ER physician Dr. Travis Stork challenges reality TV stars Honey Boo Boo and Mama June to a taste test and reveals that the "fried chicken" is baked with whole wheat flour and rolled oats.
"I would have never known that," Honey Boo Boo says.
Try Dr. Travis' healthy baked-fried chicken recipe, which is featured in his latest book, The Doctor's Diet Cookbook.
A quick coating of buttermilk, a toss with oats and flour, and a turn in the oven makes for chicken that’s crisp on the outside and tender on the inside, just like classic fried chicken. Keeping the skin on the chicken provides extra “glue” for the crispy coating, but if you’re watching your calories, you can remove the skin. To further cut calories, choose breasts rather than drumsticks.
- Extra-virgin olive oil cooking spray
- 2½ pounds bone-in chicken drumsticks or breasts, skin kept on or removed
- 1½ cups quick-cooking rolled oats
- 1/4 cup whole-wheat flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 2½ teaspoons salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup buttermilk
- Preheat the oven to 425 degrees F. Line a baking sheet with foil and set a wire rack atop it. Spray the rack with cooking spray.
- In a zip-top bag, combine the rolled oats, flour, garlic powder, onion powder, thyme, 2 teaspoons of the salt and the pepper.
- Pat the chicken dry with paper towels. Place the chicken in a shallow baking pan and pour the buttermilk over it. Sprinkle in the remaining 1/2 teaspoon of salt and toss, turning to coat all sides of the chicken. Remove the chicken pieces one at a time from the buttermilk, allowing excess to drip off. Place the chicken pieces one at a time in the oat mixture and shake to coat well.
- Place the chicken pieces on the prepared rack, leaving space between each, and spray with cooking spray. Place in the oven and bake for about 45 minutes, turning once halfway through and giving another spritz of cooking spray (make sure to remove the pan from the oven before spraying), until the chicken is browned and the juices run clear. If you have an instant-read thermometer, the chicken is done when it reads 165 degrees F.
- Remove from the oven and serve!
Source: The Doctor's Diet Cookbook by Travis Stork, M.D. Copyright © 2014. Click here to purchase a copy.
The Doctor's Diet and The Doctor's Diet Cookbook are published by Bird Street Books, Inc., which is owned by The Doctors' executive producer.