Healthy, restaurant-quality alternatives to fast food

[CelticViking]

Here is the link
http://tvnz.co.nz/the-food-truck/recipes-group-4174247




Ep 1 - Steak & cheese pie

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Steak and cheese pie

Makes 4

1/2 onion, sliced
1/2 clove garlic, crushed
250g rump steak, sliced into stir fry strips
2 Portobello mushrooms, sliced
1/2 tsp Dijon mustard
12 cherry tomatoes
4 x 10 cm diameter volauvent cases, precooked, warm
1 cup cooked potato
3 Tbsp olive oil
3 Tbsp reduced fat milk
Pepper to taste
1 tsp grated Parmesan

Preheat grill.

Heat a heavy-based pan. Spray with oil and add onion and garlic. Stir fry for 1-2 minutes.

Add beef, mushrooms and mustard and stir fry for 2-3 minutes.

Add tomatoes.

Pile mixture into warm volauvent cases.

Mash potato with olive oil, milk and pepper to taste.

Place in a piping bag and pipe potato onto the top of each pie.

Sprinkle with Parmesan cheese.

Place under preheated grill until potato is golden.



http://tvnz.co.nz/the-food-truck/ep-1-steak-cheese-pie-4174304


Ep 2 - Curly wurlies
http://tvnz.co.nz/the-food-truck/ep-2-curly-wurlies-4174281


Chicken Burgers

Serves 4

4 wholemeal buns, toasted
aubergine pickle
smoked chicken
tzatziki
1/4 cup alfalfa sprouts

Slice buns in half.
Spread base with aubergine pickle.
Place chicken on a hot griddle pan and cook for 2-3 minutes each side.
Remove and cool. Slice in half on the diagonal and place in bun and add pickle.
Add a dollop of tzatziki.
Add alfalfa sprouts and the bun top.

Smoked chicken

4 chicken thighs, boneless and skinless
1 tsp Dijon mustard.

Brush chicken thighs with mustard.
Place on a plate, cover and leave for flavours to penetrate.
Place some untreated sawdust in a heavy-based pan.
Place a rack on top of the pan.
Place chicken on the rack.
Cover with aluminium foil and then a lid.
Place pan on element, turn on heat and leave until smoke appears.
Turn off element and leave for 8 minutes.


Aubergine pickle (Serves 4)

2 eggplants, peeled and diced
2 Tbsp olive oil
3 tomatoes, diced
2 Tbsp dried cranberries
2 Tbsp sunflower seeds
1 tsp curry paste
1/4 cup water

Sauté eggplant in olive oil.
Add remaining ingredients and cook until liquid has evaporated.
Blend until smooth.
Add pinch of salt and freshly ground black pepper.


Tzatziki (Serves 4)

1/2 telegraph cucumber, deseeded, sliced into matchsticks
2 tsp fresh chopped mint
4 Tbsp plain unsweetened yoghurt
1/2 tsp lemon juice

Mix all ingredients together.



Average per serve 373g Food Truck
Energy 1653kJ
Protein 29g
Total fat 18g
Saturated fat 4g
Carbohydrate 30g
Sodium 395mg


http://tvnz.co.nz/the-food-truck/ep-7-chicken-burgers-4184703


Ep 7 - Big Mike's beef and veggie burgers

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Big Mike's beef and veggie burgers

Serves 4

4 wholemeal buns
8 patties
2 heads baby cos lettuce, finely sliced
4 gherkins, each sliced into 4
Mike's awesome sauce

Slice buns into three.
Place a pattie on a bun bottom.
Add lettuce, gherkins and awesome sauce.
Repeat with second pattie on a bun middle.
Finish with a bun top.


Patties

500g premium mince
1 onion, finely diced
1 courgette, grated
1/2 beetroot, grated
1 tsp Dijon mustard
1/2 tsp curry powder (cumin, coriander, chilli)
3 egg whites

Preheat oven to 180 C.

Mix all ingredients together in a bowl. Form into 8 patties.

Heat a heavy-based frying pan until hot and brown the patties on both sides.

Place in preheated oven for 4-5 minutes.


Mike's awesome sauce

2 soft boiled eggs (5 minutes maximum)
4 shallots, sliced and sautéed
1 Tbsp honey
1 Tbsp tomato purée
100 ml vegetable stock
60 ml olive oil
2 gherkins, finely chopped

Place eggs, shallots, honey, tomato purée and stock into a blender. Process to combine.

