We are looking at 10 ways to reduce the calories in your recipes. Today we will look at number 2.
2. Say no to skin.
Three ounces of chicken breast without skin has 100 calories. With the skin, there are 150 calories and many more of them are saturated fat, which most experts believe is not good for heart health.
Following a 2,000-calorie diet will allow you to have up to 15 g or 140 calories from saturated fat. There are more calories in a gram of fat – 9 calories than protein or carbs – 4 carlories. About 20 to 35 percent of your total calories should come from fat, according to MayoClinic.com. You need some fat to absorb certain fat-soluble vitamins.
I like the crispy skin on a freshly grilled bone-in chicken breast. However, I also like to eat with less unhealthy options. Leaving the skin on will cooking does help to keep it moister. When you go to eat it, just pull off the skin.
You say that the herbs and spices you put on the outside you will throw away and you lose its flavor. Okay there are ways around that. If you cook with the skin on, rub your herbs and spices under the skin. This will help them infuse into the meat also. Or you can season the meat after you take the skin off, or take the skin off before you cook.
I think this also applies to fat. Be sure to remove any fat you see. If you broil or grill, the fat will probably drip off. Same with using a George Foreman Grill.
We buy mostly boneless skinless chicken breasts. Eating chicken wings becomes a distinct problem. I love chicken or Buffalo wings, but they are largely skin. I don’t like to take the time to pull off the skin. I have three choices. Eat them. Try to pull the skin off. Don’t eat them. That last option I’m not very good at.