CHICKEN FOR DIETERS

CHICKEN FOR DIETERS: Are you concernedfoods with garlic, onion, wine and a variety of
about the cholesterol in your diet? Are youherbs and spices. Again, you'll miss the sodium
watching calories and trying to cut down on fat?less. _Trick your palette by cooking with your
Has your doctor suggested that you consumeown flavored vinegars. Use a cup of whichever
less salt? Then read on. The wonderful thingfresh herb you can find, such as tarragon or mint
about chicken is that the low cholesterol and theor dill, for two cups of plain white vinegar and
low calorie recipes are the same. And the flavorsthen add a garlic clove or twist of lemon peel.
that add spark to a low calories recipe are theStore in a screw top jar for several days and if
same ones that can help you get along with littleyou want it really strong, leave it for a week. You
or no salt. Chicken is the dieter's ray of sunshine.might taste it along the way to see if it's too
Except for turkey breast, no other popular meatstrong. Finally, strain it and pour into a sterilized
is as low in calories as skinless chicken breast. Abottle and seal. _Season chicken with
3-ounce portion of skinless broiled chicken breastconcentrated homemade chicken broth. Make
has only 115 calories. An equivalent size portion ofchicken stock, boil it down until it's concentrated,
cooked lean trimmed beef would average 189and then freeze it in ice cube trays. Use individual
calories, and cooked lean, trimmed pork is 198cubes to intensify the flavor of casseroles or stir
calories. Chicken is also lowest in saturated fatfry dishes. After a couple of weeks of following a
compared with non-poultry meats. Grams oflow salt diet, you'll find that your taste changes
Saturated Fat Cooked 3-ounce portion skinlessand that you'll actually be satisfied with far less
chicken breast: 0.4 Average cooked 3-ouncesalt. You'll even find that the olives and potato
portion of chicken: 1.1 Average cooked 3-ouncechips and peanuts that once tasted just right,
portion of lean, trimmed beef: 3.4 Averagenow seem too salty. We've found that with salt,
cooked 3-ounce portion of lean, trimmed pork: 3.8the less you eat, the less you feel you need but
To avoid both fat and calories when cooking withbe patient because this doesn't happen overnight.
chicken: Choose breast meat. This is the leanestMEDITERRANEAN CHICKEN BREASTS Serves 4
part of the bird and has less than half the fat of,Fresh garlic, stored in a cool, dry place will last
for example, thigh meat. _Remove the skin.about as long as a fresh onion. If the cloves start
Forty percent of the fat in poultry is attached toto sprout, you can still use them, but they won't
the skin and therefore can be easily removed.be quite as flavorful. 4 chicken breast halves 1 to
This is in contrast with other meats, where the2 tablespoons olive oil ground pepper to taste 1/2
fat is dispersed throughout the meat and not socup dry red wine 4 fresh or canned plum
easily removed. One point, though. If you'retomatoes, seeded and coarsely chopped 2 garlic
broiling or baking or grilling chicken, leave the skincloves, minced 1/2 teaspoon dried basil 1/2
on until you're finished cooking; otherwise theteaspoon dried marjoram 1/2 cup pitted black
meat will lose too much moisture and becomeolives, cut in half 1/4 cup minced, fresh parsley
tough. The meat cooked with the skin retained itsRemove skin from chicken breasts. In a large
moisture and was startlingly more tender than theskillet, over medium heat, heat 1 tablespoon oil.
meat cooked without the skin. _Roast, broil,Add chicken breasts and cook for 5 minutes until
poach, or grill chicken instead of frying it.golden, turning once. Add more oil if necessary.
_Substitute low fat dairy products in recipes. UseStir in wine, tomatoes, garlic, basil and marjoram;
yoghurt or light sour cream instead of sourbring to a boil. Reduce heat to low; cover and
cream, and non-fat milk instead of regular milk. Tosimmer 20 to 25 minutes or until chicken is almost
be honest, the taste isn't as rich, but if you'recooked through. Uncover; increase heat to
watching calories and cholesterol, thesemedium-high and cook 5 minutes longer or until
substitutions make a substantial difference. Forliquid is reduced by one-third. Stir in olives and
example, plain low fat yoghurt is 122 calories perparsley; heat through. Nutrition Figures per Serving
cup and light sour cream about 360 calories, whileCalories 480. Protein 48 grams. Fat 30 grams.
the same amount of regular sour cream is 440Carbohydrate 4 grams. Sodium 276 mg.
to 454 calories. Non-fat milk is 80 to 90 caloriesCholesterol 145 mg. POACHED CHICKEN IN
per 8-ounce glass, while whole milk is 150 to 160CREAMY LEMON SAUCE Serves 4 4 boneless,
calories. _Replace oil or fat in marinades withskinless, chicken breast halves 1/4 teaspoon
fresh lemon or lime juice, or with wine or vinegar.ground pepper 1/2 cup chicken broth 1/4 cup
_Broil with wine instead of butter. _Takewhite wine 2 tablespoons lemon juice 1 teaspoon
advantage of non-caloric pan sprays. _If you'regrated lemon peel 1 cup lowfat milk 1-1/2
really counting every single calorie, you may wanttablespoons cornstarch 1 tablespoon Dijon
to choose Cornish hens rather than the oldermustard 2 tablespoons minced, fresh parsley,
broilers and roasters. Cornish hens and broilers areoptional Season chicken with pepper. In a large,
young birds and they bear the same relationshipdeep skillet over medium-high heat, combine
to the older roasters that veal does to beef: thebroth, wine, lemon juice and lemon peel; bring to a
younger the animal, the lower the fat content. Forboil. Add chicken; reduce heat to medium-low.
comparison, the white meat of a Cornish is 35Cover and simmer 12 to 15 minutes or until
calories per ounce of cooked meat; the whitechicken is cooked through. Transfer chicken to a
meat of a broiler is 45 calories per cooked ounce.warm serving plate and keep warm. In a small
For low salt diets: _Avoid prepared sauces suchbowl, blend milk, cornstarch and mustard until
as barbecue sauce or ketchup: usually they aresmooth; stir into simmering liquid in skillet. Increase
high in salt. _Season chicken with foods that areheat to medium; cook until mixture boils and
naturally high in potassium, such as tomatoes,thickens, stirring constantly. Return chicken to
citrus, raisins or bananas. When you eat foodsskillet; coat well with sauce. Sprinkle with parsley,
high in potassium, you don't miss the sodium soif desired. Nutrition Figures per Serving Calories
much. Tomato paste, by the way, is very high in205. Protein 34 grams. Fat 4 grams. Carbohydrate
potassium, and does not have as much added salt7 grams. Sodium 201 Cholesterol 84 mg.
as most prepared or canned foods. _Season