Healthy Heart Recipes

Oven-Baked Chicken (Serves 4)
. 1 small · 4 skinless chicken breasts
· 1 cup low-fat buttermilk
· 1 teaspoon canola oil
· 1 cup unbleached flour
· 2 teaspoons fresh cracked black pepper
· 2 teaspoons salt
· 1/4 teaspoon cayenne pepper
· Canola cooking spray

1. Wash the chicken and dry well with paper towels. Place the chicken in a gallon-size plastic bag, pour in buttermilk, seal the bag and refrigerate for at least 30 minutes.
2. Preheat oven to 400 degrees. Add 1 teaspoon of canola oil to cover the bottom of a 9x9 baking dish.
3. Place the flour, pepper, salt, and cayenne pepper in another gallon size plastic bag and shake to blend all ingredients.
4. Drain chicken pieces, then place one piece at a time in the bag filled with seasoned flour. Shake to coat the chicken well. Place each piece in the prepared baking dish.
5. Coat the top of the chicken pieces with a generous coat of canola oil spray. Bake in center of oven for 20 to 25 minutes, or until chicken is browned on the outside and cooked throughout on the inside.

Per Serving: 215 calories, 29.5 grams protein, 13 grams carbohydrate, 4 grams fat, 0.6 gram saturated fat, 0.5 gram fiber, 69 milligrams cholesterol, 600 milligrams sodium.