Not Fried “Fried” Chicken

Fried chicken is one of my favorite food items. And let’s be honest, who doesn’t crave a little KFC now and then. Unfortunately, traditional fried chicken isn’t super healthy. I ran across this Mr. Food’s recipe for a baked chicken that promised a fried chicken crunch. I have to say, this chicken did have a nice crunch as well as nice and juicy. You have to try this diabetic friendly “fried” chicken.

Mr. FoodNot Fried “Fried” Chicken by Mr. Food’s
1 chicken (3 to 3.5 lbs), cut into 10 pieces (skin off)

2 T. flour
1/2 tsp. salt
1/4 tsp. black pepper
3 egg whites
1 & 1/2 c. cornflakes
1/2 tsp. ground sage

Preheat oven to 350 degrees. Mix flour, salt, and pepper in a shallow dish. Beat egg whites in a second shallow dish. Crush cornflakes and sage in a plastic bag. Then, pour into a shallow dish. Take each piece of chicken and flour it. Then, coat it in egg. Finally, coat in cornflakes. In a sprayed dish, place each piece of chicken. Bake for 45-50 minutes.

Nutrition Facts: (2 pieces per serving) 299 calories (64 calories from fat), 7 g. fat, 2 g. saturated fat, 84 mg. cholesterol, 627 mg. sodium, 25 g. carbs, 1 g. fiber, 3 g. sugar, and 32 g. protein.


  • I cut the recipe in third. I only ate one piece with potatoes and felt satisfied.
  • I used boneless, skinless chicken breasts.
  • I also used egg white substitute.
  • Recently, I met Bobby Deen at an event featuring his new cookbook. I was surprised to learn during a conversation with him that unsweetened cornflakes aren’t any worst for you then Panko bread crumbs. Since I like the taste better, I wouldn’t worry about using them in recipes. Bobby did still suggest using Panko bread crumbs on veggies though.

Guilt-Free Onion Rings

The interesting thing about food is how we will eat some versions of things and not others. For example, I won’t eat popcorn but I like caramel corn. My aunt Joyce is even a picker eater than me. She has never eaten pizza or ketchup because she doesn’t like tomatoes. Despite the fact she won’t eat onions, Joyce loves onion rings.

This healthier version of onion rings in The Kansas City Star caught my attention. At just 52 calories, I thought I would give it a try. After making the recipe and loving it, I discovered I actually knew who one of the authors. Kathy was in charge of the clown ministry at her church. Back in my days as a Communications Manager and Volunteer Coordinator at Hope House, her absolutely amazing group of 7-12 graders volunteered once a month at our shelter. They did things like indoor snowball fights (with pom poms), cookie decorating, and coloring a giant cardboard gingerbread house with our families.

But my absolute favorite memory of her youth was an encounter with a high girl. When anyone came to shelter, it was my job to remind them why you must maintain the confidentiality of our clients for safety reason. The young lady recognized another high schooler at the shelter. She didn’t say anything to her at school about it and the two developed a friendship because she knew this person was someone she could trust. I always remember her telling me that story like it was no big deal. I’m sure it was a BIG deal to the young lady whose safety she protected.

October is Domestic Violence Awareness Month. Over the course of a lifetime, 1 in 3 women will be the victim of sexual or domestic violence by a current or former intimate partner. Let’s not judge these women as nobody falls in love with someone who hits, kicks, slapped, punches, or yells death threats on a first date. I have met women from all backgrounds who have experienced intimate partner violence. To learn more about ways you can help, visit the National Network to End Domestic Violence, Hope House, or SAFEHOME. In the Kansas City area, call 816-HOTLINE if you need help.

Guilt-Free Onion Ring by Kathy Moore & Roxanne Wyss
1/4 c. fine dry bread crumbs
1/4 c. finely crushed cornflakes (I used a chopper)
1/8 tsp. salt
1/8 tsp. cayenne pepper, optional
1 to 2 medium yellow onions, sliced 1/4 in. thick and seperated into rings
2 slightly beaten egg whites

Preheat oven to 450 degrees. Spray baking sheet with non-stick spray. In a shallow pie plate, combine bread crumbs, cornflakes, salt, and pepper. Dip onions into egg whites, then in crumb mixture. Arrange onion rings in a single layer on baking sheet. Spray onion rings with non-stick spray. Bake for 12 to 15 minutes.

Notes: Make sure you make the onion rings 1/4 in. or you will over bake them at 12 minutes. They still taste good though.

 Nutritional Facts: 52 calories (7 percent fat), trace of fat, no saturated fat, no cholesterol, 9 g. carbs, 3 g. protein, 172 mg sodium, 1 g. fiber. Makes four servings.