Food Recipes

Todd Wilbur’s Healthy Fried Chicken

Do you wish fried chicken could magically become a healthy part of your diet? Chef Todd Wilbur’s version of KFC’s Original Recipe Chicken has no MSG and a reduced amount of fat and calories without sacrificing that kickin’ flavor. Go ahead and enjoy!


Makes 2 servings


8 small pieces of chicken, breast, thigh, and drumsticks, with skin removed


8 cups water

1/3 cup salt

2 tbsp premium, MSG-free fish sauce



1 cup all-purpose flour

1 1/4 cups plain bread crumbs

4 1/4 tsp salt

2 tsp granulated sugar

2 tsp finely ground tellicherry pepper

1/2 tsp ground white pepper

1/2 tsp paprika

1/2 tsp ground savory

1/2 tsp ground sage

1/4 tsp ground ginger

1/4 tsp ground marjoram

1/4 tsp onion powder

1/8 tsp garlic powder

1/8 tsp ground cayenne pepper


4 eggs

2 cups skim milk

Vegetable oil cooking spray


Dissolve 1/3 cup salt in 8 cups water. Stir in fish sauce. Add chicken and marinate for 2 hours. Remove chicken from brine, rinse with water, and blot dry. Preheat oven to 375° F. Make the breading by combining all ingredients in a large bowl.

In a separate bowl, beat the eggs and then stir in the milk. When the oven is hot, dip each piece of chicken in the egg and milk mixture and then press into the breading. Toss each chicken piece in the breading until well-coated. Let chicken sit for 2 minutes in the breading. Shake off the excess breading and arrange on a baking sheet that has been thoroughly sprayed with vegetable oil non-stick spray.

When all of the chicken has been breaded, spray each piece with the oil spray until the breading is completely moistened. Bake chicken for 40 to 45 minutes or until it’s nicely browned.

Nutrition Facts

For 1 thigh

200 calories

9g fat per serving

For 1 breast

290 calories per serving

10g fat per serving

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