Bobby Deen’s Top Tips for Healthy Eating (Plus: Bonus “Un-Fried Chicken” Recipe from Paula Deen’s son)
January 10, 2012 at 6:54 pm
by Irina Gonzalez
I recently had a chance to sit down with Bobby Deen, host of the new Cooking Channel show Not My Mama’s Meals and son of Southern Cooking Queen Paula Deen, to talk about his new show, his healthier take on his mama’s famous butter-and-calorie drenched meals and how he started on his journey to get healthier.
Ten years ago, Bobby Deen didn’t feel well. He was working long hours and not eating the right things, until he met a strength and conditioning coach that helped to get his habits on track.
“Now I eat for the way I want to feel,” he says. “I don’t deprive myself of anything.” Although he admits that he’ll still indulge in his mama’s favorites, like the Goulash she makes every year for his birthday, he maintains a balance through exercise, portion control and healthier meals.
In his new show, he’s recreating Mom’s dishes for a healthier lifestyle.
“This is every day eating and living,” he says. “We’re taking Sunday Supper and making them Monday Meals.” Here he shares his top tips for healthier cooking.
Bobby Deen’s Top Tips for Healthy Eating
1. Find a balance. There’s a time and place for everything, including indulging in your favorite dishes. But it’s important to eat healthy during the week. Leave those calorie-rich meals for special family gatherings on Sundays.
2. Stick to fish & fowl. Eating healthier meats is easy if you stick to lean protein like fish and chicken. You can still keep a lot of the flavor by making a healthier family favorite, like in Bobby’s Un-Fried Chicken (recipe below).
3. A handful for portion control. When trying to figure out what a typical portion is, Bobby suggests that you look at the palm of your hand. That’s what protein should be, while cupping your hand is for your carbohydrates.
4. Use healthier ingredients. He suggests getting lower sodium in anything (such as soy sauce), cooking with olive oil instead of butter, baking instead of frying and substituting Greek yogurt for things like mayonnaise and sour cream.
5. Get active and snack in between meals. Food and exercise go together so don’t be afraid to start a fitness routine, even if it’s just walking 20 minutes each day. If you snack, keep it to things like walnuts, hard-boiled eggs and leafy greens.
But most importantly, as Bobby’s mama taught him, “Never give up!”
UN-FRIED CHICKEN (Recipe Courtesy Bobby Deen)
Prep Time: 10 minutes
Cook Time: 40-45 minutes
Yield: 8 servings
8 skinless boneless chicken thighs, trimmed of all visible fat (about 1 1/2 pounds)
1/2 teaspoon Paula Deen’s House Seasoning*
1/4 cup reduced fat buttermilk
Zest and juice of 1 lemon
2 egg whites
1/2 teaspoon hot sauce
1 1/4 cups cereal crumbs, preferred brand cornflakes
Cooking Spray, for skillet
1. Preheat the oven to 375 degrees.
2. Spray a large cast iron skillet with nonstick spray and heat over medium high.
3. Sprinkle the chicken with the House Seasoning. In a large bowl, combine the buttermilk, lemon zest, juice, egg whites, and hot sauce. Add the chicken; toss to coat.
4. Place the cornflake crumbs in another large bowl. Dip the chicken into the crumbs pressing so the crumbs adhere. Place the chicken in the prepared skillet and then transfer to the oven.
5. Bake until the chicken is golden brown and cooked through, 40 – 45 minutes.
*Paula Deen’s House Seasoning Recipee (Courtesy of Paula Deen)
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder
Mix ingredients together and store in an airtight container for up to 6 months.
How do you stay healthy as you’re losing weight? Are there any family recipes that you have made healthier? Want to be included as a “Diet Success” in a future post? Comment below!