Commando Fried Chicken

My friend Howard prepared this dish for my Chef Spotlight Dinner where we focused on health conscious chefs. He chose to highlight Juan Carlos Cruz of the Calorie Commando and brought this delicious chicken dish!

Commando Fried Chicken
recipe from Juan Carlos Cruz

2 cups buttermilk
1 tablespoon hot sauce
1 frying chicken (about 3 pounds), cut into 8 pieces, all skin removed
1/2 cup egg substitute
1/4 cup whole-grain Dijon mustard
1 cup flaky corn cereal, roughly crushed (recommended: Corn Flakes)
1/4 cup grated Parmesan
1 tablespoon dried oregano
Cooking spray

Combine buttermilk and hot sauce in a bowl. Place chicken in a shallow pan and pour buttermilk mixture over chicken. Cover tightly and marinate in the refrigerator for 2 hours.

Preheat oven to 350 degrees F.

Combine egg substitute and whole-grain mustard in a shallow dish. Combine cereal, Parmesan, and oregano in a second shallow dish.

Remove chicken from marinade and drain excess liquid. Dip chicken pieces, 1 at a time, into the egg mustard mixture and then dredge in the cereal mixture. Place chicken on a wire rack set on top of a baking sheet. Lightly spray the chicken with cooking spray. Bake for 35 minutes or until chicken is fully cooked through and juices run clear when pierced with a knife.


  1. looks VERY good! I can't wait to try this!

  2. I love fried chicken and that looks great!

  3. These look wonderful! I usually bake my "fried" chicken so this recipe is right up my alley! Thanks, Howard :)