Take it from fried 2 baked with flavor

Jet, Feb 14, 2005

make the SWITCH

Every year we are urged to pay closer and closer attention to health--from exercise to lifestyle choices to the foods we eat. Studies have shown a few small changes can really help you live better. The first place to make a change is, of course, the kitchen Simple cooking variations can help cut the fat: Baste with broth instead of butter; remove the skin from chicken add flavor with spices instead of fat; cut out pan-fried foods; bake and broil with a rack.

have it ALL

The good news is you don't have to throw away your favorite Southern recipes to eat smart. A nicely seasoned, baked chicken is a great alternative to fried. You'll get the juicy, crunchy taste your family loves--without all the fat. Doctor your dish with your favorite flavors, and your family will never miss fried. Baking can even create more together time. Kids can help shake on the coating--and your oven does the rest. There's no oil, no splatter and less mess. It's yet another reason that baked is better for you.

Oven Baked Buttermilk Chicken

Prep: 10 minutes Bake: 20 minutes

  1 pkt. SHAKE 'N BAKE Original Chicken
    Seasoned Coating Mix
  1 tsp. poultry seasoning
1/2 tsp. ground red pepper
1/2 cup buttermilk
  8 boneless, skinless chicken breast halves (about 2 lb.)

PREHEAT oven to 400[degrees]F. Place coating mix, poultry seasoning
and ground red pepper in shaker bag. Close bag; shake
gently to mix. MOISTEN chicken with buttermilk, turning to
evenly coat both sides. Shake off excess buttermilk. Add 1
or 2 pieces of chicken to shaker bag and shake until evenly
coated, Place in a foil-lined 15x10x1-inch baking pan,
Discard any remaining coating mix. BAKE for 20 minutes or
until chicken is cooked through. Makes 8 servings.

Nutrition Information Per Serving: 170 calories. 3.5g total
fat, 1g saturated fat, 280mg sodium, 7g carbohydrate, 25g protein.
These apply only to the chicken, and not to the sides in the photo.

Make it YOUR own

* For added heat, sprinkle meat with desired amount of hot pepper sauce before coating with SHAKE 'N BAKE Seasoned Coating Mix

* Rub meat with garlic powder or onion powder before coating with SHAKE 'N BAKE Seasoned Coating Mix Add your favorite dried herb to the SHAKE 'N BAKE Seasoned Coating Mix before using,

* Mix 1/3 cup KRAFT 100% Grated Parmesan Cheese with SHAKE 'N BAKE Seasoned Coating Mix before using to coot meat.

Get more recipes--including nutritional comparison of baked vs. fried chicken--at kraftfoods.com