I recently wrote about heartburn and the kinds of food that can help avoid attacks. Here is one interesting recipe by Sharon Gillson from About.com. Dubbed Baked Chicken Parmesan, this recipe is a less spicy and leaner version of the conventional dish.

Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
• 4 boneless, skinless chicken breasts
• 1/2 cup bread crumbs
• 3 tablespoons Parmesan cheese
• A dash of Italian dressing
• A dash of salt
• 4 teaspoons olive oil

Preparation:
• Preheat oven to 375 F.
• Spray a baking dish with vegetable cooking spray.
• In a small bowl, combine seasoned bread crumbs, Parmesan cheese, Italian seasoning, and salt. Mix well.
• Lay chicken on a plate and coat with olive oil.
• Coat chicken on both sides with bread crumb mixture.
• Sprinkle remaining crumbs over chicken.
• Bake uncovered for 35 to 45 minutes, or until done.
Serves 4.

Take careful note of the kind of chicken that you get. Chicken breast is always leaner than other cuts but do make sure that you get the meat that does not have skin OR remove the skin yourself. Don’t be tempted to keep the skin in there and eat it later on. I know how good it is but it just might trigger a heartburn attack if you’re not careful. As for the olive oil, you can actually use any of the variations, but I prefer the extra virgin oil for its very light flavor.

Ingredients

1/2 pound chicken wings
2 onions, chopped
1/4 cup chopped celery
1 teaspoon browning sauce
4 cups water
2 cups white rice
1 cup pigeon peas
1/2 pound cod
3 tomatoes, cubed
1 cup grated carrots
1 teaspoon salt

What’s next

Rinse chicken, pat dry and season to taste. Heat oil in a large skillet over medium high heat. Add the chicken and brown, then add the onion, celery, and gravy browning and saute until onion and celery are soft. Next, add the water, rice, peas, fish, tomatoes, carrots and salt and stir all together. Cover skillet, reduce heat to medium low and simmer for 25 to 35 minutes or until the rice and peas are soft but grainy.

Ingredients

1 (3 pound) whole chicken
1 coconut, drained and meat grated
2 lemons, juiced
1 bunch green onions, chopped
3 tablespoons dried red pepper flakes
salt to taste

What’s next

Preheat the oven to 375 degrees F (190 degrees C). Place whole chicken into a roasting pan. Roast in the oven for 1 hour, or until the leg moves easily within its socket. Remove from the oven, and allow the chicken to cool slightly.

Remove the skin from the chicken and discard. Tear the meat from the bones, and chop into small pieces. Discard bones, and place the chicken in a large bowl. Stir in green onions and grated coconut. Sprinkle liberally with lemon juice. Season with salt and red pepper flakes. Taste and adjust amounts of lemon juice, salt and red pepper so that one does not overwhelm the others

Ingredients
1 cup chicken broth
1 (4 pound) whole chicken, rinsed and patted dry
1/2 cup butter, cut into 1 tablespoon sized pieces
2 navel oranges, halved
salt and pepper to taste
2 cloves garlic, minced
1/2 cup butter, melted
2 sprigs fresh rosemary
2 sprigs fresh thyme
2 sprigs fresh sage

What’s next
Preheat oven to 350 degrees F (175 degrees C). Pour the chicken broth into a small roasting pan, and set aside.
Loosen the skin from the breasts and thighs of the chicken. Stuff the butter pieces evenly underneath the skin of the chicken, and place into the roasting pan. Squeeze the orange halves over the chicken, and stuff the orange halves into the chicken cavity. Tie the legs together with kitchen twine. Sprinkle the chicken with salt and pepper to taste, then rub in the minced garlic. Drizzle the melted butter all over the chicken, then lay the herb sprigs onto the breast and around the legs.
Cover the dish with aluminum foil, and bake in the preheated oven for 20 minutes. Uncover and baste the chicken with the pan juices. Continue cooking until the chicken is no longer pink, or until a meat thermometer inserted into the thickest part of the thigh reads 165 degrees F (74 degrees C), 1 to 2 hours. Baste the chicken every 10 to 15 minutes after you uncover it. Once cooked, allow the chicken to rest out of the oven for 10 minutes before slicing

Here’s a simple, low-fat recipe for chicken. If you’ve got any leftovers, slice intro strips before returning to the refrigerator. You can use it for salads or a sandwich. For other low fat cooking tips go to About.com

Ingredients

1 whole chicken (about 4 pounds)
1 tbsp olive oil 1 small onion
1 stalk celery, quartered
1 tbsp freshly chopped thyme
1 tbsp freshly chopped sage
1 tbsp freshly chopped rosemary
Freshly ground black pepper
1/4 cup fat-free, low-sodium chicken broth

What’s Next
Preheat oven to 400 degrees. Remove giblets from chicken; rinse chicken and pat dry. Place onion and celery quarters inside the cavity. Place chicken breast side up on a rack in a shallow roasting pan. Rub oil over bird. Sprinkle herbs all over and add freshly ground pepper. Roast uncovered for about an hour and twenty minutes, basting frequently with juices and fat-free chicken broth, until an internal thermometer inserted into the thickest part of the thigh reads between 165 degrees and 180 degrees. Remove chicken from oven and allow to rest for 10 minutes.

Find more healthy recipes right online that your whole family will love! People that stay on top of their nutrition often live longer so get started on your weight loss plan today! And remember, a healthy heart is a happy heart!