Add oil gradually while processing to form an emulsion.

Remove from blender and add gherkins.



http://tvnz.co.nz/the-food-truck/ep-7-big-mike-s-beef-and-veggie-burgers-4184690


Ep 8 - Mike's 13 herbs and spices chicken

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Mike's 13 herbs and spices chicken

Serves 4

My mix:
1 tsp oil
1/2 tsp dried oregano
1/2 tsp dried parsley
1/2 tsp dried sage
1/2 tsp dried thyme
1/2 tsp mustard powder
1/2 tsp turmeric
1/2 tsp white pepper
1/2 tsp coarsely ground pepper
a of pinch salt
1/2 tsp smoked paprika
1/2 tsp ground ginger
1/2 tsp garlic powder
1/4 tsp chicken stock

1 cup potato flour
1 cup cornflour
3 egg whites, beaten
1 Tbsp water

2 chicken breasts, skinned, deboned and cut in half.
2 chicken legs, skinned, cut into thigh and drum

Preheat oven to 165 C.

Heat oil in a heavy based pan, add oregano, parsley, sage and thyme together until crisp, drain, cool and grind using a morter and pestle. Place in a bowl and add mustard, turmeric, peppers, salt, paprika, ginger, garlic and chicken stock.

Place potato flour and cornflour in a bowl.

Whisk egg whites and water together.

Dip chicken pieces in egg white mixture.

Roll chicken in flour and spice mixture.



http://tvnz.co.nz/the-food-truck/ep-8-mike-s-13-herbs-and-spices-chicken-4184710


Ep 8 - Mike's chilli chicken
http://tvnz.co.nz/the-food-truck/ep-8-mike-s-chilli-chicken-4184799





Ep 8 - Chicken meal

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For an authentic chicken meal, serve Mike's 13 herbs and spices chicken or chilli chicken with mash, coleslaw and lemonade.

Citrus Mash

Serves 4

1 kg boiling potatoes, peeled and diced
pinch salt
1 cup reduced fat milk
1 lemon, zest of

Place potatoes and salt in a saucepan of water.
Brink to the boil, reduce heat and simmer for about 10 minutes.
Place the milk in a small saucepan, add lemon zest.
Brink to the boil, reduce heat and simmer for 3 minutes.
Remove from heat.
Drain potatoes and mash, adding milk into the mixture while mashing.
Coleslaw

Coleslaw (Serves 4)

1 cup finely shredded red cabbage
1 cup finely shredded green cabbage
2 carrots, peeled and grated
1 bulb fennel, finely sliced and soaked in lemon water for 5 minutes
1/2 red onion, finely sliced
2 Tbsp toasted walnuts, chopped

Dressing
1 egg yolk
juice 1/2 lemon
pinch salt
pinch sugar
4 Tbsp almond oil

Place vegetables in a bowl and mix.
Place dressing ingredients in a jar and shake to combine.
Drizzle dressing over vegetables and toss to combine.


Lemonade

125 ml lemon juice
125 runny honey
1 L water
4 sprigs fresh mint

Place lemon juice and honey in a saucepan.
Bring to simmering, remove from heat and cool.
Place water in soda stream and make into soda water.
Place ice in a long glass, add two tablespoons syrup and fill with soda water.


http://tvnz.co.nz/the-food-truck/ep-8-chicken-meal-4184879




Chef Michael Van de Elzen attempts to create healthy alternatives to some of New Zealand's most popular soft drinks to sell from his mobile kitchen on Waiheke Island



The Food Truck follows award winning chef Michael Van de Elzen as he attempts to create healthy, restaurant-quality alternatives to New Zealand fast food from the back of a 1970 Bedford truck.
http://tvnz.co.nz/the-food-truck/index-group-4174185

[CelticViking]

Gordon Ramsay makes healthy and tasty chunky chips - without deep-frying.

750g Desirée potatoes (about 3 medium large), peeled
groundnut oil , for drizzling
sea salt and freshly ground black pepper


1.Heat oven to its highest setting, ideally 250C/fan 230C/gas 9. Cut each potato into 1cm-wide slices, then into 1cm-thick sticks. Blanch in a large pan of boiling water for 3 mins, then drain well.

