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12-08-2006, 09:56 AM #1LissGuest
Heart Healthy Oven Fried Chix Recipe
Several have asked for some heart healthy- yet appetizing recipes:
Heart-Healthy Recipe: Crispy Oven-Fried Chicken
This heart-friendly alternative to traditional fried chicken is spicy and
easy to make. The ginger is a pleasant surprise for your taste buds.
Vegetable oil spray
4 cups wheat-flake or cornflake cereal, lightly crushed
1 medium garlic clove, crushed (optional)
1 teaspoon ground ginger, or to taste
1 teaspoon paprika
1/4 teaspoon salt (optional)
Pepper to taste
6 pieces skinless chicken with bone (about 2 1/4 pounds), all visible fat
Vegetable oil spray, butter-flavored or original
Preheat the oven to 350°F. Lightly spray a baking sheet with vegetable oil
In a pie pan or on a piece of aluminum foil, stir together the cereal and
In a small bowl, combine the ginger, paprika, salt if using, and pepper.
Sprinkle the seasonings on both sides of each piece of chicken.
Roll the chicken in the cereal crumbs to coat. Lightly spray the chicken on
all sides with vegetable oil spray and put on the prepared baking sheet.
Bake for 45 to 60 minutes, or until the chicken is golden brown, tender and
no longer pink in the center. (Timing will vary according to the thickness
of the chicken pieces.)
Cook's Tip on Skinning Poultry: You can dramatically reduce the amount of
fat and cholesterol in poultry by throwing away the skin. Due to its
slippery nature, however, poultry skin can be a challenge to remove. Hold
the poultry piece on a flat surface (a plastic cutting board is
recommended), grasp the skin with a double thickness of paper towels, and
pull firmly. Discard the paper towels. Use a knife or kitchen scissors to
trim any remaining visible fat.
Total Fat 2.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Cholesterol 79 mg
Sodium 234 mg
Carbohydrates 17 g
Fiber 2 g
Protein 34 g
This recipe is reprinted with permission from the American Heart Association
Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2004 by the
American Heart Association. Published by Clarkson Potter/Publishers, a
division of Random House, Inc. Available from booksellers everywhere.