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Source: Heart Healthy Living, Fall 2008

Parmesan-Crunch Baked Chicken

Ingredients:

4 4 oz skinless, boneless chicken breast halves
2 beaten egg whites
2 tbsp honey mustard
1 1/2 c no-salt pretzels, crushed (about 1 cup)
1/4 c grated Parmigiano-Reggiano cheese
1/2 tsp dried thyme, crushed
Nonstick olive oil cooking spray

Directions:

Preheat oven to 425 degrees F. Gently pound chicken between two sheets of plastic wrap just until even thickness. Place egg whites and mustard in a shallow dish; beat with a fork to mix. In a second, larger shallow dish, combine the crushed pretzels, Parmigiano cheese, and thyme. Dip chicken into the egg white mixture. Press into crumb mixture to coat. Place chicken breasts in a single layer on an ungreased, foil-lined baking sheet. Sprinkle with any remaining crumb mixture and press lightly. Coat with cooking spray. Bake chicken, uncovered, 14 to 18 minutes or until no longer pink inside.

Makes 4 Servings.

Nutrients Per Serving:
203 Calories
3 g Total Fat
1 g Satuated Fat
70 mg Cholesterol
10 g Carbohydrates
0 g Fiber
253 mg Sodium

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Cornflake and Sesame-Crusted Shrimp

Ingredients:

1 lb fresh or frozen jumbo shrimp
1/2 c buttermilk
1 tbsp reduced-sodium soy sauce
1-2 tsp bottled hot-pepper sauce
2 c cornflakes, coarsely crushed
2 tbsp sesame seeds
1 1/2 tsp grated orange peel

Directions:

Thaw shrimp if frozen. Peel and devein shrimp. To butterfly shrimp, cut from vein side almost through to opposite side; spread open. Place shrimp in a resealable plastic bag set in a shallow dish. For marinade, combine buttermilk, soy sauce, and bottled hot-pepper sauce. Pour over shrimp; seal bag. Marinate in the refrigerator for 30 minutes or up to 2 hours, turning bag occasionally. Preheat oven to 350 degrees F. In a shallow bowl, combine cornflakes, sesame seeds, and orange peel. Drain shrimp; discard marinade. Coat shrimp with cereal mixture, pressing to make it stick. Place on a baking sheet lined with parchment paper or foil; press any remaining coating onto shrimp. Bake for 10 to 12 minutes or until shrimp are opaque.

Makes 4 Servings.

Nutrients Per Serving:
212 Calories
5 g Total Fat
1 g Saturated Fat
174 mg Cholesterol
16 g Carbohydrates
1 g Fiber
454 mg Sodium

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Crispy Italian-Style Baked Potato Wedges

Ingredients:

2 large (8 oz) Yukon gold potatoes
1/2 c finely crushed packages whole grain cheddar crackers (fish shape)
1 tbsp yellow cornmeal
1 tsp dried Italian seasoning, crushed
2 tbsp olive oil

Directions:

Wash potatoes, pat dry. Cut each potato lengthwise into eights for wedges. Bring 2 quarts of lightly salted water to boil. Boil potatoes for 6 minutes. Drain well. Let cool slightly. Preheat oven to 425 degrees F. Combine crackers, cornmeal, and Italian seasoning in a shallow dish. Brush cut sides of potato wedges with olive oil. Coat wedges in cornmeal mixture. Arrange potato wedges in a single layer, with space between them, on a baking sheet. Bake wedges, uncovered, for 15 minutes, turning once halfway through, or until potatoes are tender when pierced with a fork and lightly browned.

Makes 4 Servings.

Nutrients Per Serving:
171 Calories
8 g Total Fat
1 g Saturated Fat
1 mg Cholesterol
24 g Carbohydrates
3 g Fiber
37 mg Sodium