GOOD-FOR-YOU CORNBREAD

1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup buttermilk, 1% fat
1 egg, whole
1/4 cup margarine, regular, tub
1 tsp vegetable oil (to grease baking pan)
1. Preheat oven to 350 F.
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to the dry ingredients.
5. Add margarine and mix by hand or with a mixer for 1 minute.
6. Bake for 20 to 25 minutes in an 8 by 8-inch greased baking dish. Cool. Cut
into 10 squares.

Makes 10 servings
Serving Size: 1 square
Calories 178
Fat 6 g
Saturated fat 1 g
Cholesterol 22 mg
Sodium 94 mg

CRISPY OVEN-FRIED CHICKEN

1/2 cup skim milk or buttermilk
1 tsp poultry seasoning
1 cup cornflakes, crumbled
1 1/2 Tbsps onion powder
1 1/2 Tbsps garlic powder
2 tsps black pepper
2 tsps dried hot pepper, crushed
1 tsp ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
a few shakes paprika
1 tsp vegetable oil (use to grease baking pan)
1. Preheat oven to 350 F.
2. Add 1/2 teaspoon of poultry seasoning to milk.
3. Combine all other spices with cornflake crumbs and place in a plastic bag.
4. Wash chicken and pat dry. Dip chicken into milk, shake to remove excess,
then quickly shake in bag with seasoning and crumbs.
5. Refrigerate for 1 hour.
6. Remove from refrigerator and sprinkle lightly with paprika for color.
7. Evenly space chicken on greased baking pan.
8. Cover with aluminum foil and bake 40 minutes. Remove foil and continue
baking for an additional 30 to 40 minutes or until the meat can be easily
pulled away from the bone with a fork. The drumsticks may require less
baking time than the breasts. Crumbs will form a crispy skin. (Do not turn chicken during baking.)

Makes 6 servings
Serving size: 1/2 breast or 2 small drumsticks
Calories 256
Fat 5 g
Saturated fat 1 g
Cholesterol 82 mg
Sodium 286 mg

MOUTH-WATERING OVEN-FRIED FISH

2 lbs fish fillets
1 Tbsp lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp garlic, fresh, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon, fresh, cut in wedges
1. Preheat oven to 475 F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place
on a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with
seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into 6 pieces. Serve with fresh lemon.
/vat/vat/
19

For variety, try this heart-healthy
fish recipe with any kind of fish.

Makes 6 servings
Serving size: 1 cut piece
Calories 183
Fat 2 g
Saturated fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg

Recipes come from “Heart-Healthy Home Cooking African American Style,” a publication of the National Heart, Lung and Blood Institute

Submitted by Rob Anderson.

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