I Made Fast Food Healthy (10 Ways)

when it comes to being on a diet or eating healthier there is one major variable that makes it hard and that is we want to eat the things that we cannot eat but is it true that you aren't allowed to eat them why can't we have pizza fried chicken sandwiches Burgers burritos I say nay so I'm running you through the top 10 no no foods that you can't eat and making them diet and health friendly so let's begin really important I gave a oneofone custommade knife away for people who bought my book in The Spicy Burger video and it's a pleasure to announce we have a winner congratulations to Deon the winner of the custom knife from pie Cutlery this is a handmade knife this is the Thor's hammer of a knife you promised it it finally made it to him takes a while to make a knife Hand Forged all those good things thank you to pie Cutlery for doing the work I mean this is a beautiful knife look at this thing look how cute dionise is look how happy he is dionise thank you we love you we also love you who's watching this video right now maybe next time you can win a knife and also don't forget to get the book love you it's upside down it is first up the breakfast burrito there's all sorts of breakfast burritos but let's say you ordered a breakfast burrito with cheso cheese and reff fried beans that would come out to a round 1,100 calories 70 G of fat 55 G of carbohydrates and well a good 56 g of protein we can do much better this recipe will make four good siiz burritos but can make more depending on how much filling you use and how big your tortillas are we're going to start by making our diet friendly chizo to a blender add 1 teaspoon or 2 G of coriander seeds and blend on high until the seeds become a powder then add two whole cloves of garlic 1/4 teaspoon or 1 G of ground cinnamon 2 TP or 8 G of ground cumin 2 TPO or 8 G of kosher salt 3 tbsp or 45 G of white distilled vinegar half a teaspoon or 2 G of onion powder 4 oz or 115 G of chopped smoked T I know it's a little weird hear me out one ancho chili and two guo chilies both of which have been soaked in hot water until very soft don't throw the water away you will need it in a second blend on high until as smooth as possible using 1 tbsp of your chili soaking water at a time just to loosen if needed now to a large bowl add 1 pounder to 450 G of 95% lean ground beef add in your Blended chili mixture this is going to add your turo flavor and moisture mix by hand until completely homogeneous heat a large non-stick pan over medium high once hot add all your treesa mixture to the pan stir constantly using a spatula to help everything cook evenly then at the end use a potato masher this is a top secret tip you don't have to do this to mash as finely as possible continue to toss and cook till cook through you got some crispy bits but not completely dry there should be some juiciness to this now moving on to the eggs we're making cheesy egg whites heat a large nonstick pan over medium heat add 2 teaspoons or 8 G of unsalted butter once the butter is melted added your egg whites season lightly with salt and cook stirring on often now as soon as the egg whites begin to set add 1 oz of low moisture skim mozzarella and 1 oz of cheddar about 27 G each look you can obviously use full fat or lowfat cheddar the macros depend on how much fat goes in so you know choose to your discretion the macros we use will be reflecting if you were to use lowfat cheese you know as opposed to regular not a fan of it obviously you can use regular which is my preference but that'll be higher calorie cut off the heat and fold together until the cheese is melted no let's make a simple little peek of the GU you know what I'm saying two mediumsized mixing bowl add one large dice to tomato half an onion finely diced half a bunch of finely chopped cilantro in the zest of one lime season taste with salt and the juice of your zested lime now lightly toast a burrito siiz tortilla over an open flame now look this could be a regular burrito tortilla or a low carb tortilla for our macros we're using the low carb one into that around 4 oz of your chizo followed by a heaping spoonful of your Piko a quarter of your cheesy egg whites roll that puppy up nice and to toast seams side down in a large sauté pan to help it stay close cut in half and God damn that don't look like no diet burrito so the normal version is 1,100 calories in our version 434 calories coming with just 13 G of fat and if you're using a low carb tortilla it's 33 G of carbs and 59 g of protein obviously a real tortilla is better so understand swapping regular will up the carbs and calories your choice so breakfast burrito this one's from a local restaurant most breakfast burritos are going to be built like this give a little taste I me it's pretty good it's ugly it is what it is I just need this to be just as good that's all I need cheers listen I hate and have always hated egg whites this might be one of the only ways I think I could ever genuinely eat it and not hate myself you essentially replaced what the yolk can do with lower fat cheeses it doesn't go super high in