Skin your chicken for less fat

Waimarino Bulletin, Volume 5, Issue 23, 3 November 1987, Page 13

Skin your chicken for less fat

As the sun's rays get warmer and we are woken by the birds' chorus some may feel it is time to think about trimming up for those days when bare flesh is inevitably exposed. This need not mean a radical new diet, although moderation and balance in our food intake along with adequate exercise are key components in staying trim. Lnstead of drastically dieting to remove a few excess pounds why not modify your existing calorie intake by changing the method of preparing and cooking some of your favourite dishes? Using skinless chicken can result in a significant reduction in calorie intake (for example by removing the skin of a No. 9 chicken the calorie count is reduced by 65 calories or 271 kilojoules). The skin can be removed prior to cooking, or more simply, just before serving. With a roast chicken it is a sim-

ple task to peel the skin off before carving. To prepare a lower calorie whole chicken, microwave or roast it remembering to place it on a rack during cooking to ensure that it doesn't sit in the juices in the pan. If serving it hot, peel the skin off as soon as the chicken is cooked otherwise cool it and then remove the skin and any visible fat. The result will be a highly nutritious, low calorie and delicious chicken. Cold chicken meat makes a delicious base for salads to which you can add other nutritious items such as pasta, rice, potato or other vegetables and even fruit. For a really low calorie salad use a commercial low calorie dressing or make your own using low fat yoghurt. CTTRUS CHICKEN 4 chicken breasts, skin removed 2 tbsp margarine 1/2 tsp grated orange rind

2/3 c orange juice 1/3 c chopped onion 1/2 tsp salt 1/2 tsp paprika 1/4 tsp gr ginger 1/4 tsp tarragon 1 tbsp cornflour Melt margarine in a frypan and brown the chicken. Pour off all but 1 tablespoon of the margarine and add orange rind, 1/3 c orange juice, onion, salt, paprika, ground ginger and tarragon. Cover and simmer gently for approximately 30 minutes or until chicken is cooked through. Place chicken in warm serving dish, keep warm. Mix cornflour to a paste with the remaining 1/3 cup of orange juice and mix into juices in pan, cook gently until thickened. To serve pour the sauce over the chicken and garnish with extra orange slices. Accompany with new potatoes and a green salad. Serves 4.