Annette Sym
Annette Sym Cade Mooney

Chicken is now fine to eat on a regular basis

WHEN I was a young girl, many, many years ago, how I looked forward to Sundays. It was roast day.

Chicken was a real treat in those days yet now-a-days most families will have chicken once or twice a week.

You can bake, grill, BBQ, stirfy, stew, you name it, chicken is very versatile.

In the past there has been controversy over what they feed and give chickens.

Well I have done my research and they say that the chicken we get now is fine to eat on a regular basis.

I was told that they don't have hormones in them anymore but I am still not completely convinced.

You only have to see how quickly a chicken grows until it's fully grown ready for eating in such a short amount of time.

Chicken is a fairly lean white meat so it is a good choice for slimmers or for those wanting a low saturated fat diet.

I think it is best to avoid the dark meat on the chicken such as thigh and leg as these parts are higher in fat than the breast.

The fatty part of the chicken is the skin, it has heaps of fat, and it's saturated so you shouldn't have much of this in your diet at all. Yes, I am telling you to remove the skin.

I know that you may say that the best part of the chicken is that golden crunchy skin but not if you are on a healthy regime.

For example a chicken breast with no skin has about 5g of fat but if you leave the skin on it changes to 13g of fat.

When cooking the breast make sure you don't overcook it as it can become dry.

One BBQ chicken with skin and stuffing will have around 80g of fat, but there is a simple solution to this, removing all the skin and stuffing and the fat count drops to around 21g of fat, a huge difference.

Chicken is an excellent source of protein, rich in most B vitamins. If you like a sausage it is good to know that pork and beef sausages are higher in fat than chicken.

When buying chicken mince make sure it has a pink look to it, if there are lots of white pieces in it the butcher has processed the skin into the mince, which makes it very high in fat.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies or visit www.symplytoogood.com.au for more tips and recipes and to find out more info on Annette's Symply Slim & Healthy 3 Day Workshop Retreat this May.

 

Marsala Chicken
SERVES: 4
RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 6

Marsala Chicken
Marsala Chicken

 

  • 4 x 125g chicken breasts flattened
  • cooking spray
  • ¾ cup Marsala wine
  • 2 cups mushrooms sliced
  • ¼ cup shallots sliced
  • 1 teaspoon crushed garlic (in jar)
  • ½ teaspoon dried oregano
  • pinch black pepper
  • 1 teaspoon salt-reduced chicken stock powder
  • 2 teaspoons cornflour
  • 1 cup evaporated light milk

Cook chicken breasts in a non-stick frypan that has been coated generously with cooking spray, about 4 minutes each side.

Remove from pan and leave to one side.

Pour Marsala wine into the same frypan and boil for 30 seconds.

Add mushrooms, shallots, garlic, dried oregano, black pepper and stock powder.

Bring back to boil then reduce to slow boil, stirring occasionally for 2 minutes.

Combine cornflour with milk and pour into pan, stirring continuously until mixture boils. Return the chicken to pan and serve once heated through.

Suitable to be frozen for 2-3 weeks.

 

Note from Annette
This is found on many restaurant menus, so how good is it to now be able to cook this fabulous recipe at home and it's so low in fat. Who needs to go out to dinner when you can cook it at home - bon appetit!

Dietitian's Tip
Removing the skin from the chicken reduces the amount of total and saturated fat in the recipe, making it suitable for people with heart disease and/or diabetes.
 

 

Nutritional Information

PER SERVE

 

 

FAT

TOTAL

4.1g

 

SATURATED

1.4g

FIBRE

 

1.2g

PROTEIN

 

35.1g

CARBS

 

11.3g

SUGAR

 

8.3g

SODIUM

 

294mg

KILOJOULES

 

1073 (cals 256)

GI RATING

 

MEDIUM


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