calories it stays super high in protein and honestly this beef chizo it's not fatty like I want it to be but I'm not like upset that it's missing if I don't get to have regular chizo but I get to have this on a diet I'm stoked all in all this is a great breakfast burrito but one of the best povs you can freeze them then reheat them in the oven as you need them so really you only prep once for multiple breakfasts moving on now the typical just plain two slices of French toast with a little bit of whipped cream powdered sugar and maple syrup comes up to 830 calories 35 G of fat 115 G of carbs and 15 g of protein I don't even know how that's possible that it's even that high in protein that's confusing can you even make this diet friendly well look if you can eat carbohydrates you can you're going to need two slices of a good quality bread ideally sourdough because it's naturally leavened and fermented first on one of the those you're going to spread a thin layer of peanut butter wo wo wo not just any peanut butter you want powdered peanut butter I found this brand called pb2 this is not an ad this is what I used mixed it with a little bit of water and it comes out like peanut butter but significantly lower in calories and all it is is dehydrated peanut powder anyway spread that onto one of your slices take your other slice and glue them together now we're going to give it a little bath in a bowl or quarter hotel pan combine four egg whites one whole egg 2 tspoons or 5 G of Chinese five spice little pinch of salt whis together tillen mind then whisk in 1 cup or 240 ML of any milk of your choice that could be oat milk almond milk non-fat milk whatever they're all going to change the macros slightly so just be aware of that but if you use something that's low fat low calorie then you're probably in a better spot adding your bread let it soak for about 15 seconds flip and repeat on the other side there's no perfect way to figure out exactly how much liquid the bread will absorb but this is enough for four serving so two slices of bread should get roughly a quarter of that and look the rest of this is very simple you get a non-stick pan you heat it over medium heat once it's hot put a little cooking spray in there add your French toast cook for 2 to 3 minutes flip and cook for another 2 to 3 minutes that is it now a light dusting of powdered sugar adds a minuscule amount of carbohydrates and sugar if you want maple syrup you can go straight maple syrup if your Macros fit it they're sugar-free maple syrup or you could just do fresh fruit now for our French dose you have two options option one no syrup which comes up to 238 calories 3 G of fat 35 to 45 G of carbs depending on your bread choice and 15 g of protein we removed 500 calories 70 G of car s and 32 G of fat with our version now option two if you do use syrup will be roughly 390 to 400 calories 3 and 1 12 G of fat 75 to 85 G of carbs depending on bread choice and 15 g of protein still 500 calories less and 31 G of fat less French toast probably one of my favorite diet friendly things you can make because it's really not that different from any other french toast you just need to soak bread in something with egg-like properties and toast it in a pan that is it is it missing maybe like a slight amount of wrenches absolutely but honestly I don't think you'll tell a massive massive difference it's a great French toast this is a higher carbohydrate option is there a way to do it with lower carbohydrate sure but it's going to be sh cuz you're going to use some sort of weird low carb bread and those always taste like ah so that you can't really get around start with a good product you end with a good product moving on to the sausage McMuffin this I've always felt like is a sandwich that never really satisfies so I've got one that satisfies by itself the macros on the McDonald's version aren't actually that bad 480 calories 31 G of fat in a tiny little sandwich 30 G of carbs and 20 g of protein and that's if you have an egg if you don't put an egg this thing's got basically no godamn protein at all now on to my version First our sausage this will make enough sausage patties for eight sandwiches each Patty is 3 oz now obviously you can do two patties per sandwich and you'll have a whole lot of protein on that sandwich for not that many more calories so two medium mixing bow add half a pound or 225 g of 95% lean ground beef 1 pound or 450 G of lean ground turkey that could be 95% lean as well half a teaspoon or 2 G of ground fennel 2 taspo or 8 G of smoked paprika 2 taspo or 8 G garlic half TP 2 G onion powder 1 tbsp or 15 G of kosher salt 2 tbsp or 30 G of breadcrumbs this is really for moisture retention you can totally leave it out if you want 2 tbsps or 30 G of water eliminate that if you do not use the breadcrumbs mix by hand until fully combined and the sausage is emulsified begin heating a large sauté pan over medium high heat while the pan is heating portion your sausage into 3 oz 85 G patties be sure to make the patties wider than your English muffins because they will tighten up and contract during the cooking process now