Oven-fried chicken is a healthy change

Here's a welcome variation on a familiar theme: oven-fried chicken breasts made with a recipe whose crispy vitamin-rich coating would work just as well for shrimp or baked sea-bass fillets.

The recipe is included in a feature in Fitness magazine's February issue that gives several such homey comfort foods a makeover by getting rid of some of the usual fat and calories, leaving loads of nutrition and great taste. One ounce of the wheat germ that is the "secret" ingredient in the chicken's crunchy coating satisfies a quarter of daily folate needs, according to the magazine.

Oven-Fried Chicken Breasts

1/2 cup whole-wheat bread crumbs

1/4 cup wheat germ

1 teaspoon salt

1 teaspoon onion powder

1/2 teaspoon sugar

1/4 teaspoon ground red pepper

4 boneless, skinless chicken breast halves

2 eggs, beaten

Cooking spray

Heat oven to 400 degrees.

In a shallow bowl combine bread crumbs, wheat germ, salt, onion powder, sugar and red pepper.

Place a wire rack coated with cooking spray on a baking sheet. Coat chicken breasts with egg and then dredge in the bread-crumb mixture; press to cover with crumbs. Shake off excess and place breasts on wire rack. Coat with cooking spray and bake 35 minutes without turning, or until a thermometer inserted in the thickest part registers 180 degrees.

Makes 4 servings.

Nutrition information per serving: 242 calories, 33 grams protein, 10 grams carbohydrates, 7 grams fat, 2 grams fiber.