- 2 pieces of chicken breast.... pls remove all fats and skin if u'r strictly on diet... but for me, i use half of a chicken (the wings n breast part are my favourite)
- 2 tblspoon of olive oil (i used 20g butter instead)
- 4 cloves of garlic (less or more depending on individual taste)... finely crushed
- bread crumbs ( i dry-blended bread myself, instead of buying the expensive ready made bread crumbs)
- half cup of grated parmesan cheese.... optional, but strongly recommended...
- pint of salt
- cut the chicken breast into thin slices, or as u like...
- olive oil + garlic.... put in microwave n heat it for awhile.... just to let the olive oil absorb the garlic taste...
- marinade the chicken wt the garlicy oil, and add in salt to taste.... let them marinade for at least half an hour
- mix the bread crumbs n cheese.... coat the chicken wt these mixture...
- bake at 200 degrees for 20 minutes or until ur chicken turn into golden colour....
- now, u can eat as much as u want bcz this is 100% oil free if u're using olive oil...
extra virgin olive oil....
OLIVE OIL???? VIRGIN???? EXTRA VIRGIN????
Virgin means the oil was produced by the use of physical means and no chemical treatment. Extra-virgin olive oil comes from the first pressing of the olives, contains no more than 0.8% acidity, and is judged to have a superior taste. There can be no refined oil in extra-virgin olive oil.
The beneficial effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that people who consumed 25 milliliters (mL) - about 2 tablespoons - of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.
But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants -- Vitamin E in particular -- because it is less processed.
Here are just some of the health benefits you can gain from consuming extra virgin olive oil regularly:
- Unlike other oils, it will not typically upset your critical omega 6:3 ratio and many of the fatty acids in olive oil are actually omega-9 oils that are monounsaturated.
- No other naturally produced oil has as large an amount of monounsaturated fatty acids (mainly oleic acid) as olive oil.
- Your LDL (bad) cholesterol levels and HDL (good) levels may be positively affected by a diet which includes olive oil.
- Oleates in the oil may promote and maintain healthy bones and bone development.
- Olive oil also contains vitamins E and K, and polyphenols, which provide you with a defense mechanism that may delay aging and may help protect against certain diseases such as carcinogenesis, atherosclerosis, liver disorders, and inflammations.
- When part of a healthy diet, research has shown that moderate amounts of olive oil may help you to reduce excess body fat, especially around the abdomen.