Recipe Rehab: Labor Day Cookout Classics

Labor Day is almost here! Labor Day = BBQs. BBQs usually = breaking the diet ? I get it. Sticking to your diet during these holiday BBQs can be tough, especially when your family and friends are chowing down on those finger-licking cookout classics. And that feeling of deprivation often leads to one thing: overindulgence of the wrong foods at the wrong times!

Instead of succumbing to the temptation of those sugary, fatty, caloric bombs that are sure to be hanging around your weekend festivities, cook up (and share) these deliciously healthy alternatives! Time for Recipe Rehab, where we rehabilitate those favorites of yours from off-plan to on-plan. We’ll make them taste just as good as (or in my opinion better than) the real thing. The best part is that they won’t expand your waistline!


(Un)Fried Chicken
Serves 6. Adjust as needed if cooking for a big family.

What you?ll need:

6 – 4 oz chicken breast (boneless, skinless) or 24 oz chicken tenderloins (boneless, skinless) – this is usually between 12-18 tenderloins
3 cups crushed corn flakes
Salt-free seasonings of your choice? (I love Mrs. Dash!)
5 sprays per chicken breast of I Can?t Believe It?s Not Butter Spray

How you make it:

  1. Preheat oven to 350 degrees.
  2. Crush corn flakes.
  3. Spray chicken breasts with spray butter.
  4. Roll chicken in crushed corn flakes and place on baking pan coated with non-stick spray.
  5. Cook for 35-45 minutes, or until internal temperature reaches 165 degrees.

Nutritional Infromation:  Each 4 oz (un)fried chicken breast has approximately 181 calories, 1.4g fat,
12.6g carbohydrate, 27.2g protein.

With the proteins covered (and who doesn’t like some finger licking unfriend chicken?), here are some of my favorite recipes and resources to keep your labor day fun, festive, and fit.

I hope you enjoy your Labor Day weekend and these healthy spins on old classics!



14 Responses

  1. I am following the choose to lose book and wondering where I can find low carb recipes for my low carb days? I’m on week 2 and need some variety. I’m so used to meals being associated with carbs that I’m drawing a blank.

  2. Hi from Spain!!.
    I would love to share with you and your family healthy spanish recipes which I hope you’ll enjoy.
    First recipe:GAZPACHOIngredients

    Ingredients for 4 people: 1 kg of ripe tomatoes, 2 small green peppers 2 garlic cloves 100 g of farmhouse bread, 4 tbsp of extra pure olive oil, 1 tbsp of sherry vinegar, water boiled, egg, bread and salt.


    Soak the bread in water and then crush with the diced vegetables, oil, vinegar, salt and water according to how thick you want the soup to be. Nowadays we use a mixer, which has the advantage of producing a finer blend of vegetables.


    Serve in four individual clay dishes. Usually accompanied by tomato, cucumber, green pepper, onion, bread and hard boiled egg, all finely diced. Everyone can serve themselves according to taste.
    Hope you’ll like it.
    Love your program and your blog!!!

    1. You can use any type of vinegar, and you use enough to cover the cucumber. Add the cucumber, dill, and garlic to the vinegar and let it sit while the cauliflower is steaming. Enjoy! 🙂

  3. I love cornflakes on my baked chicken! I try to find the healthiest flakes (least amount of sugar added) at the healthy markets. I don’t miss the FRIED chicken and gravy I used to make! Glad we are on the same page Heidi! Thanks!!

  4. I make chicken breasts in the oven all the time with corn flake crumbs. You can actually buy a box of crushed corn flakes, they are really pulverized and work great. It turns out very crunchy and yummy!!

  5. Hello Heidi!

    Never thought of using corn flakes in lieu of flour, egg, and spices fried chicken! Very creative! I love the potato salad alternative. I think I want to make this for my next family event as potato salad is a hit in my family, but sadly, many of my family members have diabetes. This is a great alternative! I can’t fathom why anyone would like mayo! YUCK! =) Glad to know greek yogurt isn’t just for honey and walnuts!

    Again, another FABULOUS meal! I love your protein pancakes as well! To this day I make them on Sundays and revel I am not cheating, though it is technically my cheat day! =)\

    Thank you again for your awesome recipes!

    Kindest Regards,
    Margaret =)

  6. I love those ideas!! I’m trying to lose weight that way! And I love how you guys do it! You are awesome at what you do! Thank you!

  7. Heidi,

    It would be awesome if you could set up a faceook auto recipe daily (recipe of the DAY),’


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