2. Shake the potatoes out onto a roasting pan, drizzle with oil, ensuring each chip is evenly coated, then season well. Bake for about 15-20 mins, turning the potatoes at least twice, until golden brown and crisp.

http://www.bbcgoodfood.com/recipes/2515/chunky-oven-chips


Tricolore pizza with basil oil
Recipe by Good Food

Colourful, healthy, quick and delicious. A must-try recipe for all cooks. Once perfected swap the toppings about and experiment.

Ingredients
175g from a 500g pack ciabatta bread mix, plus a little extra for dusting
3 tbsp olive oil
large handful basil leaf
1 avocado , halved and thinly sliced
splash lemon juice
125g ball reduced-fat mozzarella
225g mixed tomatoes , sliced and drained on kitchen paper

1.Heat oven to its highest setting, about 240C/fan 220C/gas 9. Tip the bread mix into a large bowl, pour over 125ml lukewarm water and 1 tbsp olive oil, then mix well to a sticky dough. Knead for a few mins, using some of the extra dry mix to stop it sticking. Place in an oiled bowl, cover with a tea towel and leave in a warm place for 15 mins.

2. While the dough is rising, put the remaining oil in a small blender with most of the basil, then whizz until the leaves are finely chopped. Toss the avocado in the lemon juice, then tear the mozzarella into rough pieces. 3 Using a little more of the dry bread mix to help you, roll and stretch the dough out to a rough 25 x 30cm rectangle on a large baking sheet. Brush over the basil oil, scatter with the mozzarella and tomato slices, then bake for 10-12 mins until the base is crisp and the cheese melted. To serve, scatter with the avocado slices and remaining basil leaves, then season with freshly ground


http://www.bbcgoodfood.com/recipes/6636/tricolore-pizza-with-basil-oil

[Piparskeggr]

I will be copying and pasting these to my recipe file!

[Piparskeggr]

...got the link bookmarked after reading through some of the other recipes.

[CelticViking]

Potato-topped fish pie
Serves: 4
Time to make:
45 mins (Hands-on time: 30, Cooking time: 15).

Total cost: $29.36 / $7.34 per serve
(at time of publication)

600g desiree potatoes, peeled, chopped
1 1/2 cups frozen peas
1/3 cup trim milk, warmed
2 teaspoons olive oil
3 stalks celery, sliced
500g skinless boneless salmon fillets, cut in 2-3cm pieces
250g prawns, shelled, de-veined
1 cup trim milk
1 tablespoon cornflour
2 spring onions, thinly sliced
1 tablespoon finely chopped fresh dill
1/4 cup chopped fresh chives
oil spray


Step 1 Cook potatoes in a large saucepan of boiling water for 12-15 minutes until tender. Add peas during the last 2 minutes of cooking. Drain. Return to pan and mash until almost smooth. Add first measure of milk and stir to combine. Season to taste.

Step 2 Preheat oven to 220°C. Heat oil in a large saucepan over a medium-high heat. Cook celery for 5 minutes until softened.

Step 3 Add salmon, prawns and 3/4 cup milk to saucepan. Bring to a simmer. In a small bowl combine the remaining milk and cornflour. Add cornflour mixture to pan. Cook for 4-5 minutes until fish is almost cooked through. Stir in onions, dill and half the chives.

Step 4 Spoon mixture into a medium-sized ovenproof dish. Top with mash. Spray with oil then bake for 15 minutes until golden. Sprinkle with the remaining chives.

Variations

Make it gluten-free: Use gluten-free cornflour.

Serving suggestions

Green beans



http://www.healthyfood.co.nz/recipes/2011/may/potato-topped-fish-pie

[CelticViking]

Pepper steak with bread salad
Serves: 4
Time to make: 25 mins.

Total cost:
$29.84 / $7.56 per serve
(at time of publication)

Bread salad
4 slices day-old Italian-style bread, torn in 2cm pieces
2 small cucumbers, halved lengthways, sliced diagonally
250g cherry tomatoes, halved
1 small red onion, thinly sliced
1/4 cup fresh basil, torn
1 tablespoon olive oil
2 tablespoons red wine vinegar
1 tablespoon freshly-ground black pepper
4 x 125g porterhouse or scotch fillet steaks, trimmed
cooking oil spray
6 cups mixed lettuce leaves

Step 1 To make Bread salad, place bread, cucumber, tomatoes, onion, basil, oil and vinegar in a large bowl. Toss to combine.

Step 2 Sprinkle pepper on both sides of beef. Spray a chargrill pan with oil and place over a medium-high heat. Cook beef, turning, for 7-8 minutes for medium, or until cooked to your liking. Transfer to a plate and cover loosely with foil. Stand for 5 minutes to rest.