what's your pan is hot lightly grease with cooking spray add in your patties and sear for 2 to 3 minutes on both sides to get a nice beautiful Browning and they're just cooked through do not overcook these they will dry out for each sandwich split and toast one English muffin in a toaster not in a pan with butter toaster don't require any fat now in a non-stick pan heated over medium heat add just a light spray of cooking oil once that's hot crack and EG get into the pan and cook until the whites are fully set but the yolk is still runny season taste with salt and pepper now Begin by building the sandwich with an optional but honestly surprising inly macro friendly slice of lowfat American cheese on the bottom part of your English muffin honestly you could use regular American cheese it would only slightly up the fat so there's that you can do that in the broiler you can use a kitchen torch add our sausage top with your over easy egg place on your top bun and guess what we still manage to cut that fat down by 30% it comes in with a whopping 39 g of protein 28 G of carbs and 18 G of fat that is a lot more diet friendly for a high protein diet if you ask me you could always throw another Turkey Patty on there and it'll be probably upwards of 50 is 60 g of protein don't quote me on that I'm doing the math in my head and I did not go to college so you're welcome it definitely fits my macros for getting shreddy the sausage egg McMuffin is not necessarily the highest calorie thing but man hardly any protein and it's never been good come on you saw this the gloss cheers I'm Blown Away by the fact that this is actually juicier Ooey gooier than its counterpart by a lot somehow the egg yolk in the cheese formed together into a singular sauce and I actually prefer this sausage patty but the fact that this is diet friendly mindboggling I don't need to say more sometimes you just got to let the sandwich do the talking for you all for this macronutrient makeup this is a perfect breakfast swap it's not that hard we're moving on the fried chicken sandwich a popey fried chicken sandwich comes in at 700 calories 42 G of fat 50 g of carbohydrates and am measly 28 g of protein can you even make this diet friendly yeah this recipe is for four sandwiches first we're using chicken thighs yep that's right pal you can still use thighs and stay macro friendly in a small bowl season your chicken thighs with a mixture of 1 tbsp or 12 G of kosher salt two taspo or 8 G of garlic powder 1 taspo or 4 G of a spicy powder could be jalapeno could be Cayenne sure took a m and season your chicken generously on all sides and let that cure in the fridge for at least 1 hour but preferably overnight now let's start with a sauce sort of a light ranch if you will in a medium siiz mixing bowl comb 3/4 of a cup or 180 ML of non-fat Greek yogurt 2 taspo or8 gr of buffalo style hot sauce 1 TPO or 4 G of distilled white vinegar half a bunch of chives thinly sliced which is about 2 tbspoon 1 taspo or 4 G of wores sauce 1 tbsp or 15 G of mushroom Powder season it taste with salt and pepper and whis together till fully combined now it's time to I guess quotations fry for years I feared this day and you have pushed over and over it's a air fryer recipe okay preheat your air fryer to 375 fhe or 190 C and set up a threep breading process one tray or bowl with about a cup of all-purpose flour another with four to five egg whites whis together and another with crushed Corn Flakes now remember use one hand for dry stuff and the other hand for wet stuff so coat your chicken thighs in flour shake off the excess add your egg white wash coat completely and then transfer to your cornflakes and dredge pressing aggressively so you coat every single little angle repeat with all of your thighs put in your air fryer close the door and cook for 20 to 22 minutes obviously flipping them halfway through their cook time just before you put this together make a small dainty herb salad comprised of 1/4 cup or 14 G of fresh Dil frons 1/4 cup or 14 G of mint leaves and 1 qu cup or 14 G of parsley leaves and a/4 of a red onion shaved as thin as possible toss together in a small mixing bowl and now we assemble you can eat your buns raw or you can toast them lightly in a pan using a little bit of nonstick spray to get that toast now spread a small tablespoon siiz dollop of your Ranch onto the bottom and top bun Follow by a couple slices of dill pickle place your fried chicken thigh onto the sandwich and top with a small handful of your herb salad and then finally your top bun and this comes out at 439 calories 12 G of fat 51 G of carbs and 28 G of protein but is it really going to be better I mean it wasn't even deep fried to be fair this has been sitting in a bag so it looks clapped but this looks shockingly good for this and it is crispy I will say the air fryer might be on to something she's juicy that's a good looking cross-section right there all right comparison to the unhealthier counterpart I know you heard that all right it's crispy it's crunchy it's juicy it's salty it's seasoned I will say the lack of fat does feel like it's missing