When trying to avoid foods that are high in fat, it is important to keep in mind that even foods like poultry, which you might think are a safe bet might not be. While foods like chicken don't have a lot of overall fat content, as long as the skin is taken off, this can change rapidly depending on how it’s prepared before it is eaten.
There are several ways to prepare various parts of a chicken, and one of the most popular ways happens to be one of the unhealthiest ways--deep frying it. There are very healthy ways to prepare any part of the chicken as well, such as grilling it. But again, this can be tricky depending on the kind of sauce that is used during cooking.
Low-Fat Chicken Options
Chicken skin is never a part of a low-fat meal, and should always be removed. With this in mind, there are lots of ways you can prepare chicken to be a part of a low-fat meal.
Baking chicken is a perfect ways to accomplish a fried-chicken consistency and taste without sacrificing your health and the dimensions of your waist line. Consider using crushed cereal or bread crumbs as a crust, after dipping the chicken in egg whites to get the crust to stick. You can even add your own spices to the crust such as black pepper, red pepper flakes and oregano.
Grilling chicken is a great alternative to burgers and hot dogs, and it can be even tastier if it's prepared right. Using a sauce that’s high in fiber and low in fat is a good option. In a bowl, mix together three chopped tomatoes (or a can of low-sodium tomatoes), three cloves of fresh chopped garlic, two tablespoons of tomato paste, half a cup of water, one tablespoon of brown sugar, one teaspoon of cayenne pepper or red pepper flakes, and a few leaves of chopped basil.
Just cook it over the stove until it condenses into a sauce that is as thick as you prefer. This should take about fifteen minutes. The result is a tangy, yet spicy sauce that is great for grilling and dipping. If you want to add a little sweetness to it, consider adding pineapple or orange juice to taste. You can start by adding a tablespoon when it’s simmering, and continue adding throughout the cooking process.
Another option is to fry the chicken in a pan with just a little olive oil (about a tablespoon per four pieces) to get the crunchy effect and then finish cooking them in the oven. For a splurge, cut up some fresh potatoes (better yet, sweet potatoes if you have them) and throw them in the oven for about fifteen minutes before you start preparing the chicken. This meal feels just like fast food, without all the fat. You can even use some of the left over sauce mentioned earlier in place of ketchup.