Step 3 Serve beef with Bread salad and lettuce.

Variations
Make it gluten-free: Use gluten-free bread.

HFG Tip
You can add some roasted mushrooms or 1 cup mashed cauliflower without overdoing the kilojoules. One tablespoon of a low-kilojoule tomato salsa is a great idea, too


http://www.healthyfood.co.nz/recipes/2010/october/pepper-steak-with-bread-salad

[CelticViking]

Fish cakes
Serves: 4
Time to make: 30 mins.

Total cost:
$7.50 / $1.88 per serve
(at time of publication)

250g cooked fish (or canned smoked fish/tuna)
2 cups mashed potato or kumara
1 onion, finely diced
small handful finely chopped parsley
salt and pepper
1 egg
1 tablespoon water
1 cup toasted breadcrumbs
spray oil


Step 1 Flake the fish into a bowl. Add the mashed potato, onion, parsley, salt and pepper and combine. Turn the fish mixture onto a board and divide into even-shaped cakes (8-10).

Step 2 Beat egg and water together, then dip the fish cake into the egg mixture and roll in breadcrumbs.

Step 3 Spray oil in a frying pan and heat. Add the fish cakes and cook until golden. Remove and drain on paper towels. Serve with salad.

Variations
Play around with different herbs, too - chopped dill or chives work well in place of the parsley



http://www.healthyfood.co.nz/recipes/2005/october/fish-cakes

[CelticViking]

Sweet and sour pork with noodles
Serves: 4
Time to make: 25 mins.

Total cost:
$15.68 / $3.92 per serve
(at time of publication)

2 tablespoons sweet chilli sauce
2 tablespoons salt-reduced soy sauce
1 tablespoon rice wine vinegar
350g pork fillet, trimmed, sliced
1/2 cup orange juice
oil spray, to grease
2.5cm piece fresh ginger, grated
1 large onion, thickly sliced
1 large red capsicum, sliced
300g broccoli florets
1 large carrot, thinly sliced
400g fresh hokkien noodles
fresh coriander, to garnish

Step 1 Combine chilli sauce, soy sauce and vinegar in a bowl. Add pork and marinate for 10 minutes. Strain pork and reserve marinade, stirring in orange juice.

Step 2 Spray a wok or large frying pan with oil. Add pork and stir-fry over a high heat for 2-3 minutes until golden. Remove from wok.

Step 3 Spray wok with a little more oil and stir-fry ginger, onion, capsicum, broccoli and carrot for 5 minutes, adding 2-3 tablespoons water. Return pork to wok with noodles and reserved marinade. Stir over a high heat for 1 minute until heated through. Serve garnished with coriander



http://www.healthyfood.co.nz/recipes/2010/december/sweet-and-sour-pork-with-noodles

[CelticViking]

Basic Lean Beef Burgers

WebMD Weight Loss Clinic members: Journal one burger as "1 serving lean meat with 1 teaspoon fat" + 1 egg

1 pound extra-lean ground beef (also called 95/5 or 5%)
1/4 cup soft bread crumbs
1 egg white
1/4 teaspoon salt
1/8 teaspoon pepper
4 whole wheat hamburger buns, split
Toppings: lettuce leaves, tomato slices (optional)
Combine ground beef, bread crumbs, egg white, salt, and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness (until no longer pink in center and juices show no pink color), turning occasionally.
Line bottom of each bun with lettuce and tomato, if desired; top with burger. Close sandwiches.

Yield: 4 servings.

Per serving: 272 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 439 mg sodium; 24 g carbohydrate; 3.6 g fiber; 27 g protein; 6.8 mg niacin; 0.4 mg vitamin B-6; 2.1 mcg vitamin B-12; 3.6 mg iron; 41.9 mcg selenium; 6.4 mg zinc.




http://www.medicinenet.com/script/main/art.asp?articlekey=62943&page=2

[CelticViking]

Recipe Makeover: Lighter Crab Cakes

With less filler and no deep-frying to overwhelm the crab, this iconic seafood entrée is healthier and tastier.

