Dr Oz: Low Cal Fish & Chips, Mozzarella Sticks & Chicken Wing Recipes


Dr Oz: Healthy Fried Foods

I think most of us would agree that the struggles we have when it comes to weight loss often revolve around the temptations of our favorite foods. That’s why Dr Oz asked George Duran, a celebrity chef, to share his healthier takes on some fried favorites, such as chicken wings, mozzarella sticks, and even fish & chips.

For more tasty treats, check out Healthier Fried Chicken.


Dr Oz: Healthy Fried Foods

Fried favorites like Mozzarella Stick don't have to be fattening, thanks to George Duran's recipes.

George Duran has been putting his own foods to the test, and he said his healthier approaches have helped him lose 20 pounds. He said it’s easier than we think to make the switch and get a little more benefit from our fried favorites.

Dr Oz: Healthy Mozzarella Sticks Recipe

Doctor Oz went behind the scenes at New York’s La Strada Restaurant to see how traditional fried mozzarella sticks get to your table. New Yorkers love their fried treats, but George says there is a healthier way.


Typical Mozzarella Sticks have about 1140 calories. His slimmer version has just 450 calories.


  • 12 Part Skim Mozzarella Sticks
  • 4 tablespoons Flour
  • 2 Egg Whites, beaten
  • 1 tablespoon Water
  • 2 cups Panko
  • 1 teaspoon Garlic Powder
  • 2 teaspoons Oregano
  • 1/4 teaspoon Chili Powder
  • Pepper
  • Marinara Sauce (optional)


  1. For best results, freeze Cheese Sticks one hour before use.
  2. Dust Part Skim Mozzarella Sticks with Whole Wheat Flour.
  3. Coat with Egg Whites.
  4. Bread with Panko breadcrumbs.
  5. Place on a sprayed cooking sheet and stick in the broiler for two to three minutes. Flip once while cooking to ensure they’re browned on both sides.
  6. Let stand for a few minutes. Serve while hot with optional marinara.

Dr Oz: Healthy Fried Chicken Wings Recipe

If you thought New Yorkers loved fried snacks, you haven’t seen the folks of Fort Mills, South Carolina. They fry everything, but they were definitely curious about what George had in store for healthier Fried Chicken Wings.

George can cut your Chicken Wing calories in half, to around 500; that’s compared to an average calorie count of 1039 for Chicken Wings.


  • 2 pounds Chicken Wings
  • 1/2 cup Salt
  • 1/2 teaspoon Garlic Powder
  • 1/2 teaspoon Italian seasoning
  • 2 teaspoons Corn Starch
  • 1 teaspoon Paprika
  • Pepper

Ingredients – Barbecue Sauce

  • 8 ounces Tomato Sauce
  • 1/3 cup Molasses
  • 1/4 cup Red Wine Vinegar
  • 1 Garlic Clove, minced
  • 2 teaspoons Chili Powder
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Salt


  1. Trim excess fat from your chicken wings. Brine with Salt & a gallon of cold Water for at least 30 minutes.
  2. Mix remaining ingredients into a Dry Rub.
  3. Remove Chicken from brine & pat dry. Toss Wings in Dry Rub.
  4. To make barbecue sauce, combine ingredients in a stock pot. Bring to a boil, then simmer over medium heat, for about 10 minutes.
  5. Broil or grill the chicken over low heat to get the skin crispy. This can actually have more flavor than the fried version. Cook about 15 minutes on each side.
  6. Remove from heat and toss in about half the barbecue sauce. Return to heat for another two minutes per side.

Dr Oz: Healthy Fish & Chips Recipe

The gang at Boston’s Happy Clam Cafe loves the salty fried flavors of Fish and Chips, but they know this classic dish could stand to be healthier.

George showed how to take it from a typical count of 1580 calories down to an astounding 472.

Ingredients – Fish

1/2 cup Low Fat Mayonnaise
1 teaspoon Old Bay Seasoning
1/4 teaspoon Cayenne Pepper (optional)
2 teaspoons Lemon Juice
1 tablespoon water
1/2 cup flour
2 – 6 ounce Cod Filets, cut in 1-inch strips
1 cup Panko
Non-stick Spray

Ingredients – Chips

Large Baking Potato
1/2 tablespoon Olive Oil
1 1/2 tablespoons Garlic Powder
1 teaspoon Thyme
1 teaspoon Cornstarch
1 teaspoon Kosher Salt


  1. Preheat oven to 450.
  2. Prepare a baking sheet with aluminum foil and let it preheat in the oven.
  3. Slice potato and toss in Olive Oil, mixing in remaining ingredients.
  4. Place on heated baking sheet and return to oven.
  5. Bake 30 minutes, flipping once.

Directions – Fish

  1. Mix first four ingredients together, slowly adding water to form a smooth, light paste.
  2. Bread Cod using separate small bowls of Flour, Mayo paste, and Panko.
  3. Line a baking sheet with parchment paper. Add fish and spray with cooking spray.
  4. Bake in the oven for 6-10 minutes until fully cooked. Brown in the broiler for crispier finish.
  5. Serve hot with freshly baked chips.

These recipes really do sound simple and delicious. Are you going to give these healthier versions a shot?


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