley Unified School District, in Berkeley, California, works to transform cafeterias into culinary classrooms for students. Her latest book, cowritten with Lisa M. Holmes, is Lunch Lessons: Changing the Way We Feed Our Children. Visit her Web site, Lunch Lessons.
This article was also published in the April 2008 issue of Edutopia magazine .
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