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HEART Insight:
doi: 10.1097/01.HEARTI.0000446614.96876.62
Departments: The Hungry Heart: Lower Sodium Recipes

Spicy Oven-Fried Chicken

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This recipe is reprinted with permission from American Heart Association Low-Salt Recipes. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Low-Salt Recipes at, while supplies last.

Serves 4; 3 ounces chicken per serving

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Cooking spray

¼ cup low-fat buttermilk

¼ cup cornflake crumbs

¼ cup yellow cornmeal

2 tablespoons all-purpose flour

1 teaspoon salt-free extra-spicy seasoning blend

1 teaspoon garlic powder

½ teaspoon paprika

¼ teaspoon cayenne

¼ teaspoon salt

⅛ teaspoon dry mustard

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

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Preheat the oven to 375°F. Lightly spray an 8- or 9-inch square baking pan or a baking sheet with cooking spray.

Pour the buttermilk into a pie pan or shallow bowl.

In a shallow dish, stir together the remaining ingredients except the chicken.

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.

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Nutrients 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

Carbohydrates 16 g

Fiber 1 g

Sugars 1 g

Protein 28 g

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Dietary Exchanges

1 starch, 3 very lean meat

© 2014 by the American Heart Association