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Spicy Oven-Fried Chicken

low salt cookbook
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Spicy Oven-Fried Chicken

Smoky paprika, spicy cayenne, and tangy dry mustard add zippy heat to this lightened-up southern classic. Buttermilk keeps the chicken moist, while cornflake crumbs and cornmeal form a crunchy crust.

Ingredients

Servings  4   Serving Size   3 ounces chicken

  • Cooking spray
  • 1/4 cup low-fat buttermilk
  • 1/4 cup cornflakes crumbs
  • 1/4 cup yellow cornmeal
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt-free extra-spicy seasoning blend
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/8 teaspoon dry mustard
  • 4 boneless, skinless chicken breasts, (about 4 ounces each), all visible fat discarded

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with cooking spray.
  2. Pour the buttermilk into a pie pan or shallow bowl.
  3. In a shallow dish, stir together the remaining ingredients except the chicken.
  4. Set the pie pan, dish, and baking pan in a row, assembly-line fashion. Dip the chicken in the buttermilk and then in the cornflake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Nutrition Facts

Spicy Oven-Fried Chicken
CaloriesCalories
195 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving

Nutrition Facts

Calories 195
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 264 mg
Total Carbohydrate 16 g
Dietary Fiber 1 g
Sugars 1 g
Protein 28 g

Dietary Exchanges
1 starch, 3 very lean meat

This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Smoky paprika, spicy cayenne, and tangy dry mustard add zippy heat to this lightened-up southern classic. Buttermilk keeps the chicken moist, while cornflake crumbs and cornmeal form a crunchy crust.

Nutrition Facts

Spicy Oven-Fried Chicken
CaloriesCalories
195 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
1g Per Serving
×
Calories 195
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 264 mg
Total Carbohydrate 16 g
Dietary Fiber 1 g
Sugars 1 g
Protein 28 g

Dietary Exchanges
1 starch, 3 very lean meat

Ingredients

Servings  4   Serving Size   3 ounces chicken

  • Cooking spray
  • 1/4 cup low-fat buttermilk
  • 1/4 cup cornflakes crumbs
  • 1/4 cup yellow cornmeal
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt-free extra-spicy seasoning blend
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/8 teaspoon dry mustard
  • 4 boneless, skinless chicken breasts, (about 4 ounces each), all visible fat discarded

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with cooking spray.
  2. Pour the buttermilk into a pie pan or shallow bowl.
  3. In a shallow dish, stir together the remaining ingredients except the chicken.
  4. Set the pie pan, dish, and baking pan in a row, assembly-line fashion. Dip the chicken in the buttermilk and then in the cornflake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place in the baking pan. Lightly spray the chicken with cooking spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
American Heart Association Low-Salt Cookbook, 4th Edition

American Heart Association Low-Salt Cookbook, 4th Edition

In addition to the more than 200 mouthwatering, low-sodium recipes, the book has information on shopping and cooking smart, eating well, and living a healthy lifestyle. The cookbook also includes resources for identifying common high-sodium foods and good sources of potassium as well as a blank meal tracker to log your daily sodium consumption.

Sample Recipes:

Chicken with Ginger and Snow Peas

Fettuccine Alfredo

Purchase:

Amazon | Barnes and Noble

This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.