Skinnytaste One and Done

Buffalo Drumsticks with Creamy Cabbage and Kale Slaw

Gluten-Free
Serves 4

Fried chicken is my weakness—especially the drumsticks! An overnight bath in a brine made of buttermilk and hot sauce makes this air-fried chicken moist and juicy, and infuses so much flavor into every bite. The breading is a mildly spiced seasoned crumb mixture that comes out super crispy.

CHICKEN
8 chicken drumsticks (3 1/2 ounces each), skin removed
1/2 teaspoon poultry seasoning
1/4 teaspoon garlic powder
1/4 teaspoon kosher salt
1 cup low-fat (1%) buttermilk
1/4 cup Frank’s RedHot Sauce
2 sprigs of fresh thyme
Cooking spray

CRUMBS
2/3 cup panko bread crumbs, regular or gluten-free
1/2 cup crushed cornflakes, regular or gluten-free
1 1/2 teaspoons kosher salt
1 1/2 teaspoons sweet paprika
1 teaspoon chili powder*
1/2 teaspoon garlic powder

SLAW
1 tablespoon minced shallot
1 1/2 tablespoons apple cider vinegar
1/4 cup low-fat (1%) buttermilk
1/2 tablespoon olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
3 cups thinly sliced green cabbage
1 cup packed thinly sliced lacinato kale

*Read the label to be sure this product is gluten-free.

For the chicken: Season the chicken with the poultry seasoning, garlic powder, and salt and toss to coat well. Pour the buttermilk and hot sauce into a large bowl, stir well, and add the thyme and chicken. Refrigerate for about 6 hours or up to overnight.

Preheat an air fryer to 360°F.

For the crumbs: In a shallow bowl, combine the panko, cornflakes, salt, paprika, chili powder, and garlic powder. Stir well.

Line a sheet pan with wax paper. Remove the chicken from the buttermilk, dredge each piece in the crumb mixture, and place them on the lined sheet pan. Spray both sides of the chicken with oil.

Place 4 of the drumsticks in the air fryer basket in a single layer and cook for 22 to 24 minutes, turning halfway, until the crust is golden and the chicken is cooked through in the center. Transfer to a plate and repeat with the remaining 4 drumsticks. Return all of the chicken to the air fryer and cook for 1 minute to heat through.

For the slaw: In a large bowl, whisk together the shallots and vinegar. Whisk in the buttermilk, olive oil, salt, and pepper to taste. Add the cabbage and kale and toss well. Serve alongside each drumstick.

PER SERVING 2 drumsticks + 1 cup slaw
CALORIES 383
FAT 10 g
SATURATED FAT 2.5 g
CHOLESTEROL 179 mg
CARBOHYDRATE 16 g
FIBER 2.5 g
PROTEIN 41 g
SUGARS 3 g
SODIUM 810 mg

NO AIR FRYER? NO PROBLEM!
To make this in the oven, bake on a rack on a large baking sheet in a 400°F oven until golden brown and cooked through, 40 to 45 minutes.

SKINNY SCOOP
When preparing kale, be sure to cut out and discard the tough, fibrous center ribs before chopping the leaves.


American-Style Cheesy Beef Goulash and Macaroni

Quick
Gluten-Free
Serves 6

Everyone needs a few quick and easy family-pleasing meals in their arsenal for busy weeknights. That’s where this recipe comes in. This is not the kind of Hungarian goulash I grew up eating with my European immigrant dad. This American version, which dates back to the early 1900s, is more like a cross between a healthier Hamburger Helper and mac and cheese. The macaroni cooks right in the sauce so it’s super simple to make.

1/2 tablespoon olive oil
1 medium yellow onion, chopped
1 pound 90% lean ground beef
1 1/4 teaspoons sweet paprika
3/4 teaspoon kosher salt
1 red or orange bell pepper, chopped
2 garlic cloves, minced
1 teaspoon Worcestershire sauce*
1 (15-ounce) can tomato sauce
1 (14.5-ounce) can petite diced tomatoes
1 (15-ounce) can low-sodium beef broth*
1 bay leaf
8 ounces elbow macaroni, whole wheat or gluten-free
3/4 cup shredded cheddar cheese*
Chopped fresh parsley, for garnish (optional)

*Read the label to be sure this product is gluten-free.