something but but I'm not unhappy about it I don't get to eat this on my diet but I get to eat this that being said I do have to give this a little taste God damn they really mailed this up so ironically I do like the mouth feel of the fattiness and the oil that's in this but comparatively it's not a huge step up flavor-wise cuz it's just like rancid bitter oil this is clean it's not too rich you can eat a bunch of these you still get that Fried Chicken crunch that you want this is the beauty of the sandwich you're going to make this it's very easy and you're not going to miss the fried chicken sandwich you're still going to be able to have that and complete all of your body composition dietary goals you could ever want with a fried chicken sandwich moving on let's talk chicken quesadilla okay you go to Taco Bell you're getting something for 520 calories 26 G of fat 41 G of carbs and again small protein 26 G I think this one we're going to knock out of the park we're going to Big Time beat out the flavor and the calories on this one first marinate your chicken so to a blender add 1 7 oz or 200 g can of chipotle peppers in aobo sauce four cloves of garlic garli 13 cup or 80 M of Water 2 taspo or 8 G of kosher salt and 1 tsp or 15 G of avocado oil you can totally eliminate that if you don't want the fat but it'll be a minimal addition because it's just the marinade this makes enough marinade for four total chicken breasts but we only have two here because we accidentally bought two massage the marinade into the chicken get it all up in there you know you want to get in them little nooks and crannies WRA with plastic wrap and marinate for at least 1 hour in the fridge or preferably overnight I feel like this qud is getting a little extra freshness so we're making a CO corn relish mediumsized mixing bowl adding two ears of fresh corn two cloves of garlic grated half a bunch of cilantro finely chopped one chalot finely diced and one jalapeno seated and finely diced season it tastes with salt and it's done now to cook the chicken you can do this on a grill or you can do it in a large sauté pan lightly greased with cooking spray set over medium high heat once it's hot add your chicken and sear for 2 to 3 minutes per side then at that point you can just constantly flip until fully cooked add an internal temperature of 165 F transfer to a cutting board let that rest a little bit and then cut into bite-sized pieces now look most of us have made a quesadilla let's not over complicate this you add a tortilla to the pan this could be regular or an 8in low carb tortilla we're using the low carb one for our macro breakdown fall with an even layer of equal parts low moisture skim mozzarella and reduced fat and if you want to keep the calories low reduced fat cheddar shredded fresh I'm not a huge fan of lowfat cheeses unless they are naturally lowfat so try to find that spoon on some corn relish followed by as much chicken as that tortilla can take top of just a light sprinkling of additional cheese just to help the other side bind fold together toast for 2 minutes flip and toast for another 2 to 3 minutes till golden brown and the cheese is beautifully melted look at this thing so with this we brought the calories down to 377 for a beautifully cheesy chicken quesadilla I mean come on man here's the comparison on Macros now let's taste let's talk about this wow I can't tell the difference between this and any other quesadilla genuinely but we'll try this here's the thing this isn't like the worst thing I've ever had from Taco Bells cheese chicken tortilla it's not that crazy the diversity of flavor and texture in this healthy one not only makes it better but you're not even going to be thinking about I'm on a diet when you're eating this the fact that this is high protein low calorie blows my mind if you fed this to me and said that I would have no idea the chicken's juicy it's seasoned well it's marinated it's a little spicy but just a tiny bit the pops of the sweet corn look iing hate low fat cheddar but we used it anyway for the sake of the macro composition it just works well might be the most perfect diet food that there is moving on let's talk about a cheeseburger typically if you go get a Smash Burger it's going to be anywhere from 700 to 1,000 th000 plus calories for one little burger and it's primarily due to the fact that it is extremely high fat but that's also why they're so delicious I want to clarify something I love fat but when you're on a diet we got to find a way to make this thing work so first our sauce lowfat cottage cheese which we Blended until completely smooth this is a fun little trick to get a creamy like consistency optionally you can also add 1/4 cup or 60 G of light mayonnaise again I'm not a huge fan of artificial lowfat ingredients but in this case it does help 2 tbsp or 30 G of sambal ol or any chili garlic sauce assuming that there's no fat in it three cloves of garlic grated a small handful of very thinly sliced chives salt and pepper to taste mix together till fully Incorporated that's a pretty good looking sauce I'm not going to lie next thinly slice