Heart Healthy Garlic Crusted Chicken

SERVES: 2

Ingredients:

2 skinless chicken breast fillets
2 tablespoons rolled oats
2 tablespoons breadcrumbs
1 ½ tablespoons extra virgin olive oil
1 tsp dried garlic
¼ tsp paprika
¼ tsp ground black pepper

Recipe Summary

This crusted chicken makes a lovely, simple Valentine’s Day supper. It’s straightforward and quick enough to make that you won’t be feeling frazzled when you sit down for your romantic meal. It’s also full of heart healthy ingredients: oats are rich in soluble fibre which can help lower levels of unhealthy cholesterol; garlic is rich in the chemical allicin which may help maintain healthy blood flow; and, olive oil contains healthy monounsatured fats and phytochemicals which reduce inflammation and can boost circulation. Eating a Mediterranean style diet, like the TAA programme, all year round will help look after your heart as well as your joints – after all a healthy heart isn’t just for Valentine’s Day.

I’ve used dried garlic in this recipe as I find it easier than peeling and crushing fresh cloves when my wrist or hand joints are sore. Dried garlic also mixes better with the crumbs and is less likely to take on a bitter taste in the oven (which sometimes happens when fresh garlic burns or catches slightly). However, do use fresh if you prefer and don’t be afraid to use plenty of it – as long as you are both eating it! If you really don’t like garlic on your breath, I recommend replacing it with some chopped or flaked almonds. They give a lovely crunch to the chicken and a slight creaminess.

The chicken goes very well with baked sweet or ordinary potatoes, which you can also put in the oven and won’t need any chopping. Top them with a dollop of low-fat crème fraiche or yoghurt.

Method:

Line a baking tray with foil and preheat the oven to 180C/375F.

In a small bowl, stir together the oats, crumbs, dried garlic, olive oil and spices.

Spoon the mixture on top of the chicken breasts and press down lightly. Transfer the crumbed chicken to the lined foil tray.

Bake the chicken for 20-25 minutes in the oven until golden.

Nutrition Information
Nutritional values for 1 serving (based on 2 portions) 
Energy276kcal
Carbohydrate8.3g
Sugars0.8g
Protein25.6g
Total fat16.7g
Saturated fat2.6g
Fibre0.6g
Salt0.4g

FFQ Information
Food GroupFood item
WHITE MEATChicken
CEREALSOther (oats)
OILS AND FATSOlive oil and Margarine