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The Healthy Secret Is in the Oil

City Fried Chicken
Balsamic Orange Vinaigrette
Delicious Green Beans

(Family Features) - The start of the new year can signal many changes in your kitchen — whether it's a resolution to add a healthy flair to your cooking style or simply to maintain your ideal weight for bathing suit season. With the wide range of healthy cooking options out there, most people don't know that something as simple as using the right oil can bring them a step toward good health.

It's a common misconception that all fats and oils are bad for you, when in actuality the right fats and oils provide an effective energy source for the body, as well as enhance the texture, taste and aroma of many foods. The key to a healthy diet is to stay away from foods and oils with high levels of trans and saturated fats, such as processed foods and vegetable oils, and use products with high levels of monounsaturated fats that may have positive health benefits, such as avocados, olive oil and canola oil.

The large number of cooking and salad oils in the market can make your head spin, so which are the healthiest ones to choose? Canola and olive oils have long been held as the gold standard in cooking and salad categories. Canola oil has an ideal balance of omega-6 to omega-3 fatty acids, which are essential for a healthy cardiovascular system and have been noted as having specific health benefits.

However, food companies are now looking into new types of functional cooking oils that will serve as healthier alternatives to conventional oil. After more than a decade of research and huge popularity in the Japanese market, a diacylglycerol (DAG) oil is arriving in the U.S. market. Clinical studies have indicated that higher concentrations of diacylglycerols (DAGs) help maintain a healthy lifestyle when used as part of a sensible diet. Enova brand oil (www.enovaoil.com), a diacylglycerol oil that is clinically shown to store less as fat in the body, is now widely available.

"Enova oil is made from all natural soy and canola oil, and since it is not a fat substitute, digestive disturbances are not expected," said Mary Lee Chin, MS, RD. "More importantly, the oil has a light, mild taste and can be substituted for conventional cooking or salad oil in any cooking routine."

Even though these oils are healthier alternatives, they are still comprised of fat, and it is important to not overdo the amount used in your recipes. In fact, one to two tablespoons can be optimal for your daily allowance.

"An important thing to remember is that you don't have to sacrifice your favorite foods in order to maintain a successful New Year's regime," says chef Kathleen Daelemans, best-selling author and host of the Food Network's "Cooking Thin." "The journey to good health can be as simple as how you prepare your food by using healthy products like Enova oil."

Healthy Oil Cooking Tips

Choose oil with the greatest health benefits, such as the new diacylglycerol oil and canola or olive oil. These oils are versatile and can be used for all types of recipes. Use them instead of butter or shortening for your recipes.
A little oil goes a long way, and for most recipes, one teaspoon per person is adequate. A mister also can effectively distribute the oil used in a recipe.

City Fried Chicken
A healthy and tasty alternative to deep-fried chicken.
Recipe courtesy of Chef Kathleen Daelemans, best-selling author and host of the Food Network's "Cooking Thin."

4 servings

1 pound bone-in chicken pieces or boneless, skinless chicken breast, cut into eight pieces and lightly pounded
Coarse-grained salt and cracked black pepper
2 egg whites, beaten
2 tablespoons grated
Parmesan cheese
1/4 cup chopped parsley
1 cup flour
2 tablespoons Enova oil
1 lemon, cut into eight wedges

Season chicken generously with salt and pepper on both sides.

Place egg whites in shallow dish or plate. Whisk in cheese and parsley. Dredge each chicken piece through egg mixture and set in plate containing flour. Shake plate so chicken pieces get coated, turn chicken over and repeat. Lay on cookie sheet lined with parchment and set next to stove.

Heat oil in a 12-inch non-stick pan over medium-high heat. When hot but not smoking, add chicken and cook, turning once, until golden and cooked through, about 2 minutes per side or until chicken is no longer pink and juices run clear. Serve with lemon wedges.

Balsamic Orange Vinaigrette
A delicious, light-tasting and easy-to-make vinaigrette to brighten your salads.

16 servings

1/4 cup balsamic vinegar
1 1/2 teaspoons lemon-pepper seasoning
2/3 cup orange juice
1 1/4 cups Enova oil

Combine vinegar, seasoning and juice in medium bowl. Whisk until seasoning is well-blended. Gradually add oil while vigorously mixing with whisk. Chill well before serving.

Delicious Green Beans
A healthy way to spice up a common side dish.

4 servings

2 tablespoons Enova oil
1 cup diced onion
1 teaspoon minced garlic
4 cups frozen green beans
2 tablespoons water
1/2 teaspoon salt
1/4 teaspoon fresh grated lemon zest
1 tablespoon fresh chopped parsley
Salt and pepper to taste
1/2 cup slivered almonds

Heat oil in large skillet over medium-high heat. Add onion and sauté until crisp-tender. Add garlic, green beans, water and salt. Cover and cook 3 to 5 minutes or until almost tender. Remove cover and cook another minute to evaporate liquid. Season with salt and pepper to taste. Sprinkle with chopped parsley and lemon zest. Place in serving dish and top with slivered almonds.

SOURCE: Enova Cooking Oil