Three delicious recipes with lots of healthy canola oil

Canola oil is a versatile and healthy cooking oil that is rich in omega-3 fatty acids and has a high smoke point, making it perfect for various culinary applications. Here are three delicious recipes that make excellent use of canola oil, either as an integral part of the dish or in the cooking process.

1. Crispy Fried Chicken

Ingredients:

• 1 whole chicken, cut into pieces
• 2 cups buttermilk
• 2 cups all-purpose flour
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon cayenne pepper (optional for heat)
• 4 cups canola oil (for frying)

Instructions:

1. Marinate the Chicken: Place the chicken pieces in a large bowl and pour the buttermilk over them. Cover and refrigerate for at least 2 hours or overnight for best results.
2. Prepare the Coating: In another bowl, combine the flour, garlic powder, onion powder, paprika, salt, black pepper, and cayenne pepper.
3. Heat the Oil: Pour canola oil into a deep frying pan or pot and heat it to 350°F (175°C).
4. Coat the Chicken: Remove the chicken pieces from the buttermilk, allowing excess to drip off. Dredge each piece in the seasoned flour mixture, ensuring an even coating.
5. Fry the Chicken: Carefully place the coated chicken pieces into the hot oil. Fry in batches to avoid overcrowding the pan, turning occasionally, until golden brown and crispy, about 12-15 minutes. Ensure the internal temperature reaches 165°F (75°C).
6. Drain and Serve: Remove the fried chicken from the oil and place it on a wire rack or paper towels to drain excess oil. Serve hot.

2. Classic Mayonnaise

Ingredients:

• 1 large egg yolk
• 1 tablespoon Dijon mustard
• 1 tablespoon white wine vinegar
• 1 cup canola oil
• Salt and pepper to taste
• 1 teaspoon lemon juice (optional)

Instructions:

1. Prepare the Base: In a medium bowl, whisk together the egg yolk, Dijon mustard, and white wine vinegar until well combined.
2. Emulsify: Slowly begin to add the canola oil in a thin stream while continuously whisking. It is crucial to add the oil slowly to create a stable emulsion.
3. Season: Once all the oil is incorporated and the mixture is thick and creamy, season with salt, pepper, and lemon juice to taste.
4. Serve: Use immediately or store in an airtight container in the refrigerator for up to one week. This mayonnaise is perfect for sandwiches, salads, and as a base for other sauces.

3. Vegetable Stir-Fry

Ingredients:

• 2 tablespoons canola oil
• 1 bell pepper, sliced
• 1 large carrot, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 cup snow peas
• 3 cloves garlic, minced
• 1-inch piece ginger, minced
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon honey or sugar
• 1 tablespoon cornstarch mixed with 2 tablespoons water (optional for thickening)
• Cooked rice or noodles for serving

Instructions:

1. Heat the Oil: In a large wok or skillet, heat the canola oil over medium-high heat.
2. Cook the Vegetables: Add the garlic and ginger to the hot oil and stir-fry for about 30 seconds until fragrant. Add the bell pepper, carrot, zucchini, broccoli, and snow peas. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
3. Add the Sauce: In a small bowl, mix the soy sauce, sesame oil, rice vinegar, and honey. Pour the sauce over the vegetables and toss to coat evenly.
4. Thicken the Sauce (optional): If a thicker sauce is desired, add the cornstarch mixture to the pan and stir until the sauce thickens.
5. Serve: Serve the stir-fry hot over cooked rice or noodles.

These recipes not only highlight the versatility of canola oil but also bring out its ability to enhance the flavor and texture of various dishes. Enjoy these tasty meals that make the most of canola oil in your cooking.

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