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Episode #111

Baked Chicken

Air date 06/28/12
Host: Chef Rob Stinson

Chef Rob Stinson offers his healthy alternative to fried chicken, baked chicken with cereal crust, red potato salad, and heart healthy cole slaw.



1 split chicken bone in
1 cup skim milk
1 tbspn creole mustard
1 egg
2 cup low cal oat cereal crushed in resealable bag
¼ tspn cayenne pepper
½ tbspn black pepper
½ tspn white pepper
½ tbspn garlic powder
½ tbspn onion powder
½ tbspn dry basil 
½ tbspn Italian seasoning
Pan spray 0 fat
Mix milk, mustard and egg in separate bowl.  In large resealable bag place cereal and crush till uniform and fine.  Add in all other seasoning.  Dredge chicken in milk batter and then place in bag and shake till evenly coated.  Place on sheet pan and spray with pan spray and cook at 375 for 12-15 minutes till brown and cooked throughout.  Remove and serve.
1 pound red potatoes boiled
1 cup yellow onion diced
1 tbspn oil
2 tbspn garlic minced
2 tbspn red bell pepper (if available to add to color and flavor)
½ cup of celery diced
½ cup creole mustard
2 tbspn parsley chopped
2 tbspn bacon cook crisp and dried then chopped
½ tbspn black pepper
1 8oz container of plain yogurt
Boil potatoes and chill.  Finely chop onion, garlic, celery and parsley and lightly brown in saute pan with oil.  Cook bacon crisp and dry thoroughly to remove as much oil as possible.  Add bacon to open flavor and then combine in large mixing bowl all ingredients except yogurt.  Fold in yogurt with all other ingredients and place in refrigerator.
1 cup shredded green cabbage
2 tbspn shredded red cabbage
2 tbspn shredded carrots
½ tspn horseradish
½ tspn sugar substitute if desired
½ cup plain strained Greek yogurt
Pinch of fresh cracked black pepper 
Mix all ingredients in large bowl and place in refrigerator to settle.
Baked Chicken
Amount Per Serving 
  Calories 247.5
  Total Fat 9.3 g
  Saturated Fat 1.6 g
  Polyunsaturated Fat 0.5 g
  Monounsaturated Fat 0.8 g
  Cholesterol 108.8 mg
  Sodium 406.2 mg
  Potassium 210.0 mg
  Total Carbohydrate 14.8 g
  Dietary Fiber 1.5 g
  Sugars 3.7 g
  Protein 26.6 g
Red Potato Salad
Amount Per Serving 
  Calories 200.7
  Total Fat 7.7 g
  Saturated Fat 0.7 g
  Polyunsaturated Fat 2.2 g
  Monounsaturated Fat 4.4 g
  Cholesterol 0.9 mg
  Sodium 646.5 mg
  Potassium 504.2 mg
  Total Carbohydrate 20.0 g
  Dietary Fiber 2.2 g
  Sugars 2.1 g
  Protein 5.9 g
Heart Healthy Cole Slaw
Amount Per Serving 
  Calories 47.6
  Total Fat 0.2 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 50.4 mg
  Potassium 257.6 mg
  Total Carbohydrate 6.7 g
  Dietary Fiber 1.7 g
  Sugars 3.2 g
  Protein 5.9 g