Heart Healthy Oven Fried Chix Recipe

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Several have asked for some heart healthy- yet appetizing recipes:

Heart-Healthy Recipe: Crispy Oven-Fried Chicken

Serves 6

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

discarded

Vegetable oil spray, butter-flavored or original

Preheat the oven to 350°F. Lightly spray a baking sheet with vegetable oil

spray.

In a pie pan or on a piece of aluminum foil, stir together the cereal and

garlic.

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.

Per Serving

Calories 224

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.

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