Instead of being light and refreshing—what we crave this time of year—many crab cakes are heavy in calories, sodium, and saturated fat. Plus they’re often junked up with caloric and sodium-laden fillers and then deep-fried (a tasty technique, but the caramelizing powers of deep-frying overwhelm the delicate, sweet crab). Often there’s too much sauce, too. Here’s how we put this seasonal treat within nutritional reach. We lightly season sweet, premium crab and use just enough mayonnaise, low-sodium panko (Japanese breadcrumbs), and egg to bind it all together. We don’t add any salt to the mixture, to keep sodium in check. The cakes are cooked in a slick of oil instead of deep-fried. We love a good rémoulade but overhaul the condiment to add a flavor punch without as much sodium. Our version of crab cakes is ideal for the season: a vibrant and light dish that pairs perfectly with a crisp salad and glass of wine.

OLD WAY
734 calories per serving
8.6 grams saturated fat
1,285 milligrams sodium
High-sodium breadcrumbs
At least ¼ cup oil absorbed in deep-frying
Rémoulade overload

NEW WAY
292 calories per serving
1.6 grams saturated fat
571 milligrams sodium
Panko (Japanese breadcrumbs)
1 tablespoon oil for sautéing
Just enough rémoulade



Making Crab Cakes: Step 1

Spend time picking through the crab for any hard shell pieces. Be careful not to break up large, meaty chunks.



Step 2

After the mixture has chilled 30 minutes, form the crab cakes with the aid of a ⅓-cup dry measuring cup. Quickly invert onto work surface



Step 3

Gently press the crab cakes to a uniform thickness; this helps them cook evenly.




http://www.cookinglight.com/eating-smart/recipe-makeovers/healthy-crab-cakes-recipes-00412000067330/

[CelticViking]

Indian Butter Chicken Variation For Weight Watchers
Indian butter chicken recipes are usually high in saturated fats, with fresh cream and butter being key ingredients. In this healthy variation, olive oil has been substituted for the butter, and low fat yoghurt thickened with cornflour replaces the cream. The result is a tangier version of the traditional recipe, but as tasty. Indian butter chicken is usually served with rice or naan bread.

Indian Recipes: Butter Chicken
These recipes are suitable for people following the weight watchers program, as points values have been calculated, so they can be used as weight watchers recipes.

Note: Nutritional values are provided per serving. Fat values refer to Saturated Fat. Points values refer to the Weight Watchers point system

Serves:4
Prep Time: 15 minutes
Cook Time: 45 mins
Calories: 340
Sat Fat: 2.5g
Points: 7

Ingredients
1 large onion, sliced finely
3 tablespoons olive oil

1 teaspoon crushed garlic

1 teaspoon crushed ginger

500 g chicken breast fillet (cut into large chunks)

1 teaspoon salt

1 teaspoon ground cumin

1 teaspoon red chilli powder

0.5 teaspoon tumeric

0.5 teaspoon garam masala

3 large tomatoes, liquidised in a blender

0.5 cup low fat plain yoghurt mixed with 2 tablespoons of cornflour and water to 500 mls

Corainder leaves to garnish

Method

In a large wok, fry onions until golden.
Add ginger and garlic and fry for a few minutes.
Add chicken pieces and fry for 10 minutes until firm.
Add salt, cumin, red chilli, tumeric and garam masala, and fry for a further 5 mins.
Add tomatoes and cook for 5 mins.
Add yoghurt mixture, stir well, and leave to simmer for 10 mins.
Garnish with fresh coriander leaves, and serve hot with rice or naan.


http://www.secretsofhealthyeating.com/butter-chicken.html

[CelticViking]

Vegetarian Pizza
Note: Nutritional values are provided per serving. Fat values refer to Saturated Fat. Points values refer to the Weight Watchers point system

Serves: Makes 3 Pizzas.
1 serve = half a pizza

Prep Time: 20 minutes + dough time
Cook Time: 20 minutes
Calories: 440
Sat Fat: 3.5
Points: 8.5

Ingredients
400g can tinned chopped tomatoes
1 tablespoon olive oil

3 crushed garlic cloves

1 teaspoon dried oregano

1 bay leaf

1 teaspoon salt

150g feta cheese

1 large sliced spanish (red) onion

3 chopped mushrooms

3 pitted black olives, cut into slices

1 packet rocket leave for side salad

Balsamic vinegar for side salad

1 tablespoon grated parmesan cheese for side salad

Method
In a large saucepan, make the tomato base by cooking together the tomatoes, olive oil, garlic, oregano, bay leaf and salt
Divide the paste into 3 portions, and spread one portion over each pizza base.
Add cheese, onion, mushrooms and olive toppings
Bake in a pre-heated 225 degree celsius oven for about 20 minutes
Serve hot with a side salad made with rocket and balsamic vinegar, topped with grated parmesan cheese.

