St. Dominic Hospital

It's not always easy getting kids—and many adults—to eat healthy foods. Try these tips to help you pack more nutrients into your meals without anyone's taste buds sounding the alarm. OUT OF THE SKILLET, INTO THE OVEN Most fried chicken recipes involve dredging skin-on chicken in flour and seasoning, then cooking the chicken in a deep fryer or skillet filled with hot oil. These recipes deliver crispy perfection, but one fried, boneless chicken breast can pack as many as 435 calories, 17g of fat and 174mg of cholesterol. Removing the skin and baking chicken in the oven with crushed cornflakes can preserve the crispy crunch without the extra fat. Satisfy your taste buds and waistline with this oven-fried chicken recipe from the "What's Cooking? USDA Mixing Bowl" and National Heart, Lung, and Blood Institute. INGREDIENTS (Makes 6 servings) 1/2 cup skim milk or fat-free buttermilk 1 tsp. poultry seasoning 1 cup cornflakes 1 1/2 Tbsp. onion powder 1 1/2 Tbsp. garlic powder 2 tsp. black pepper 2 tsp. dried, crushed hot pepper 1 tsp. ground ginger 4 skinless chicken breasts 4 skinless chicken legs dash of paprika 1 tsp. vegetable oil DIRECTIONS 1. Pour milk into a bowl and add poultry seasoning. 2. Pour cornflakes into a plastic bag and use a rolling pin to crush cornflakes into crumbs. Place cornflake crumbs into a bowl and combine crumbs with spices. Pour this mixture back into the plastic bag. 3. Dip chicken into milk and drop chicken into the plastic bag containing the spices and cornflake crumbs. Shake the bag to coat chicken. 4. Refrigerate chicken for one hour, then sprinkle lightly with paprika. 5. Place chicken on a baking sheet and cover with aluminum foil. Bake chicken at 350 degrees for 40 minutes. 6. Remove baking sheet from oven and dispose of the aluminum foil. Bake chicken, uncovered, for an additional 30 to 40 minutes. Healthy Secrets Beans in Beef Beans are loaded with fiber, protein and vitamins. Blending half a can of black beans into a pound or two of hamburger meat may go unnoticed. Chia in Cereal Chia seeds are often referred to as a "superfood" due to high levels of magnesium, iron, calcium and potassium. Most kids won't even notice if a spoonful of these seeds is mixed with their favorite cereal. Squash in Mac and Cheese Adding a little shredded squash to macaroni and cheese easily goes unnoticed and can be an excellent source of vitamin A, vitamin C, fiber and magnesium. H e a lt h i e r F i s h , To o ! While the spices and cooking times would vary, coating fish in cornflakes and spices and baking it in the oven can eliminate more than half the fat content of fried fish. NUTRITION FACTS Calories: 230 Total fat: 6g Saturated fat: 2g Cholesterol: 125mg Sodium: 230mg Carbohydrates: 9g Dietary fiber: 1g Protein: 34g 13 s t d o m . c o m LIVE

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