4 Healthy Ways To 'Fry' Your Food

By Toby Amidor, MS, RD, CDN September 29, 2017

Source: US News

Photo Source: Unsplash,

Get that delicious flavor and crunch without the extra fat and calories.

"Fat equals flavor." That was the motto the chefs chanted in the New York City culinary school where I taught for 10 years. They, of course, were right: Fat enhances food's taste, flavor, juiciness and aroma. Eating a fat-filled meal also makes you feel satisfied since fat takes longer to digest.

But the fat you take in with fried foods – think onion rings and chicken fingers – also carries with it some health consequences. Eating a diet high in fried foods can increase your cholesterol levels, which increases your risk of heart disease. Fried foods also tend to be calorie-heavy, which can lead to weight gain if you eat too much of them.

Luckily, there are healthy ways to create fare that tastes like it's fried. Here's how: 1. Saute and bake. Combining cooking methods can give your food a one-two crispy punch. Instead of deep-frying foods like French fries, battered fish fillets and chicken fingers, heat 1 to 2 tablespoons of olive or canola oil in a saute pan in order to brown the food on each side. After the food is browned, transfer it to the oven to finish cooking it. If you don't want to use oil in the saute pan, use chicken or vegetable broth instead.

2. Grill and bake. One of my favorite ways to make chicken wings is to marinate them and then cook them on the grill. Once the wings are browned and the skin is crispy (a few minutes on each side), transfer the wings to a sheet pan and continue cooking in the oven. The results are mouthwatering!

3. Add a crumb coating. If you're looking to make your breaded dishes healthier, you can still get that crispy fried crunch by using a dried crumb coating. 4. Air fry. This popular way to cook food takes conventional convection cooking to the next level. Air-fried food is cooked by circulating hot air around the cooking chamber using a convection fan.

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