Elicit yays instead of yawns when preparing good-for-you chicken dishes. Removing the skin from chicken breasts and thighs reduces the fat by half -- a good first step --and you can remove the skin without sacrificing succulence and flavor. Marinating, cooking with fresh sauces instead of oil and careful oven baking keep chicken juicy and palate-pleasing.
Marvelous Marinades
Mix up the marinade, pour it into a plastic bag, add the skinless chicken parts, seal securely and place the bag in the fridge for at least an hour, then put the marinated chicken into a baking dish, pour a cup of the marinade over the top of the chicken and cook at 350 degrees for 45 minutes. Try citrus chicken marinade, which combines the juice of 1 orange and 2 lemons, rubbed sage, minced ginger, 3 cloves garlic, 1 tablespoon soy sauce and a few drops of hot pepper sauce. Or warm ½ cup honey and stir in ¼ cup sherry, 2 cloves garlic, ½ cup mustard and 2 teaspoons curry powder.
Scintillating Sauces
Break out the blender for low-fat sauces. Drain a can of juice- or water-packed peaches or apricots. Place the fruit in the blender and add 1 tablespoon dried dill, 2 tablespoons minced garlic, and a splash of white wine or lemon juice. Blend until the mixture forms a chunky slush. Spoon over the chicken parts and bake. Or simmer ½ cup low-sodium chicken broth with an equal amount of balsamic vinegar, then add 2 teaspoons honey, 2 tablespoons chopped shallots, and salt and pepper to taste. Whisk 2 tablespoons of all-purpose flour into the simmering mixture until thickened. This makes a rich-tasting baking sauce without the calories and fat.
Bodacious Bakes
Instead of breading, coat chicken parts with 1 cup crushed nuts -- almonds, pistachios and walnuts are the healthiest choices -- and the seasoning blend of your choice, such as paprika, cumin, garlic powder, dried mustard and thyme. First, dip the chicken in a beaten egg white and low-fat milk mixture before rolling it in the crushed nuts--seasonings combination. Lay the chicken pieces in a single layer in a pan prepared with cooking spray and bake at 400 degrees for 20 minutes. Serve with fruit salsa on the side.
Chicken Wisdom
Skinless chicken can lose moisture while cooking. Be careful not to over-bake. Check for doneness after about 35 minutes when cooking at 350 degrees. Bathing chicken parts in buttermilk overnight prior to baking tenderizes, adds a tangy flavor, and helps retain juiciness. If you crave crispness, but don't want the calories or the fat from breading or frying, cook marinated chicken on parchment paper, which produces a crispy exterior. Check the chicken after 15 or 20 minutes, since parchment paper can accelerate cooking, and you don't want to end up with a dried-out dish.
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