Oven “Fried” Pickles with Skinny Herb Buttermilk Ranch Dip

By Kay MacInnis

 

Okay, so I realize this recipe has a few more ingredients than the recipes I usually share, but don’t be intimidated! Be comforted by the knowledge that this is actually two recipes.

In fact, it’s more than that. For instance, you can use the skinny herb ranch dip for other things. You could put it into the bottom of a clear cup along with veggie strips, which is super easy. That could be a fun snack or an impressive appetizer. If you really want to make an impression, try placing the skinny herb ranch dip into an old-fashioned paper cone with the strips of veggies on top. Place the paper cones in a dish filled with some type of bean. I love to use the colored lentils!

You may notice that this contains more sodium than I usually like, but hey: They’re pickles! Low in calories, high in salt.

Pair this with something that comes off the grill and a great salad topped with your favorite balsamic vinegar to balance the sodium content of the meal. You might also think about trying this basic recipe with oven-“fried” green tomatoes as well. The sodium content is much lower for the tomatoes. Just a thought…

Pickle ingredients:

• two 16-oz. jars (48 slices) sliced oval dill hamburger pickles
• ¼ cup flour
• ½ cup panko crumbs
• ¼ c. cornmeal
• ¼ tsp. smoked paprika
• ½ tsp. chipotle powder
• ¼ c. dried parsley
• 1/8th tsp. kosher salt
• 1 large egg
• 1 large egg white
• Olive oil spray (about 1 tsp.)

Ranch dip ingredients:

• ¼ cup fat-free sour cream
• ¼ cup fat-free Greek yogurt
• 1 tbsp. light mayo
• ¼ tsp. garlic powder
• ¼ tsp. onion powder
• ¼ tsp. salt
• ½ tbsp. chopped fresh chives
• 1/3rd cup 1% low-fat buttermilk
• 1 tsp. white balsamic vinegar
• freshly ground pepper to taste

Preparation:

• Make ranch dip by combining all the dip ingredients. Refrigerate until pickles are done.
• Place pickles to drain on paper towels.
• Mix crumbs and flour together along with paprika, parsley and half the chipotle powder and salt.
• Whisk eggs and egg whites in a bowl, and season with remaining chipotle powder.
• Dip pickles in egg mixture and then into the crumb mix, pressing down on the crumbs.
• Heat oven to 450 degrees, along with 2 baking sheets.
• When oven reaches 450 degrees, remove baking sheets and spray with olive oil.
• Place pickles on the baking sheets and spray the tops of the pickles with slightly more oil.
• Bake 8-10 minutes, turn and spray if needed, and cook an additional 5 minutes.
• Remove pickles from baking sheet and serve hot with dip.

Yield: 8 servings

Nutritional analysis: 58.6 Calories; 1.4 grams fat, 9.1 grams carbohydrate; 2.4 grams protein; 1,248 mg sodium

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. There will be no class in July; the program returns in August.

 

 

 

 

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