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02:32
In this episode of Eating by Heart, Colombe teaches you how to get your indulgences in a healthier way - with oven fried chicken.
Written by Kelsey Abkin | Reviewed by Mera Goodman, MD, FAAP
Published on May 25, 2022
Key takeaways:
Eating a lot of fried foods can lead to heart problems.
Oven “fried” chicken requires very little oil, making it a healthier choice for your heart.
This recipe is also high in protein, with 8 g per serving.
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Jump to recipe ↓
There’s no denying the deliciousness of fried chicken. But, unfortunately, the comfort food isn’t the healthiest for your heart. Frequently eating fried foods, especially fried chicken and fried fish/shellfish, has been linked to a higher risk of death in US women.
Fried food absorbs a lot of the oil it’s cooked in. As a result, fried foods are high in saturated fat and trans fat, which promote plaque buildup in arteries. This buildup puts you at risk of coronary artery disease, heart failure, heart attack, and stroke. But there’s a healthier, equally delicious way to eat comfort food like fried chicken. And it’s all thanks to your oven. By cooking chicken in the oven, you’ll use little oil, which will minimize heart health risks.
Aside from being healthier for your heart, this chicken is also high in protein (8 g per serving). And it’s an excellent choice for fussy eaters or those without a lot of time to spare. To make it a more complete meal, serve it with your favorite vegetables.
Ingredients
Serves: 4
2 large eggs (beaten)
2 c Panko breadcrumbs
½ c all-purpose flour
1 tsp sea salt
¼ tsp fresh ground pepper
4 large, skinless, boneless chicken breasts (lightly pounded)
Lemon wedges for garnish
Coconut oil spray
Instructions
Preheat the oven to 450 degrees. Cut chicken breasts into strips, and place aside.
Place the beaten eggs, Panko breadcrumbs, and flour into 3 separate shallow bowls.
Season the flour with salt and pepper. Before starting to dredge the chicken, spray coconut oil on the baking sheet.
See AlsoThe truth about fried foodDust the chicken strips first with flour, then dip them into the egg. Lastly dip them into the Panko breadcrumbs, pressing them in to get one even layer. Then, place the chicken strips directly onto the baking sheet.
Once all chicken strips are coated, place the baking sheet on the lower rack in the oven. Bake in the oven for about 25 minutes, flipping them over halfway through.
Drain on paper towels, and serve with lemon wedges.
Nutrition
Dietary needs
Dairy Free
Additional Medical Contributors
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Colombe JacobsenColombe Jacobsen is a chef and owner of [Colombe Du Jour](https://www.colombedujour.com/ "Colombe Du Jour"). She attended the Natural Gourmet School in New York City, and competed on The Next Food Network Star in 2007.
References
Sun, Y., et al. (2019). Association of fried food consumption with all cause, cardiovascular, and cancer mortality: Prospective cohort study. BMJ.
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