Easy Pizza Recipes: Pizza Dough
. This recipe makes 3 pizza bases.
In a bowl, mix 4 cups strong bread flour with a teaspoon of yeast and a teaspoon of salt.
Gradually add between 1-1.5 cups of water (depending on the consistency you prefer), and mix.
Knead the dough until smooth.
Cover the dough and leave it to rise until it is double in size.
Divide the dough into 3 pieces and leave to rest for a few minutes.
Roll out each piece on a floured board to 5mm thickness.
Place on a thin baking tray sprayed with olive oil.
Add your favourite toppings!


http://www.secretsofhealthyeating.com/pizza-recipes.html



Pizza Recipes: Healthy BBQ Chicken Pizza
This BBQ Chicken Pizza can be made with pan grilled chicken, or is a great way to use up left over chicken. The healthy and tasty combination of chicken, tomatoes and spring onions makes it an all time favourite. Click on this link for instructions on how to make a simple and fresh pizza dough


Serves: Makes 3 Pizzas
1 serve = half a pizza

Prep Time: 20 minutes + dough time
Cook Time: 20 minutes
Calories: 500
Sat Fat: 5
Points: 9.5

Ingredients
300g BBQ or grilled chicken chopped into 2cm cubes
2 tomatoes, chopped into small cubes

1 tablespoon BBQ sauce

1 small bunch of green onions, chopped

150g grated low fat Gouda cheese

Method
Brush the pizza dough with your favourite BBQ Sauce
Distribute chicken pieces over the sauce.
Sprinkle grated cheese over the chicken.
Sprinkle with chopped tomatoes.
Sprinkle with spring onions.
Bake in a pre-heated 225 degree celsius oven for about 20 minutes
Bake until cheese is golden brown.


http://www.secretsofhealthyeating.com/bbq-chicken-pizza.html

[CelticViking]

Fake-It with Healthy Fried Chicken

Todd Wilbur, TopSecretRecipies.com, author of the cookbook series Top Secret Recipes, joins Dr. Oz to perform another amazing fast-food re-do this time on KFC fried chicken. The biggest challenge with creating this re-do recipe, says Mr. Wilbur, was not frying the chicken and not using MSG but, he succeeded on both counts.
The secret ingredient for healthy not-fried chicken is fish sauce. That's right fish sauce. Don't worry, your chicken won't tasted fishy. The fish sauce mimics the flavor enhancing effects of MSG but is a healthier option. Soak skinless chicken in fish sauce, salt and water for 2 hours before preparing. This is the key to the recipe, says Mr. Wilbur.

What are the 11 herbs and spices that the Colonel is famous for? Mr. Wilbur figured that out too: salt, ground white pepper, fine ground tellicherry pepper - a high-grade pepper grown in India, ground sage, paprika, ground savory, onion powder, ground marjoram, ground ginger, garlic powder, and cayenne pepper. All the herbs are ground, that's another key. You don't see flakes of herbs in KFC chicken.

Dip the marinated chicken in eggs and then in the herb mix with flour and bread crumbs. Spray cooking oil on a baking sheet and spray down the breaded, spiced chicken too. Bake and then done!

The Numbers:
Original recipe KFC chicken comes in at 305 calories and 19g fat.
Todd Wilbur's not-fried chicken re-do comes in at a healthier 170 calories with only 9g fat.

Click here for Todd Wilbur's Healthy Fried Chicken recipe. [My kids have never eaten KFC but want me to make this recipe and make it soon because it looks so good. I'll let you know how it goes. I'll have to accumulate the spices first!]

Dr. Oz ran out of time to show Mr. Wilbur making the KFC coleslaw but they put the segment online.

Click here to watch Todd Wilbur make his reduced fat and calorie version of KFC coleslaw. Click here for the full Reduced Fat and Calorie Coleslaw by Todd Wilbur.


[Read about Todd Wilbur's Big Mac re-do from The Dr. Oz Show 10/31/11: Tony Horton's 10-Minute Workout.




http://watchingdroz.blogspot.co.nz/2012/04/watching-dr-oz-4512-skin-care-plan.html

http://www.topsecretrecipes.com/KFC-Original-Recipe-Fried-Chicken-Low-Fat/Low-Calorie-Recipe.html