Heart Healthy Oven Fried Chix Recipe

Budget101 Discussion List Archives Budget101 Discussion List 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


      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.

      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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Budget101 Discussion List Archives Budget101 Discussion List Heart Healthy Oven Fried Chix Recipe