Cooking Up Some Love

A few things first...

I never follow a recipe as it is written. (That's just no fun.)
I never measure anything out exactly. (Also no fun.)

but most importantly


That being said I always try to make what I like healthy... and still taste as good as the original thing. That, of course, is not always possible, but I come pretty darn close sometimes.

Sunday, July 24

Southern Comfort: fried chicken with mashed what?

Nathan had been having hankerings for some fried chicken.  I, on the other hand, could go the rest of my life without ever seeing fried chicken again.  So now the fun part comes.  How do I make Nathan a good old southern meal and still be able to eat too?  The oven and some veggies.  If you have never had mashed cauliflower as a replacement for mashed potatoes, you should.


  • "Fried Chicken"
    • cleaned no hormone/antibiotic added chicken
    • some whole wheat flour
    • garlic powder
    • chili powder
    • paprika
    • some bran cereal
    • milk
    • canola spray oil
  • "Honey mustard"
    • regular yellow mustard
    • honey
  • "Mashed not Potatoes"
    • one head of cauliflower
    • garlic
    • smidgen of milk
    • vegetable oil spread
  • Sauteed zucchini spears
    • zucchini
    • favorite seasoning
    • canola spray oil
  • "Texas Toast"
    • 100% whole wheat double fiber bread
    • vegetable oil spread
    • garlic powder

  • Preheat oven to 400.
  • Mix as much garlic powder, chili powder, and paprika with the wheat flour as you would like.

  • Crush the bran cereal up pretty fine.
  • Put the flour, bran cereal, and milk in separate containers that you can dip the chicken into.
  • Dip all the chicken into the milk and then the flour.
  • Dip all the chicken back into the milk and roll in the bran cereal.
  • Spray the pan with cooking oil, and place chicken on the pan.
  • Spray chicken just a little on top with the cooking spray.
  • Place in the oven for 15 minutes.
  • Remove and flip chicken oven.
  • Place back in oven for about 15 more minutes or until the chicken is cooked all the way through.

While the chicken is cooking it's time for the veggies!
  • Cut up the cauliflower head and place all little florets in a microwave safe bowl.
  • Add a little bit of garlic powder and microwave the cauliflower for about 4 minutes.
  • Place the cauliflower in a food processor with a smidgen of milk and run till smooth.
  • Cut the zucchini into four spears.

  • Pull a skillet down and spray in a little cooking spray and place on high heat.
  • Place the zucchini in the skillet with favorite seasoning for a minute or two on all three sides or until cooked through (soft).
  • Take the bread and put a little of the vegetable oil spread on each piece with a little bit of garlic.
  • Toast until done.
  • Place mustard in a little bowl and add honey until happy.

It takes a little bit of work not to buy some of this stuff, but it is totally worth it knowing what is really in your food.  And it tastes just as good if not better!! :D

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