5 Heart-Healthy Dinners
Herb-Crusted Chicken with Beets and Carrots
Beets contain the vitamin folate, which researchers say may reduce the risk of heart disease. If you have access to baby beets, leave them whole -- they're small enough that you don't need to cut them into quarters.
Prep time: 15 minutes
Cooking time: 20 minutes
- 1/2 cup buttermilk
- 1/8 teaspoon freshly ground pepper
- 3/4 cup cornflake crumbs
- 2 tablespoons olive oil, divided
- 1/4 cup chopped fresh cilantro, divided
- 1/4 cup chopped fresh basil, divided
- 2 tablespoons dried tarragon
- 4 boneless, skinless chicken breast halves (4 oz. each)
- 1 pound baby carrots, peeled
- 3/4 pound beets
- 1/4 teaspoon salt, divided
1. Heat oven to 375°F. Lightly spray a rack with nonstick cooking spray and place in a baking pan. In a shallow pie plate combine buttermilk and pepper. In another shallow pie plate combine cornflake crumbs, 1 1/2 teaspoons olive oil, 2 tablespoons each of the cilantro, basil, and tarragon. Dip each piece of chicken into buttermilk, then into the cornflake mixture so that both sides are well coated. Arrange chicken on prepared rack and set aside.
2. Toss carrots with 1 1/2 teaspoons olive oil on a jelly-roll pan. Wrap each beet in foil and add to pan. Bake vegetables on one rack and chicken on another until cooked through, 20 minutes. Sprinkle chicken with 1/8 teaspoon salt, cover and keep warm.
3. Remove beets from foil and slip off skins using a paper towel. Cut into quarters if necessary. Toss beets and carrots with remaining olive oil, cilantro, basil, and salt and serve with chicken. Makes 4 servings.
Per serving: 350 calories, 9.5g total fat, 1.5g saturated fat, 66mg cholesterol, 579mg sodium, 35g carbohydrates, 31g protein, 78mg calcium, 3g fiber
Make it kid-friendly: Skip the cilantro and basil. Instead sprinkle grated Parmesan in with the cornflake crumbs.
Second-meal secret: Chicken cutlets make great sandwiches. Try them on multigrain bread topped with arugula and a spread made from a combination of Dijon mustard and fat-free mayonnaise.
Pair it with: Ecco Domani 2002 Merlot, Italy, $10 The sweet taste and soft texture of the vegetables pair well with this mellow red wine filled with cherry, spice, and licorice.
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