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Healthy In A Hurry: Mock Fried Chicken


Mmmm…who doesn’t love fried chicken? So many people grew up with this American favorite, but now know how unhealthy it is to eat fried foods. Good news – I have your solution! This recipe for mock fried chicken is really easy. Instead of breading the chicken and then frying it in oil, you coat the chicken with corn flakes and then bake it. I think you’ll be amazed with the results!

At the end of this article, you’ll find a link to download the recipe. Give it a try!

Mock Fried Chicken


3/4 cup coarsely crushed corn flakes

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1/4 teaspoon ground red pepper

4 boneless, skinless chicken breasts (about 1 to 1/2 pounds)

1/4 cup low-sodium chicken broth


1. Mix corn flakes, garlic powder, black pepper and red pepper in a medium bowl.

2. Dip chicken into broth. Coat with corn flake mixture. Place chicken on baking sheet.

3. Bake at 400 degrees for 20 minutes or until chicken is done.

Serves 4.

Nutritional values per serving: 204 Calories, 3g Fat, 15g Carbohydrate, 28g Protein

This recipe is really quick to make. If your chicken is already defrosted, prep time is probably about 10-15 minutes at the most.

If fried chicken makes you think of summer picnics, serve this dish with corn-on-the-cob, a whole grain roll, and watermelon for dessert…and then go eat outside! 🙂

Download the recipe here: One Move Forward’s Healthy In A Hurry Mock Fried Chicken

Healthy In A Hurry: Salmon Burgers


Spring is here, and summer’s right around the corner. When it comes to cooking, that usually means more time grilling out instead of cooking inside on the stove. This recipe has become a favorite at my house. It’s really easy to make – you can get it done in 30 minutes from start to finish – and you’ll have a healthy meal on the table that everyone will enjoy.

I’ve included a link at the end of this post, so you can download the recipe and add it to your recipe collection. If your husband is anything like mine, he’ll be glad for something new to try on the grill! 🙂

Salmon Burgers


1 cup broken herb-seasoned crackers

1 lb. skinless, boneless salmon fillets, cut into 2-inch pieces

1 egg

1 T. honey mustard (you can also use Dijon mustard if you prefer that flavor)

4 whole grain buns (or reduce the carbs and calories by using whole wheat bread)

sliced avocado, sliced tomatoes, sliced onions, lettuce (or any other favorite veggie burger toppings)


1. In food processor, place crackers. Cover and process until coarsely ground. Add half of the salmon, the egg, and the mustard. Cover and process until salmon is ground and mixture is thoroughly combined. Empty mixture into a bowl.

2. Put remaining salmon in food processor. Cover and pulse with several on/off turns until salmon is coarsely chopped. Return salmon/cracker/egg mixture to processor, cover and process until fully combined.

3. With damp hands, shape mixture into four patties.

4. Grill directly on a greased grill rack over medium heat three minutes per side or until cooked through. Grill buns, cut side down, the last 1-2 minutes of grilling.

5. Serve salmon burgers on buns with veggie toppings. Makes 4 large servings.

This is another recipe that you can tweak a bit in order to work with your family’s tastes depending on which veggies they prefer. I love this burger with just avocado, lettuce, and a little mustard. It’s also really good without any bun at all. The burgers reheat really well too, so don’t worry if you have leftovers – they’ll make a great lunch for tomorrow!

If you stack enough veggies on your burger, you’ll have a complete balanced meal in this one dish. Otherwise, just add a little side salad, and you’re set. Enjoy!

Download the recipe here: One Move Forward’s Healthy In A Hurry Salmon Burgers

Healthy In A Hurry: Japanese Okonomiyaki


I am starting a new weekly article series called, “Healthy In A Hurry.” If you’re looking for inspiration for new recipes that are good for you and also don’t take a long time to prepare, this is for you!

Most Healthy In A Hurry posts will be one full dinner menu, complete with an entree and all your sides, and I will also sometimes include suggestions and ideas that you can integrate into your current cooking style to increase the health factor in what you’re serving. I hope you’ll enjoy trying new dishes and learning with me!

Japanese Cuisine

If you are familiar with Japanese cuisine at all, you know there is a lot more to it than sushi. Okonomiyaki is a pancake-like dish that has countless different varieties. You can start with the basic batter, and then add whatever combination of meat, seafood, vegetables, and spices you like.

It’s very easy to make and tastes great, but what I like best about it is that it’s a great dish for sneaking in a lot of vegetables. The picky eaters in your family will barely notice!

The recipe below is the one I use. I love the flavor combination, but feel free to mix and match whatever ingredients work for you and your family.

Okonomiyaki Recipe


2 cans tiny shrimp

2 cups thinly cut cabbage

3 green onions (chopped)

1 bag bean sprouts

1 medium zucchini, shredded

5 eggs, lightly beaten

1 1/2 cups Bisquick

1/2 cup low-sodium chicken broth

2 tsp. soy sauce


1. In a large bowl, mix shrimp, cabbage, green onions, zucchini, and bean sprouts.

2. In a separate bowl, beat together eggs, Bisquick, broth, and soy sauce.

3. Pour batter over shrimp mixture and toss thoroughly to coat.

4. Use non-stick spray or 1/4 tsp. sesame oil on pans over medium heat. Pour 1/4 cup batter into pan, cover and cook for four minutes. Turn over, and cook for four more minutes.

Serves 4.


You will need a little sauce for these. I like to make my own by mixing a little Worcestershire sauce into some Trader Joe’s organic ketchup. You can also buy some bottled sauces, but just be careful because many of the sweet ones are high in sugar, and others are high in sodium. You can get really creative with this recipe, so have fun!

I hope this inspires you to try something new (and healthy!) tonight! Let me know if you give it a go, and I’d especially love to hear about the variations you create! Happy healthy eating!

Related Article:
The Wellness Burger: Tips To Turn Your Favorite Foods Into Healthy Choices