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Oven-Crusted Chicken Breast

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Oven-Crusted Chicken Breast
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 °F.
  2. Place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness.
  3. Combine the egg white and evaporated milk in a bowl, and mix well.  In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
  4. Coat the chicken breasts in flour, and shake off the excess.  Dip the chicken breasts in the egg and milk mixture, and drain off the excess.  Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess.  After all chicken breasts have been coated, discard any leftover breading mixture.
  5. Heat oil in a large sauté pan.  Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes.  Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown.  Remove from the pan, and place on paper towels to soak up excess oil.  Place on baking sheet, and finish cooking in a 350 °F oven for about 5–8 minutes (to a minimum internal temperature of 165 ºF).
  6. For the salad, combine lemon juice and olive oil, and mix well to make a dressing.  Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
  7. Serve 1 cup salad with one piece of chicken. 
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Chicken Quesadillas With Red and Green Salsa

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

Print Recipe
 Chicken Quesadillas With Red and Green Salsa
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Instructions
  1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
  2. For salsa, combine all ingredients and toss well.  Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
  3. Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray.  Broil for 8–10 minutes.
  4. To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table.  Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional). 
  5. Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
  6. Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
  7. Serve one quesadilla with ½ cup salsa on the side. 
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Asian-Style Chicken Wraps

Print Recipe
 Asian-Style Chicken Wraps
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Instructions
  1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat.  Remove from heat, and let sit in hot saucepan for 3–5 minutes.  Chill in refrigerator for about 15 minutes or until cold.
  2. Prepare the chicken by heating oil in a large wok or sauté pan.  Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
  3. Add chicken, and continue to stir fry for 5–8 minutes.
  4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil.  Remove from the heat, and cover with lid to hold warm in hot sauté pan.
  5. Assemble each wrap:  Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together.  Serve two wraps with ¼ cup sauce.
Recipe Notes

Source:  Healthy Eating by National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=11&cId=2&rId=20

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