one sweet onion and then a medium sauté pan set over medium high heat add a very light drizzle of olive oil and when I say light I mean minuscule like a teaspoon you don't need a lot add in your onions season to taste with salt and cook while constantly stirring until lightly softened and browned kind of like this now before we cook our Burger I have a secret to keep this this 95% lean beef extra juicy you ever heard of a Cuban frea Burger but we're using a sauce that would in a medium siiz Bowl combined 1/4 cup or 60 G of tomato paste 1 taspo or 4 G of ground cumin 1 tbsp or 15 G of garlic powder 1 taspo or 4 G of coriander powder 1 tablespoon or 15 G of distilled white vinegar and 3/4 of a cup or 180 ML of water season to taste with salt and whisk together until homogeneous then transfer to a squirt bottle or you can just leave it like that and Spoon it on top that's fine too now we cook and assemble you're going to need about 1 and2 lb of 95% % lean ground beef break those into 3 oz or 85 G portions roll into balls and then heat a large cast iron pan or griddle over medium high heat and once it's hot lightly greased with cooking spray place a burger ball onto the surface using a press or a wide spatula flatten it as wide as possible you can also use parchment paper in between that so it doesn't stick to the spatula or press remember you need this wide it's going to shrink a lot more because it is leaner season generously with salt and pepper to taste cook for about a minute scrape aggressively underneath and flip look at that I mean that's beautiful thing now immediately putat that in a light layer of that spicy tomato sauce you made earlier just going to add a little extra Umami light sweetness let that cook for another 30 seconds add on a slice of lowfat American cheese that's right you can also not do cheese and it'll be even more macro friendly but I want to do this as nasty as possible repeat that with a second Patty and now we assemble we got a Toasted Bun don't toast it in butter a spoonful of your spicy garlic sauce on both the top and bottom bun about a tablespoon each and start with a couple pickles your sweet Saucy Patties on top of that and a small amount of your caramelized onion take your top fun and Crown your king if you didn't tell me what I was looking at I'd say that looks like not only a delicious Burger but it looks like something that might be 900 calories but it's not BR it's 541 calories only 15 G of fat 36 G of carbs and a whooing 60 Gams of protein isn't that lovely obviously the fat will change depending on whether or not you use cheese now let's taste woo okay to be fair this burger has been sitting for a while that's why it looks really bad that being said does this look like a Burger that'll have you on a diet hang on that look like a diet Burger to you this is made with 95% lean beef cheers oh this is the one yes we made a lot of great recipes today but we struck gold with this burger think about it what's the one thing you crave the most when you're on a diet whatever that makes you feel that's how this burger is making me feel but this burger makes me forget that I'm On One the biggest hack was this you have to time it perfectly when you add this that burger soaks up all the juice from this Cuban style burger sauce it is incredible incredible now let's try this that is not worth cheating on my diet for I can't believe we made this the addition of that cottage cheese trick completely stepped it up because you're not using all light mayo you're not using yogurt it has creaminess just like a Mayo it's juicy it's ous it's salty it feels fatty you got the ooey gooey American cheese I will say that's one thing I forgot about the fat is a little higher because of the American cheese you could just do one slice it it would still be fantastic next up quese ofia tacos for the restaurant version we used this recipe in my cookbook texture over taste which we calculated to be about 20 to 24 tacos giving us macros of around 475 calories 35 g of protein 30 G of carbs and 23 g of fat which would be for one taco look at this glistening Beauty descended from Mount Olympus made for you with a macarro makeup of 203 calories only 6 G of fat 12 to 14 G of carbs and 21 g of protein in just one taco you can eat three to four of these and have a full-blown meal and stay pretty fair on your diet and guess what pal yeah it's cheesy too carbs will change depending on your tortilla we're doing normal sized corn tortillas our healthy Bea has 60% fewer calories and even more amazing 75% less fat so while it's not perfect it's pretty God dang good in these could be even more diet friendly if you choose low carb tortillas but I'm not a huge fan of them so I'm not going to necessarily Advocate but hey you can hit your diet easier that way blah blah blah our recipe is going to call for 2 lb or 900 G of beef shank there's actually not a lot of intramuscular fat in this there's a lot of collagen just going to keep it juicy that's the trick now remove the bone cut your meat into 1in chunks slightly grease a heavy bottom 7 qu Dutch oven with cooking spray heat over medium