You may remember that last week, I rejected the start of a
”
diet
”
at the New Year. One reason is that I feel if someone is really
serious about changing their eating habits, they don’t need a
specific date to commit.
You may remember that last week, I rejected the start of a “diet” at the New Year. One reason is that I feel if someone is really serious about changing their eating habits, they don’t need a specific date to commit. You may have noticed that I did say eating habits and not diet. What is really needed is a lifestyle change and lifelong commitment. In honor of those of you looking for something a little healthier, I created a unique, healthy and delicious grilled chicken recipe.
As I read the line in last week’s paper about how I don’t watch calories at the New Year, I came to realize that I could eat a little healthier. Over the last few years, I have increased my vegetables and milk consumption while my carbohydrate and meat consumption has decreased.
However, some of the choices I made for my vegetable and dairy consumption have not been the best. I eat more spinach, but only when it is cream style with lots of cheese and butter. My milk consumption has increased, thanks to the help of chocolate syrups and powders. Those are just a few of my good, but not great choices.
When it comes to grilling, I am also in the habit of adding many needless calories. Instead of choosing a lean pork loin steak to grill, I prefer ribs with good marbling and a generous coating of barbecue sauce. The marbling adds quite a lot of flavor and makes the ribs tender. The sauce adds a sweet and savory flavor. Although this is just an example, the extra fat and sugar are not good choices. For the record, I enjoy ribs in moderation.
And that is really the key to eating many of these types of foods. Anything that is extra sweet, rich in fat or higher in salt needs to be enjoyed in moderation. Luckily, grilling is a great way to cut calories, while at the same time increasing the amount of flavor with smoke and caramelizing.
This week’s recipe, extra healthy grilled chicken, focuses on reducing the sugar, fat and salt from a grilled meal. Although I suggest using vegetable oil in the recipe, the fat is only used to prevent sticking and only adds a trivial amount of fat to whatever you are grilling.
I have mentioned the use of mustard in grilling before. Not only is it low in calories, but it also adds lots a flavor when using a small amount. Mustard also helps in a second way. I don’t like the skin of the chicken breast and removing it eliminates quite a bit of fat. But the skin serves as a protective coating from the heat, which also prevents the chicken breast for becoming dry. Mustard, although not as thick as chicken skin, does help protect the chicken from drying.
Removing the salt from your diet is a great way to reduce your blood pressure, but foods do not have to be tasteless. Over the last few years, I have reduced the salt in my cooking by more than half. One great way to reduce the salt is through the use of reduced salt or salt-free seasonings, such as Mrs. Dash and McCormick’s salt-free Grill Mates. Not only do many of them taste good, they are quick to use and come in a variety of flavors.
If you plan on a gastronomic makeover this time of year, one great way is to grill your foods. When grilling, it is easy to reduce the amount of sugar, fat and salt in your diet. Grilling is also a healthy cooking medium that adds extra flavor with smoke. With the addition of healthy vegetables and your favorite whole grain starch, you have a complete and healthy meal.
Extra Healthy Grilled Chicken
(From Mitch Mariani; Serves 4)
4 boneless, skinless chicken breasts
1 1/2 tablespoons Dijon mustard
2 tablespoons reduced salt or salt free seasoning
Vegetable oil for the grill
Step 1: Wash and dry the chicken breast, moving them to a plate or baking dish when dry.
Step 2: Divide the Dijon mustard between the four chicken breasts and rub the mustard over the chicken until they are well coated. Divide the reduced salt or salt free seasoning between the chicken breasts, making sure the seasoning evenly coats all side of the chicken.
Step 3: After heating your grill, use a paper towel with vegetable oil to rub the grill grate or indoor gill press surface to prevent sticking.
Step 4: Grill the chicken breasts on a gas or charcoal grill for 7 to 11 minutes on each side, depending upon the size and thickness of the chicken breasts. For indoor grill presses, only 7 to 11 minutes are needed.
