3 healthy ways to cook chicken: Ditch the high-fat breading, frying and sauteing and try these skinny techniques and recipes instead - Lowfat & Easy

Shape, April, 2002 by Robin Vitetta-Miller

The three cooking methods we use here are really the healthiest ways to cook anything. But chicken is now a freezer staple consumed by more Americans than beef or pork (not surprising, since skinless chicken is an excellent source of lowlat, high-quality protein). Breast meat is the leanest per ounce (47 calories; 1 gram of fat), followed by legs (54 calories; 2 grams of fat), wings (58 calories; 2 grams of fat) and thighs (59 calories; 3 grams of fat). Here are the best ways to cook your bird and keep it lean:

1. Stir-frying Rapidly cooking in a small amount of oil, in a wok or large skillet, over high heat. The pan should be large enough so that all food comes in frequent contact with the hot surface. Cutting meat and veggies into uniform pieces ensures that everything will finish cooking at the same time.

2. Braising Pan-searing followed by simmering in liquid. Searing (pan-frying in very little oil to create a golden crust) locks in flavor and moisture, and leaves flavorful morsels clinging to the bottom of the pan that are quickly incorporated into a sauce once liquids are added.

3. Poaching Simmering in water or broth until cooked through. This technique is ideal for recipes that require pre-cooked chicken, such as salads, enchiladas and sandwiches. For extra flavor, add whole peppercorns and bay leaves to the simmering liquid.

1. STIR-FRY IT

Sweet 'n' Sour Chicken With Pasta

Serves 4

Prep time: 5 min.

Cook time: 7-10 mm.

3/4 cup reduced-sodium, nonfat chicken broth

1/2 cup apricot preserves

2 tablespoons black bean sauce

1 tablespoon cornstarch

2 teaspoons peanut oil

1 pound skinless, boneless chicken breast, cut into strips

2 1-pound bags frozen stir-fry vegetables with pasta

In a small bowl, whisk together chicken broth, apricot preserves, black bean sauce and cornstarch; set aside.

Heat oil in a large wok or nonstick skillet over high heat. Add chicken; stir-fry 3 minutes, until golden brown. Add vegetable and pasta mix; stir-fry 1 minute.

Add chicken broth mixture and cook 3-5 minutes, stirring frequently, until vegetables are crisp-tender, pasta is tender and sauce thickens.

Nutrition Score per serving (2 cups): 363 calories, 16% fat (6.5 g; I g saturated), 46% carbs (42 g), 38% protein (34.5 g), 3 g fiber:

2. BRAISE IT

Chicken With Artichoke Hearts and Tomatoes

Serves 4

Prep time: 5 min.

Cook time: 8 mm.

2 cups instant brown rice

4 skinless, boneless chicken breast halves, rinsed well and patted dry

Salt and ground black pepper

2 teaspoons olive oil

1 14.5-ounce can diced tomatoes

with green pepper and onion 1/4 cup sun-dried tomato pesto 1 14-ounce can artichoke hearts in water, drained and quartered

Cook rice according to package directions, without adding fat or salt.

Meanwhile, season both sides of chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook 1 minute per side, until golden brown and seared. Using tongs, remove chicken from pan; set aside.

Add canned tomato mix to pan; simmer 1 minute, stirring constantly and incorporating any brown bits from bottom of pan. Stir in pesto and artichokes. Return chicken to pan. Cover; simmer 5 minutes, until chicken is cooked through. Serve chicken and sauce on cooked rice.

Nutrition Score per serving (1 chicken breast half, 1/2 cup sauce, 2/3 cup rice): 433 calories, 27% fat (13 g; 2 g saturated), 41% carbs (44 g), 32% protein (35 g), 4 g fiber.

3. POACH IT

Chicken Salad With Roasted Red Peppers

Serves 4

Prep time: 5 min.

Cook time: 8-10 mm.

4 skinless, boneless chicken breast halves

1/2 cup fat-free mayonnaise

1/4 cup minced roasted red peppers (water-packed)

2 teaspoons Dijon mustard Salt and fresh ground black pepper

4 whole-wheat or onion pita pockets, split

4 red lettuce leaves, halved Place chicken breast halves in a medium saucepan and add enough water to cover. Bring to a boil over high heat. Reduce heat to medium; simmer 8-10 minutes, until chicken is cooked through. Drain. When cool enough to handle, cut cooked breast halves into 1-inch cubes.

Meanwhile, in a medium bowl, combine mayonnaise, peppers and mustard. Add chicken; toss to coat. Add salt and pepper to taste. Line pita pockets with lettuce, spoon in chicken salad and serve.

Nutrition Score per serving (1 stuffed pita): 339 calories, 13% fat (5 g; 1 g saturated), 48% carbs (41 g), 39% protein (33 g), 5 g fiber

Robin Vitetta-Miller, MS., is a food writer based in Princeton, N.J.

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When stir-frying Take advantage of prepared sauces, such as Thai peanut, Szechwan, sweet 'n' sour, hoisin, spicy black bean, teriyaki and tamari. Add any of these sauces to stir-fried chicken and vegetables.

When braising Use broth-based soups (such as minestrone) and fat-free gravies as the simmering liquid for pan-seared chicken breasts.

When poaching Season the liquid with whole peppercorns, bay leaves and/or sprigs of thyme and rosemary. For added flavor, poach chicken in fat-free chicken broth, or add a dash of vermouth or dry white wine to the water.