high once it's hot season your beef with salt and pepper sear your beef in Bates for 2 to 3 minutes per side till deeply Brown it's got a good oldfashioned myard on that bad boy remove all your beef set to the side reduce the heat to medium add 1 tsp or 15 G of tomato paste cook and stir constantly till lightly caramelized about 30 seconds that add one rough chopped yellow onion one head of garlic split in half skin on is fine saute that till fragrant about 30 seconds then add 2 qus or 2 L of a nice beef stock increase the heat to medium high bring to a boil reduce to low then add your beef back followed by one bay leaf 1 teaspoon or four G G of cumin seeds 2 taspo or 8 G of black pepper 2 taspo or 8 G of Mexican oregano one cinnamon stick two chili to Aral two anro chilies and two guajo chilies you can also increase these amounts you can do three of each two and four follow with a generous pinch of salt cover with a lid and let that simmer for 2 and 1/2 to 3 hours that's not for no reason because what's going to emerge is beef so tender that it falls apart when you look at it but first open your lid carefully remove your chilies add to a blender along with two cups of the brazing Liquid Blend on high until completely smooth pour back into the add your beef to a bowl Shred by hand until incredibly fine season to taste with salt and add a little bit of your juice in the pot toss together and now we're ready for the magic get a big CER and skillet or a cal or a Plancha whatever you got heat over medium heat you dunk a corn tortilla all the way into the broth remove out of the pan while it's ripping hot add a light sprinkling of shredded low moisture skim mozzarella cheese typically this would be Waka cheese that disgraceful here but look trying to make this macro friendly and it ain't easy folks all right I'm trying followed by 1 and 1/2 to 2 O of of your shredded beef per Taco lightly press it down then just let that toast for about 1 to 2 minutes flip and toast again for another 1 to 2 minutes you pull this thing up and I'm telling you it's already cheesy it's dripping you can give it a little dunk in the Jew I mean look at this glistening Beauty now let's taste you know I never thought that I'd be able to make biria tacos diet friendly but here we are wow these biria tacos are from a local restaurant they're actually extremely good I will say how good in comparison I don't know cheers oh wait no I got to eat mine all right cheers little dunk sink and Dink M wow hold on something's going on in my mouth and I think I like it look I'm not going to sit here and lie oh wait I got to eat this one too listen I'm going to give you an honest answer I'm not going to sit here and lie and say oh my God this is exactly like the best beerio taco I've ever had obviously the best beerio taco it would be a little fattier a little richer a little more beefy but you know what to be honest I don't think a lot of people will be able to tell absolutely major differences here I think they'll eat it and they go wow it's really good something's different about this but I like it big Big Win to me I would say the biggest L here isn't even the beef it's actually the cheese I like that fattier greasier cheese that goes in there and this sort of part skin mozzarella is not hitting it on the salt level so maybe just increase the salt everywhere else either way you have a God dang good perod taco and I'll be honest I was surprised by the beef shake when it's trimmed properly according to Google it shockingly has remarkably low fat and high protein while not being super dry when you slow cook it this is a common problem with a lot of slow cooked lean meats but it's all thanks to the collagen that's a dub moving on orange chicken this is arguably in America one of the most famous Chinese takeout dishes of all time macros for one serving on Panda Express orange chicken is 490 calories 25 g of protein 51 G of carbohydrates and 23 g of fat our healthy orange chicken makes for four servings but the macros for a single serving are 281 calories 10 G of fat 24 G of carbs and 24 g of protein we reduce the fat by over 50% now you're going to take four boneless skinless chicken thighs not breasts cut them into bite-sized pieces place four pour those into a bowl season with 2 taspo or 6 G of kosher salt little pinch of fresh cracked black pepper 1 tbsp or 8 G of grated Ginger toss to combine and look you can use this right away or you can wrap it and leave it in the fridge overnight to marinate now here's yet another three tier fry setup that's going to need one container with 1 cup or 120 g of allpurpose flour another container with three beaten egg whites and another container with 1 cup or 80 g of panko breadcrumbs now your chicken pieces are first going to get tossed in the flour shake off the excess then into the egg white wash coat completely and then finally into your Panko bread crumbs coating every little crevice set to the side and repeat with all chicken pieces throw them in the oven at 400° F or 2 or 4 C for 6 to 8 minutes now onto our sauce 2 teaspoons or 8 G of avocado oil goes into a sauce pan