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CHICKEN FOR DIETERS

CHICKEN FOR DIETERS: Are you concerned or canned foods. _Season foods with
about the cholesterol in your diet? Are garlic, onion, wine and a variety of
you watching calories and trying to cut herbs and spices. Again, you'll miss the
down on fat? Has your doctor suggested sodium less. _Trick your palette by
that you consume less salt? Then read on. cooking with your own flavored vinegars.
The wonderful thing about chicken is that Use a cup of whichever fresh herb you can
the low cholesterol and the low calorie find, such as tarragon or mint or dill,
recipes are the same. And the flavors for two cups of plain white vinegar and
that add spark to a low calories recipe then add a garlic clove or twist of lemon
are the same ones that can help you get peel. Store in a screw top jar for
along with little or no salt. Chicken is several days and if you want it really
the dieter's ray of sunshine. Except for strong, leave it for a week. You might
turkey breast, no other popular meat is taste it along the way to see if it's too
as low in calories as skinless chicken strong. Finally, strain it and pour into
breast. A 3-ounce portion of skinless a sterilized bottle and seal. _Season
broiled chicken breast has only 115 chicken with concentrated homemade
calories. An equivalent size portion of chicken broth. Make chicken stock, boil
cooked lean trimmed beef would average it down until it's concentrated, and then
189 calories, and cooked lean, trimmed freeze it in ice cube trays. Use
pork is 198 calories. Chicken is also individual cubes to intensify the flavor
lowest in saturated fat compared with of casseroles or stir fry dishes. After a
non-poultry meats. Grams of Saturated Fat couple of weeks of following a low salt
Cooked 3-ounce portion skinless chicken diet, you'll find that your taste changes
breast: 0.4 Average cooked 3-ounce and that you'll actually be satisfied
portion of chicken: 1.1 Average cooked with far less salt. You'll even find that
3-ounce portion of lean, trimmed beef: the olives and potato chips and peanuts
3.4 Average cooked 3-ounce portion of that once tasted just right, now seem too
lean, trimmed pork: 3.8 To avoid both fat salty. We've found that with salt, the
and calories when cooking with chicken: less you eat, the less you feel you need
Choose breast meat. This is the leanest but be patient because this doesn't
part of the bird and has less than half happen overnight. MEDITERRANEAN CHICKEN
the fat of, for example, thigh meat. BREASTS Serves 4 Fresh garlic, stored in
_Remove the skin. Forty percent of the a cool, dry place will last about as long
fat in poultry is attached to the skin as a fresh onion. If the cloves start to
and therefore can be easily removed. This sprout, you can still use them, but they
is in contrast with other meats, where won't be quite as flavorful. 4 chicken
the fat is dispersed throughout the meat breast halves 1 to 2 tablespoons olive
and not so easily removed. One point, oil ground pepper to taste 1/2 cup dry
though. If you're broiling or baking or red wine 4 fresh or canned plum tomatoes,
grilling chicken, leave the skin on until seeded and coarsely chopped 2 garlic
you're finished cooking; otherwise the cloves, minced 1/2 teaspoon dried basil 1
meat will lose too much moisture and 2 teaspoon dried marjoram 1/2 cup pitted
become tough. The meat cooked with the black olives, cut in half 1/4 cup minced,
skin retained its moisture and was fresh parsley Remove skin from chicken
startlingly more tender than the meat breasts. In a large skillet, over medium
cooked without the skin. _Roast, broil, heat, heat 1 tablespoon oil. Add chicken
poach, or grill chicken instead of frying breasts and cook for 5 minutes until
it. _Substitute low fat dairy products in golden, turning once. Add more oil if
recipes. Use yoghurt or light sour cream necessary. Stir in wine, tomatoes,
instead of sour cream, and non-fat milk garlic, basil and marjoram; bring to a
instead of regular milk. To be honest, boil. Reduce heat to low; cover and
the taste isn't as rich, but if you're simmer 20 to 25 minutes or until chicken
watching calories and cholesterol, these is almost cooked through. Uncover;
substitutions make a substantial increase heat to medium-high and cook 5
difference. For example, plain low fat minutes longer or until liquid is reduced
yoghurt is 122 calories per cup and light by one-third. Stir in olives and parsley;
sour cream about 360 calories, while the heat through. Nutrition Figures per
same amount of regular sour cream is 440 Serving Calories 480. Protein 48 grams.
to 454 calories. Non-fat milk is 80 to 90 Fat 30 grams. Carbohydrate 4 grams.
calories per 8-ounce glass, while whole Sodium 276 mg. Cholesterol 145 mg.
milk is 150 to 160 calories. _Replace oil POACHED CHICKEN IN CREAMY LEMON SAUCE
or fat in marinades with fresh lemon or Serves 4 4 boneless, skinless, chicken
lime juice, or with wine or vinegar. breast halves 1/4 teaspoon ground pepper
_Broil with wine instead of butter. _Take 1/2 cup chicken broth 1/4 cup white wine
advantage of non-caloric pan sprays. _If 2 tablespoons lemon juice 1 teaspoon
you're really counting every single grated lemon peel 1 cup lowfat milk 1-1/2
calorie, you may want to choose Cornish tablespoons cornstarch 1 tablespoon Dijon
hens rather than the older broilers and mustard 2 tablespoons minced, fresh
roasters. Cornish hens and broilers are parsley, optional Season chicken with
young birds and they bear the same pepper. In a large, deep skillet over
relationship to the older roasters that medium-high heat, combine broth, wine,
veal does to beef: the younger the lemon juice and lemon peel; bring to a
animal, the lower the fat content. For boil. Add chicken; reduce heat to
comparison, the white meat of a Cornish medium-low. Cover and simmer 12 to 15
is 35 calories per ounce of cooked meat; minutes or until chicken is cooked
the white meat of a broiler is 45 through. Transfer chicken to a warm
calories per cooked ounce. For low salt serving plate and keep warm. In a small
diets: _Avoid prepared sauces such as bowl, blend milk, cornstarch and mustard
barbecue sauce or ketchup: usually they until smooth; stir into simmering liquid
are high in salt. _Season chicken with in skillet. Increase heat to medium; cook
foods that are naturally high in until mixture boils and thickens,
potassium, such as tomatoes, citrus, stirring constantly. Return chicken to
raisins or bananas. When you eat foods skillet; coat well with sauce. Sprinkle
high in potassium, you don't miss the with parsley, if desired. Nutrition
sodium so much. Tomato paste, by the way, Figures per Serving Calories 205. Protein
is very high in potassium, and does not 34 grams. Fat 4 grams. Carbohydrate 7
have as much added salt as most prepared grams. Sodium 201 Cholesterol 84 mg.




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