Crispy Baked Chicken

Serves 4
Calories 206; Protein 28g; Carbohydrates 18g; Fiber 0g; Sugars 2g; Cholesterol 66mg; Total fat 1.5g, Saturated 0.5g, Polyunsaturated 0.5g, Monounsaturated 0.5g; Sodium 234mg

Remember when you didn’t want to fry chicken because it was such a mess to clean-up? Now you have two good reasons to cook this chicken—no pan to wash and a really moist low-fat “fried” chicken!

Vegetable oil spray
1 cup fat-free milk
1 cup cornflake crumbs (about 3 cups cornflakes)
1 teaspoon dried rosemary, crushed
½ teaspoon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each)

Preheat the oven to 400 degrees F. Line a 13x9x2-inch baking pan with aluminum foil. Lightly spray the foil with vegetable oil spray.

Pour the milk into a shallow bowl. In another shallow bowl, stir together the cornflake crumbs, rosemary and pepper. Set the bowl with the milk, the bowl with the crumb mixture and the baking pan in a row, assembly-line fashion.

Discard all the visible fat from the chicken. Dip the chicken into the milk, then into the crumb mixture. Let stand for 5 to 10 minutes so the coating will adhere. Arrange the chicken in the pan so the pieces don’t touch.

Bake for 30 minutes, or until the chicken is no longer pink in the center and the crumbs form a crisp “skin.”

This recipe is reprinted with permission from The New American Heart Association Cookbook Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.