over medium heat add your two red Fresno chilies finely diced followed by six cloves of finely chopped garlic a 2in knob of grated Ginger and a Sprinkle of kosher salt stir with a rubber spatula and cook until fragrant and the garlic is just barely beginning to toast you do need to make sure the garlic toasts cuz if it doesn't it's going to taste acrid and bitter if you're you're worried about that happening then add the garlic at the end when the sauce is done and the heat is off next adding the juice of one orange 13 cup or 80 M of soy sauce a pinch of monk fruit powder to enhance sweetness 3/4 of a cup or 180 M of white distilled vinegar and lastly the zest of one orange stir bring that to a boil reduce the heat to medium low then we're going to make a quick slurry in a small bowl add 1 tsp or 8 G of cornstarch mix with the small splash of water pour that into your cooking sauce stir for about 30 seconds or until the sauce thickens cut off the heat pass through a fine mesh strainer and you have your sauce now our chicken comes out the oven into a bowl coat with your sauce generously and toss to coat fully pop that onto a plate you can serve this with rice vegetables whatever you want top with a little green onion maybe a little sprinkle of flaky salt and let's give this a little taste test wow we're on the Chinese takeout train let's get it I'll be honest that baked chicken looks God awful but I can look past it cuz the sauce saves it I mean even with a subpar starting chicken still looks better than the takeout version but does it taste better they both both have their pros and cons although I prefer the ridiculous Sweetness in this it does taste good there's something special about this just being salty and sour nice like not everything has to be sweet if you're deep in your diet and you're really craving orange chicken this is going to go above and beyond your expectation it is going to give you ooey gooey crunchy salty a little bit sweet Tangy sauc faux Fried Chicken you always lose the majority of the crunch when you make spilled mying chicken what I was going to say was you almost always lose the bread whenever you sauce your chicken so the benefit of this is that the breading from a baked fried chicken is never going to be comparable to a legit fried chicken that's deep fried but somehow the texture of that exterior meets up with something that was deep fried I don't know how because the way that the sauce reduces the crispiness brings it to the same level of crunch as if it were deep fried you don't even have to make this just the idea of saucing oven baked fried chicken might be something there that being said moving on so our diet friendly peanut noodles again you have two options option one no chicken breast comes up to 530 calories 17 G of fat 64 G of carbs 26 g of protein for a single serving we decrease the calories by 60% and the fat by 80% option two with a 7 oz chicken breast which is 873 calories only 26 G of fat 64 G of carbs and 87 g of protein we decrease the calories by 35% and the fat by 70% adding protein even if it's lean still adds calories by that's basically a Chipotle burrito bowl for a single serving this is a protein slap in the quas and honestly not a ton of peanut flavor lost which I'm super stoked about so cook and drain one pack of instant ramen noodles or any noodle you want to use you want to use some sort of low carb weird noodle that I'm not a huge fan of then fine you want to use straight ramen noodles you can do that too but just be aware that it will change the carbohydrate breakdown depending on how much you use in a medium mixing bowl add 2/3 of a cup or 75 G of peanut powder 2 tbsp or 30 G of rice wine vinegar 1 tbsp or 15 G of sambal Ole 1/4 cup or 60 G of soy sauce three cloves of garlic grated whiz together till combined now you're going to cook your noodles to the package directions and this is enough for two servings pop on to a plate top with a sliced cooked chicken breast you can cook it however you want it can be grilled or seared but grilled obviously is the lowest calorie option but Josh what about the protein how do I know how much look a whole chicken breast can be anywhere between 6 to 10 oz so it could vary a little bit garish out with thinly sliced green onion and you have your peanut noodles it's really that easy I'm really excited to see how this does with the peanut powder people have been using this hack in the diet space for a long time and smoothies making fake peanut butter and I've always hated it but now all of a sudden I'm thinking wait a minute that's kind of lowkey fine dining and could be a sauce here we go it's pretty good honestly not as much flavor as I was expecting but I can feel the mouth feel that creaminess the peanut butter it's fatty I really hope this holds up all right now for mine first off way juicier looking that is crazy wo you still get that creamy mouth feel somehow the penis is emulsified with the starch water and all the other ingredients in there it's just become this sort of like emulsified creamy mask the texture is really similar it doesn't have that stick to the roof of