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March 2010 Recipe Makeover - Ruth's Cheesy Chicken
Course/Meal:
- Meat
- Recipe Makeover
Prep Time:
10 minutes
Cooking Time:
45 minutes
Makes:
6 servings Ruth's Cheesy Chicken
Thanks to Ruth from Lion's Head, Ontario, for submitting this recipe.
“We love the taste of the melted cheese and paprika with our chicken. It goes well with a baked potato or rice dish, and peas or carrots or a salad for a vegetable and added colour.”
How we made this recipe healthier
- The original recipe was very high in fat (27 g) and saturated fat (7 g). To make it healthier we eliminated the margarine and added an egg to help the coating stick to the chicken. We used skinless, boneless chicken breasts, which helped to reduce the fat content as well. We also reduced the amount of Parmesan cheese and used light Cheddar. Reducing the fat content resulted in reducing the caloric value of the recipe almost in half.
Take-home tip
- This recipe provides a great way to bread chicken or fish without adding a lot of fat.
Ingredients:
6 boneless, skinless chicken breasts (about 1¾ lbs/875 g)
¾ cup (175 mL) dry bread crumbs or cracker crumbs
¼ cup (50 mL) freshly grated Parmesan cheese
2 tbsp (25 mL) chopped fresh parsley
1 clove garlic, minced
¼ tsp (1 mL) pepper
½ cup (125 mL) grated light old Cheddar or other light cheese
½ tsp (2 mL) sweet paprika
1 egg
Directions:
1. In shallow dish combine bread crumbs, cheese, parsley, garlic and pepper. Whisk egg in another shallow dish.
2. Dip each chicken breast into egg and then into bread crumb mixture, coating each side well. Place coated chicken breasts into lightly sprayed 13 x 9-inch (3 L) shallow baking pan. Sprinkle with grated cheese, then paprika.
3. Bake in 350º F (180º C) oven for about 45 minutes or until cheese is melted and chicken is golden and no longer pink inside.
Nutrition Facts per serving:
Calories:
238 calories
Fat:
6 g
Saturated:
2 g
Cholesterol:
104 mg
Sodium:
275 mg
Potassium:
419 mg
Carbohydrates:
9 g
Fibre:
0 g
Protein:
36 g
© 2010 The Heart and Stroke Foundation.
Tips of the Week
Experiment with recipes and reduce the amount of sugar by ¼ to 1/3. Use cinnamon, vanilla or almond extract to add flavour rather than sweetness.
Recipe of the Week
Question of the Week
Are nuts good for the heart?
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