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The low-fat lowdown on chicken
80 per cent of us eat chicken at least twice a week so more low-fat chicken recipes are in demand, says RUTH SHARON
By Ruth Sharon, Recipe Corner
Food
Feb 05, 2008

Many of us remember the days when Sunday dinner meant roast chicken. Today, most health-conscious cooks hesitate to roast chicken with the skin on; and, unless you cook the skinless meat in a coating or a sauce, you end up with very dry, less tasty meat.

Here's the good news. Research has shown that removing the skin after roasting is as good as removing it beforehand. When roasting with skin on, no significant amount of fat is transferred from the skin to the meat. However, you must still remove the skin after cooking if you're watching your fat intake.

A recent survey indicated that 80 per cent of us eat chicken at least twice a week so more low-fat chicken recipes are in demand.

These healthy, tried-and-true recipes are from Ruth's Good Home Cooking cookbooks, which include numerous recipes for roasting, broiling, braising, stir-frying and grilling chicken and other poultry with plenty of flavour, but little fat.

SOUTHERN FRIED CHICKEN STRIPS

WITH HONEY MUSTARD

  • 4 boneless, skinless chicken breast halves cut across the grain into one-inch wide strips

  • 1/3 cup flour

  • 2 tbsp chopped parsley (optional)

  • 1 tsp paprika

  • 1/2 tsp salt

  • 1/4 tsp pepper

  • Pinch of cayenne pepper

  • 2 tbsp plus 1 tsp cooking oil

  • 1/4 cup Dijon or whole grain mustard

  • 1 1/2 tsp honey

  • 1 tsp cider vinegar

    In a bag, combine flour and all the seasonings. Add chicken and shake to coat.

    In large skillet, warm 2 tablespoons oil until hot, but not smoking. Add chicken in one layer and brown, turning frequently until cooked through (about seven minutes). Remove to paper towel to drain.

    In small bowl combine mustard, honey, vinegar and remaining teaspoon of oil. Heat. Serve with chicken strips.

    Makes 4 servings; approximately 290 calories and 9 g fat per serving.

    CHICKEN OLE

    The marinade makes a delicious sauce for the chicken. A good example of how to keep skinless chicken moist and the leftovers are great.

  • 3/4 cup salsa (hot, medium or mild)

  • 2 tbsp Dijon-style mustard

  • 1 1/2 tbsp grated gingerroot or 1/2 tsp dried

  • 2 tsp olive oil

  • 1/3 cup honey

  • 1/4 cup soy sauce

  • 1/4 cup orange juice

  • 12 skinless chicken thighs or drumsticks (2 to 3 lbs.)

  • 1 tbsp cornstarch

  • 2 tbsp water

    Put a large plastic bag in a large bowl. Add first 7 ingredients and shake to mix. Add chicken; seal bag and shake to coat all sides. Refrigerate. Allow to marinate at least 5 hours or overnight; turn bag occasionally to distribute the marinade.

    Arrange chicken in single layer in 13 x 9-inch baking dish. Add marinade. Cover and bake at 400 F for 40 minutes. Remove chicken and keep warm.

    Pour sauce into small saucepan; bring to a boil. Mix cornstarch and water; add to sauce. Stir until mixture thickens. Pour sauce over chicken.

    Makes 4 servings; approximately 320 calories and 8 g fat per serving.

    ARROZ CON POLLO

  • Vegetable cooking spray

  • 1 cup chopped onions

  • 1/2 cup chopped celery

  • 2 garlic cloves, finely chopped

  • 6 skinless chicken thighs

  • 1 can (16 ounces) diced tomatoes, undrained

  • 1 cup uncooked long-grain rice

  • 2 teaspoons chicken-flavour instant bouillon or 2 chicken-flavour bouillon cubes

  • 1 bay leaf

  • 1/4 tsp ground pepper

  • 1 package (10 ounces) frozen green peas, optional

    Spray nonstick Dutch oven with vegetable spray and place over medium heat. Add onion, celery and garlic; cook 3 to 5 minutes, or until tender, stirring often.

    Add remaining ingredients except peas; bring to a boil. Reduce heat to low; cover and simmer 30 minutes. Add peas; cover and simmer 10 minutes longer.

    Makes 6 servings; approximately 270 calories and 4 g fat per serving.

    SMOTHERED CHICKEN & BARLEY

  • 1 tsp cumin

  • 3/4 tsp chili powder

  • 1/2 tsp salt

  • 1/2 tsp ground cinnamon

  • 1/2 tsp dried mint flakes (optional)

  • 1/8 tsp ground red pepper

  • 6 chicken thighs (4 oz. each) skinned

  • 1/2 tsp vegetable oil

  • Cooking spray

  • 1 1/2 cups chopped onion

  • 1 cup chopped peppers (red or green)

  • 1 tbsp soy sauce

  • 3 1/2 cups chicken broth

  • 1 1/4 cup pearl barley

  • 1 can (14 oz.) diced tomatoes, drained

  • 6 tbsp chopped green onion for garnish

    Combine first six ingredients and rub chicken with half the mixture.

    Heat oil in large skillet or Dutch oven (that has been coated with cooking spray) over medium heat and cook chicken until brown on both sides. Remove chicken and add onions, peppers and soy sauce. Cook over medium heat about 3 minutes until veggies are browned. Add broth, barley, tomatoes and remaining spice mix and stir well.

    Add chicken, nestling into vegetable mixture. Bring to a boil; cover and simmer 55 minutes or until chicken is done. Let stand 15 minutes and sprinkle with green onions.

    Makes 6 servings; approximately 300 calories and 5 g fat per serving.

    * * *

    From Ruth Sharon's Good Home Cooking series. For fundraising copies visit thecookbooklady.com. For more information, write: Ruth Sharon, 870 Maple Ave., LaSalle, Ont. N9J 1P9.