Press the sauté button on an electric pressure cooker. When hot, add the oil and onion and cook, stirring occasionally, until the onion begins to brown, about 3 minutes. Add the beef, season with the paprika and salt, and brown the meat, using a wooden spoon to break it into small pieces as it cooks, 3 to 4 minutes. Add the bell pepper, garlic, and Worcestershire sauce and cook, stirring occasionally, until fragrant and softened, 4 to 5 minutes. Add the tomato sauce, tomatoes, broth, and bay leaf. Stir in the macaroni.

Seal and cook on high pressure for 5 minutes. Quick release so the pasta stops cooking, then open when the pressure subsides. Discard the bay leaf. Top the dish with the cheddar, cover, and let sit until the cheese has melted. Garnish with parsley, if desired, and serve.

PER SERVING 1 1/2 cups
CALORIES 395
FAT 14.5 g
SATURATED FAT 6 g
CHOLESTEROL 64 mg
CARBOHYDRATE 39 g
FIBER 6.5 g
PROTEIN 23 g
SUGARS 8 g
SODIUM 865 mg

NO PRESSURE COOKER? NO PROBLEM!
To make this in a large pot or Dutch oven, sauté over medium-high heat in step 1. Bring to a boil, then cook, covered, over medium-low heat until the pasta is cooked and the liquid is absorbed, about 20 minutes.

SKINNY SCOOP
You can sub in ground turkey or chicken in place of the beef. You can also use mozzarella or Parmesan in place of the cheddar, or omit the cheese altogether.


Carne Asada Fries

Quick
Gluten-Free
Serves 2

Forget nachos! These South of the Border–flavored fries—a San Diego invention—are piled high with steak, cheese, and pico de gallo, almost as if a steak burrito exploded on a bed of fries. Typically, these fries will set you back an entire day’s worth of calories, but I lightened them up so you can eat them with no regret. Cheap, filling, and messy, they are totally addicting.

BEEF
Olive oil spray (I like my Misto or Bertolli)
1 (8-ounce) lean sirloin steak,1/2 inch thick
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
Freshly ground black pepper

FRIES
Olive oil spray (I like my Misto or Bertolli)
11 ounces russet potatoes (2 small)
2 teaspoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder

TOPPINGS
1/2 cup (2 ounces) shredded cheddar cheese* or queso fresco
1/2 cup pico de gallo, homemade (see Skinny Scoop) or store-bought

*Read the label to be sure this product is gluten-free.

For the beef: Adjust oven racks in the top and bottom third of the oven. Preheat the broiler to high. Spray a large rimmed sheet pan lightly with oil.

Season the steak with the salt, cumin, garlic powder, and pepper to taste. Arrange on the prepared pan. Broil on the top rack for about 4 minutes. Flip the pieces of steak and broil for 2 more minutes. Remove the pan from the oven, transfer the steak to a plate, and tent it with foil (the meat will continue cooking).

Meanwhile, for the fries: Turn the oven to the bake setting and preheat to 450°F. Spray the pan with oil.

Cut the potatoes lengthwise into 1/4-inch-thick slabs, then cut each slab lengthwise into 1/4-inch-wide fries. Arrange the fries in a single layer on the prepared pan, drizzle with the oil, sprinkle with the salt and garlic powder, and toss well to coat.

Roast in the bottom third of the oven until browned on the bottom, about 10 minutes. Flip the fries and roast until crisp and browned, 8 to 10 more minutes. Remove the pan from the oven.

Meanwhile, slice the beef into thin strips across the grain, then chop the strips into small pieces. When the fries are done, top with the steak and cheddar. Return the pan to the oven to melt the cheese, about 2 minutes.

Top with the pico de gallo and serve immediately.

PER SERVING 2 cups
CALORIES 456
FAT 19 g
SATURATED FAT 8 g
CHOLESTEROL 108 mg
CARBOHYDRATE 36 g
FIBER 4 g
PROTEIN 38 g
SUGARS 3 g
SODIUM 966 mg

SKINNY SCOOP
To make pico de gallo: Combine 1 cup chopped tomato, 1/4 cup chopped scallions, 1/4 cup chopped fresh cilantro, 1/2 jalapeño (minced), 2 tablespoons fresh lime juice, and 1/4 teaspoon kosher salt.