your mouth texture but the peanut flavor is there it's creamy it's got Umami it's lightly sweet it's salty if you add actual peanut butter you might get a little more creaminess it might be a little bit more Rich for significantly more calories and fat hear me out I still would choose the peanut butter from a chef's perspective but if you're on a diet I don't think you're going to be missing that peanut butter it's right here baby moving on next up pizza for the restaurant pizza one slice from Papa John's 16-in extra- large sausage pizza is 340 calories 12 g of protein 40 G of carbohydrates and 15 G of fat that's for one slice mix together half a cup or 80 mL of water and 2 taspo or 8 G of instant yeast add your yeasty water to 1 cup or 240 M of yogurt mix that together then in a large bowl with 1 and 1/4 cup or 150 g of double oo flour or allp purpos is fine add 1 TPO or 4 G of fine sea salt add your yogurty water yeast Juice mix until you get a rough dough then knead until smooth about 3 to 5 minutes that is your dough cover that and let it rise for about an hour or until doubled or leave it in the fridge covered overnight now for the sauce a 208 Oz can or 790 G of peeled Tomatoes into a food processor just the tomatoes not the liquid three whole cloves of garlic also into the food processor 1 tbsp or 15 G of olive oil you can skip that but really it's a minimal amount of fat cuz you're not going to use all this sauce in a single Pizza season it tastes with salt blend until as smooth as possible press the dough out into a circular shape as wide as you can get it this will stretch through anywhere between 12 to 15 in so it's a little smaller than the extra large Papa John's pizza spread the sauce on your dough about 2 oz or 56 G sprinkle on low fat low moisture mozzarella about 2 cups or 180 g you're going to take the exact same meat from the breakfast burrito same cooking meod everything and you're going to spread about 6 oz or 170 G on the pizza as well top that with a little extra sprinkling of cheese if you like pop that into a pizza oven at 650° F for 4 to 5 minutes or until it comes out looking like this now wait I know what you're thinking Josh I don't have a pizza oven you can literally just do the same thing in a regular oven with a baking stone at the highest temperature it goes make sure to preheat your oven for at least an hour and the cook time will change from 4 to 5 minutes to about 10 to 15 minutes once it's done pull it out and cut your pizza into eight slices it's going to cut the amount of fat down by half 35% fewer calories in carbohydrates at a total of 224 calories 14 g of protein 26 G of carbs and only 7 G of fat so our pizza has 50% less fat than the Papa John's Pizza now if you already eat four slices of this pizza that would be equal to roughly a high protein Chipotle burrito bowl I mean but you got to eat pizza this is just close to real Pizza as you can get while somewhat staying on a lower calorie diet without some stupid cauliflower crust wow bonjour maybe it's the fact that I haven't had a cheat day in 2 weeks but this feels like I'm making love I'm not going to lie I'm sure people going to be like oh come on man come on dude the crust is a little different I will say I think the yogurt breaks down the gluten a little bit so you don't get as much chew it's a little softer but it's still crisp it's still a nice dough it's got a little of acidity from the yogurt which I kind of like in terms of the cheese and toppings I would have no clue that this is like a lower fat topping you can see that this isn't super oily I'd have no idea that it was skim milk it has a better cheese pole it's chewier honestly I think if someone delivered this to my house even if I was off dyed I would still be happy to eat it I wouldn't be like oh give me a normal Pizza and now for the unhealthy version M hang on I got to go over here real quick could it be better with lots of fat and oil on it in some context yes but honestly I don't feel like I'm missing anything at all between this pizza and the other Pizza obviously it's not the easiest thing to eat every single thing you could possibly want and also be on a diet the whole point of being on a diet is to be restrictive but with a little bit of creativity and a little bit of intentionality you can eat the majority of the things that are reminiscent to what you love and get pretty darn close and stay on diet that's what this video is about love you and have a wonderful day getting the side stitch [Music] subscribe

Channel: Joshua Weissman

Views: 1,833,010

Keywords: sat bawl pro, joshua weissman, healthy, healthy recipes, cheeseburger, cheeseburger recipe, diet recipe, macro friendly recipes, macro friendly recipe, fast food diet friendly, macro friendly fast food, healthy recipes that taste good, diet food, diet, how to diet, how to lose weight, diet friendly burger, easy recipes, recipes, diet recipes, easy diet recipes, easy macro friendly recipes, diet friendly breakfast, weight loss recipes, how to eat healthier, macro friendly

Id: Kokh8HHds_Y

Length: 33min 42sec (2022 seconds)

Published: Sun Jan 14 2024