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Low fat

Fried chicken gets a makeover

Here's a welcome variation on a theme: Oven-Fried Chicken Breasts made with a recipe whose crispy vitamin-rich coating would work just as well for shrimp or sea-bass fillets.

The recipe is included in a feature in Fitness magazine's February issue that gives several such homey comfort foods a makeover by getting rid of some of the usual fats and calories, leaving loads of nutrition and great taste.

One ounce of the wheat germ that is the "secret" ingredient in the chicken's crunchy coating satisfies a quarter of daily folate needs.

Oven-Fried Chicken Breasts

1/4 cup wheat germ

1 teaspoon salt

1 teaspoon onion powder

1/2 teaspoon sugar

1/4 teaspoon ground red pepper

4 boneless, skinless chicken breast halves

2 eggs, beaten

Cooking spray

Heat oven to 400 degrees.

In a shallow bowl combine bread crumbs, wheat germ, salt, onion powder, sugar and red pepper.

Place a wire rack coated with cooking spray on a baking sheet. Coat chicken breasts with egg and then dredge in the bread-crumb mixture; press to cover with crumbs. Shake off excess and place breasts on wire rack.

Coat with cooking spray and bake 35 minutes without turning, or until a thermometer inserted in the thickest part registers 180 degrees.

Makes 4 servings.

Nutrition information per serving: 242 calories, 33g protein, 10g carbohydrates, 7g fat, 2g fiber.

[Last modified February 1, 2005, 10:57:52]