• Happy Spring Everyone! Kitchenette Lorene here to share one of my favourite recipes for quick meals, picnics, lunches – well, whatever suits your needs.

    With prices of food soaring, it is getting more challenging to find inexpensive meals to cook. Recently, our local market had chicken legs on sale for a bargain so I bought three family packs and headed home. I was quite proud of myself until if realized I had no idea how I was going to cook them. I used to love fried chicken when I was a kid. Since I am (allegedly) an adult now, I mostly bake, grill, or roast my meat dishes. Then I remembered a recipe from years ago. I salivated just thinking about it.

    When I moved out of the loving home ‘nest’, one of my dear elder relatives presented me with a little cookbook (booklet really) that was all chicken recipes. I had no idea how to cook when I was first out on my own, but I could follow recipes so I was thankful for this delightful gift. The stains on the cover say how well ‘loved’ and used this little gem was.

    In it, I found an easy oven-fried chicken recipe. It called for lots of salt (and seasoned salt!) and wheat flour for the coating but it was always delicious and a crowd pleaser.

    Now that I am living a low carb lifestyle, I revisit a lot of my old favourite recipes and rework and adapt  them for my needs today. So, here is the healthier (and more flavourful) version.

    Lorene’s Oven Fried Chicken


    • 18 chicken legs (or a whole chicken cut up or 6 chicken breasts cut up)
    • 1/3 c. soy flour
    • 1/4 tsp. nutmeg
    • 1/2 tsp. dry mustard
    • 1/2 tsp. curry powder
    • 1 tsp. Mrs. Dash (original salt-free seasoning)
    • 1 tsp. turmeric
    • 1/2 tsp. ground black pepper
    • 1 tsp. paprika
    • 1/2 tsp. garlic powder
    • 1/2 tsp. dried oregano
    • 1 tsp. dried parsley
    • 1/4 tsp. cinnamon
    • Grapeseed oil


    1. Preheat oven to 425 degrees F.
    2. Line a cookie sheet or larger flat pan with parchment paper.
    3. In a bag (paper or plastic – your choice – I keep bread bags to use but anything will do), pour in all the ingredients.
    4. Drop chicken into bag (3 pieces at a time) and shake till coated.
    5. Arrange on pan so that pieces are close together. Spray with either your favourite cooking spray, or lightly drizzle grape seed oil over the chicken.
    6. Put pan in oven for 30 minutes.
    7. Take out pan and turn all the legs and apply oil again.
    8. Return to oven for another 25-30 minutes. (depending on your desired level of crunchy)
    9. Remove from oven – allow to cool for a few minutes.

    Serve with your favourite salad. Yum!


    If you want to crisp it up even more, you could add a bit of Panko to the mix (no more than a couple of tablespoons) but that would not keep it GF.

    As with many recipes, there can be substitutions and eliminations of any spices that you might not love.

    Sometimes, I will toss in a tsp. of garam masala; sometimes I might add a Moroccan spice mix. Make it your way and let us know your variations. We are always game to try new taste experiences.

    So, what did I do with 54 chicken legs? I did cook them all with this recipe (modified for the increased amount of chicken, of course) and froze a bunch of them for quick re-heat meals later this month.

    Do you have a favourite recipe adapted for your healthier lifestyle? We would love to hear about it. Share your delicious treats with us.

    Now go enjoy the delicious sights and smells of spring!