A healthy alternative to KFC

Some of you may already know how much our dentist Mishari loves to cook. Having our working life turned upside down due to the Coronavirus pandemic, Mishari is finding cooking the perfect stress reliever.

Over the coming weeks, we’re going to bring you some of his best meals – all low sugar of course. Things you can whip up at home, when you’re not able to go out.


Why healthy eating is so important to us

As dentists, it may come as no surprise to you, that we are very conscious of what we eat, and how much sugar is in everything. However, you may not have thought about sugar in fast-foods and takeaways. When we think of these foods we usually think about fat and salt content, but the sugar can be high too.

Sugar can pop up in the most unlikely of places. We call these hidden sugars, as you don’t expect them to be in your food. They are especially sneaky when they hide in things that you may perceive as healthy, for example muesli, low fat yogurts and wholemeal bread.

The WHO recommends a maximum of 50 grams of sugar per day.


Fast food is not only high in fat and salt, but
also sugar.


This week we’re having a look at KFC

6 KFC nuggets with dipping sauce contains 14.2 grams of sugar per serve. 10 nuggets with sauce contains a whopping 52 grams of sugar per serve.

Their honey mustard shaker salad contains 15.3 grams of sugar and a large coleslaw 57.2 grams of sugar (a regular size has 14 grams).

Sauces and dressings are notorious for hiding sugars. If you are buying these at the supermarket – try comparing different brands by looking at the sugars per 100 grams.

What’s the best way to know exactly what’s gone into your food? Make it yourself!


So What’s on the Menu this week?

This week Mishari has followed a recipe for a D.I.Y KFC at home. For us vegetarians (like Kathryn), substitute the chicken – the crispy coating can be used on mushrooms, tofu or even eggplant.



Home made Kentucky Fried Cheatin’ ( from Jamie Oliver) + slaw + chips

Ingredients :

  • Chicken breast ( large , you will cut up into strips); or vegetarian alternative
  • 800 g potatoes ( white, red or sweet)
  • Cornmeal /polenta 2 TBSPs
  • Garlic clove
  • Cajun seasoning
  • 2 carrots
  • 1 apple
  • ¼ white or red cabbage
  • 1 tsp English mustard
  • 2 tbsps extra virgin olive oil
  • 1 tbsp white wine vinegar
  • 3 tbsps of yoghurt ( I used dairy free eg coconut )
  • Cornflakes 350g ( I used gluten free)
  • 2 large free range eggs
  • Corn cobbs

Method :

Heat oven to 190 degrees

  1. Wash and scrub potatoes , Cut up potatoes into chip sized portions -> dry, toss with oil , 1 tbsp cornmeal / polenta + salt and pepper.
  2. Cut chicken into strips
  3. Mix chicken strips with remaining polenta/ cornmeal , olive oil, cajun and squash garlic over the chicken. Put on top shelf of oven, and then chips on bottom shelf -> cook for 20 mins
  4. Slaw : grate carrots, apple and cabbage; mix with yoghurt and extra virgin olive oil, vinegar and mustard + season.
  5. Crush cornflakes and whisk eggs
  6. when oven is done, take out the chicken. Brush it with the whisked eggs and then press press them (using tongs) firmly into the cornflakes -> don’t burn your hands! And make sure they are evenly coated
  7. Put the chicken at the bottom of the oven, turn the chips over, and cook for another 40 mins – or until they are smelling good!!!
  8. Once finished , enjoy !


See more from Jamie Oliver here

We’d love to hear from you if you’ve tried out this recipe, of if you have low sugar recipes of your own that we can share on our blog. Please get in touch at hello@dentistryongeorge.com.au or comment on our Facebook or Instagram accounts.

If you would like to read further.