BAKED CHICKEN PARMESAN
Olive 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
Preheat oven to 4500F. Lightly spray with olive 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 olive oil.
Bake 15 minutes; turn fillets over and bake 10 minutes more.
Resources:
MayoClinic: Heart Disease
http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
U.S. Department of Health and Human Services: Lowering Your Cholesterol with TLC
http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf
American Heart Association: Managing Blood Pressure with Heart Healthy Diet
University of Maryland Medical Center Heart-Healthy Diet Lifestyle Changes
Women’s Health.gov: Heart Healthy Eating
http://womenshealth.gov/publications/our-publications/fact-sheet/heart-healthy-eating.cfm
Harvard Health Publications: Healthy Eating for a Healthy Heart
http://www.health.harvard.edu/special-health-reports/healthy-eating-for-a-healthy-heart
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