Transcript for Rocco DiSpirito's tips for healthy cooking in 2019
sponsor Kroger wants to help you get a food start with simple truth. Award winning chef and author using some of those ingredients. Recipes that will have you eating better, it's that time of year we've been talking about all morning. Everybody is ready for a reset. Absolutely. We know what we've done. We are going to move past it and start fresh and how about inexpensive and organic in the same sentence. Affordable organic. Who thought that day would come? It has. A couple recipes and tips and tricks. Nothing crazy. Should we start with the first one. Let's do it. We're revealing. A couple of ingredients, you might have it at home. It's chicken, coconut palm sugar. And buckwheat flour. It's fluten-free, a little more protein and show you how to make fried chicken with buckwheat flour. Fried chicken starts out, you fry it in oil for 30 minutes so cook it in the like wave for five minutes. Yes, for about five minutes and so since it's precooked you can flash fry it. When you flash fry, you fry much quicker as the name implies and save a lot of calories and end up with fried chicken with 3 0 calories where it would have been 800 to 1100. It goes from there to here. Just a little egg wash, right? And normally we have glovers on. Very sanitary. Never done like this. Professional kitchen and I will a put it in a dredge of more buckwheat flour, almond meal, salt. Some really impressive -- paprika. Ah. Paprika and that is our coating. So normally this would -- It's Tom Kelly. He gets them going. Great. And then you just tumble it like that and it goes into a really hot pan. Flash frying occurs at 400 degrees. What kind ofoil. Grape seed oil with a high flash point. Yes, super clean and it's not one of those man-made monster oils. I am so happy. Under 400 calories. Served with coleslaw, avocado and a few limes. I'm revealing another. Beautiful top. Eggs. Eggs, blueberries and applesauce, right. So we use those organic apples to make applesauce and how you make protein pancakes that have eight grams of protein per pancake. 77 calories. I think I want to start with protein. Now you can. Put it both together. Mix two eggs, half a cup of applesauce and a scoop of protein powder and fry that and then I make -- instead of maple syrup blend blueberries until they're syrup. Thank you for making us healthy and delicious. One more ooh for Rocco, everyone. Simple truth organic products are available exclusively in Kroger and his new cookbook "Healthy and delicious."
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