Get a lot more out of rotisserie chicken,
Valentine’s Day may be over but it is always time to take care of one’s heart. Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.
There is good news. Heart disease can often be prevented when people make healthy choices and manage their health conditions. You do not have to spend a long time in the kitchen preparing heart healthy meals.
Here are 10 tips to prepare simple, quick, heart healthy meals. These tips will help you create low fat (under 1 gram of fat per serving), low-calorie (under 500 calories per serving), fabulous family favorite meals from oven or skillet to table in 45 minutes or less.
1. Keep your pantry well stocked with fat-free, low sodium soup broth (chicken, beef, oriental and/or vegetable), nonfat dry milk or evaporated skim milk, fat-free salad dressings, couscous, minute rice, applesauce and canned fruits packed in its own juices.
2. Fill up your spice rack or grow an herb garden. Quick meals don’t mean bland and boring! Keep on hand onion powder, garlic powder, Italian seasoning, oregano, pepper, dry mustard, cinnamon, dill and chili powder. Notice onion salt, celery salt, garlic salt were not mentioned. They are high in sodium.
3. Stock your freezer with skinless chicken breasts, ground turkey, lean cuts of beef and pork, fish without breading or batter, vegetable medleys for Japanese and Chinese dishes, soup, fruit and berries.
4. A must-have-on-hand extra is a variety of whole or sliced cheese such as cheddar, Swiss, mozzarella, Parmesan, and American. Freshly grated cheese tastes better than grated cheese sold in bags. With a good quality cheese you will use less for a more intense flavor.
5. Go for packaged, frozen, or canned vegetables and fruit. Look for low sodium versions. They might cost more, but if you can afford it, you might enjoy the time saved. Pick up appropriate sized portions at the supermarket salad bar. Toss your purchases into soups, salads, stir-fry dishes casseroles, and more!
6. Follow your grocery list and don’t be steered off track. Try to shop at the same supermarket and become familiar with the layout. Cruise through without being tempted by end-of-theaisle specials!
7. Make out a weekly menu. Read through recipes, defrost and prepare food ahead of time when possible. Take advantage of your microwave if you do not have time to defrost. Just cook it immediately after removing from the microwave.
8. Get help with dinner. Call ahead and have family members or the babysitter begin to prepare dinner.
9. Don’t be afraid to use leftovers. Add flavor to leftover Chinese food and rice with extra frozen vegetables and sliced chicken or tofu, for a meal in less than 15 minutes.
10. Sauté vegetables and meats in broth or water instead of butter or margarine. You’ll not only get added flavor; you’ll get less fat and calories.
Following the 10 tips mentioned above, you can cook healthy, heart-smart meals at home with little time.
For more information, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We’re online at cdue@uaex.edu, on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller. If you would like more information on eating healthy, contact our office for your free copy of Dietary Guidelines for Americans.
This heart healthy recipe for Crispy Oven-Fried Chicken has only 235 calories and 6 total fat grams. It is sure to become a favorite!
CRISPY OVEN-FRIED
CHICKEN
Vegetable oil spray, butter-flavored or original
4 cups wheat-flake or cornflake cereal, lightly crushed
1 clove garlic, crushed, or 1/2 teaspoon bottled minced garlic
1 teaspoon ground ginger, or to taste
1 teaspoon paprika
1/4 teaspoon salt (optional) Freshly ground pepper to taste
12 pieces chicken (about 3 1/2 pounds), skinned, all visible fat removed
Preheat oven to 350° F. Spray a baking sheet with vegetable oil spray. Set aside. Place cereal in a pie pan or bowl. Stir in garlic. Set aside. Combine ginger, paprika, salt and pepper in a small bowl. Rinse chicken and pat dry with paper towels. Sprinkle seasonings on both sides of each piece. Roll chicken in cereal crumbs to coat. Spray chicken lightly on all sides with vegetable oil spray. Place on prepared baking sheet. Bake for 45 to 60 minutes, or until chicken is golden brown, tender, and reaches an internal temperature of 165 degrees F. Timing will vary according to the thickness of the chicken pieces. Serves 6.