| Recipe
for the month of May
BAKED CHICKEN PARMESAN
Serves 6
 Ingredients:
Vegetable oil spray
6 boneless chicken breast fillets (approximately 4 ounces each),
skinned, all visible fat removed
4 slices whole-wheat bread
3/4 teaspoon garlic powder
1 1/2 teaspoons paprika
6 tablespoons grated Parmesan cheese
1 1/2 tablespoons finely chopped parsley
1/2 teaspoon thyme
1/2 cup low-fat buttermilk
2 tablespoons acceptable margarine, melted
 Directions:
Preheat oven to 450°F. Lightly spray with vegetable oil
spray a rectangular baking sheet and a rectangular cake-cooling rack
of a slightly smaller size.
Place rack onto baking sheet. Set aside.
Rinse chicken and pat dry. Set aside. Place bread in blender or the
work bowl of a food processor. Process into fine crumbs.
Pour crumbs into a shallow bowl. Add garlic powder, paprika, cheese,
parsley and thyme. Stir to mix well.
Pour buttermilk into a shallow bowl.
Dip fillets into buttermilk, shake off excess and then dip into
crumbs.
Place fillets on prepared rack. Drizzle each with a teaspoon melted
margarine.
Bake 15 minutes; turn fillets over and bake 10 minutes more.
Nutrient Analysis:
Calories: 256
Protein: 30 g
Carbohydrates: 11 g
Total Fat: 10 g
Saturated Fat: 3 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 3 g
Cholesterol: 69 mg
Sodium: 352 mg |
|
| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
|
| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
|
| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
|
| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
|
| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
|
| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
|
| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
|
The
Team