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Going Light With Chicken

Timeless Nutrition Tip

Choose chicken to help you reduce the fat in your diet. White chicken meat is a great source of lean protein, provides B vitamins and other essential nutrients your body needs and is lower in saturated fat than many meats.

To help reduce fat when fixing chicken, the American Dietetic Association offers these suggestions:

Going Light With Chicken

Prepare boneless skinless chicken breasts or thighs using low-fat cooking methods like stir-frying and grilling.

Roast, bake, oven-fry or grill chicken pieces - preferably on a rack - to allow fat to drip off during cooking.

Instead of adding oil when cooking, use a nonstick pan or cooking spray to prevent sticking.

Remove the skin from chicken after cooking instead of before. A thin membrane between the skin and the flesh of chicken holds moisture in the meat while it cooks, yet it keeps fat out. The results is juicy chicken with less fat.

Campfire Grub

2 cabbage leaves
Marinated chicken breast
Thinly sliced potatoes, carrots and onions

On a sheet of heavy-duty foil, place the cabbage leaves, chicken breast, potatoes, carrots and onions. Sprinkle on seasonings of your choice. Cooking time varies. Test packet after 25 minutes.

Spicy Fireworks Rub

In a large jar with tight-fitting lid, place 1/2-cup ground cumin, 1/2 cup chili powder, 4-tablespoons ground coriander, 2-talbespoons cayenne, 4-tablespoons ground black pepper, 2-tablespoons ground cinnamon, 2-tablespoons brown sugar and 1-tablespoon salt. Place lid on jar and shake well until blended thoroughly. Recipe makes two cups. Use to coat ribs, chicken or anything you wish!

Chicken Food Fix. Tuck a slice of kiwi, mango, or papaya beside grilled chicken or fish.

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