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