These Succulent Chicken Dishes Will Help Consumers Eat Better in ‘80s

Lack of time and confusion over how to implement new information are seen as two major obstacles to eating better in the ‘80s, in spite of increased public awareness of the importance of good nutrition. At least that’s how a consumer trend analyst who spoke on the subject at a nutrition conference sponsored by the Dairy Council of California sees what’s happening currently to consumer attitudes toward good nutrition.

As a result, a host of nutrients--including major and minor minerals--are being lost in the translation between better health and decreasing fat and cholesterol in the diet. Far too many Americans, it is believed especially women who are consumed by the desire to lose weight are suffering from malnutrition.

“Consumers understand that diet has short and long-term health effects, including looking and feeling healthier,” said Amy Barr M.S., R.D., executive editor-at-large of McCall’s Magazine. They “understand the basics of nutrition, but they don’t know how to use the principles and standards that will help balance their total diets.”

Furthermore, despite contemporary woman’s increasingly demanding work schedule, her historic role as “keeper of the medicine and food cabinets,” has not changed, according to Barr. So, while she may be acutely interested in fitness, diet and health and seems to have a good understanding of how they relate to one another, she just doesn’t have enough time to do something about it.

The solution: Fine-tuned nutrition, Barr explained.

Not that nutrition has changed so much over the past few years; the four food groups, balance, variety and moderation are still stressed. But today’s nutrition is defined in terms of how it can be incorporated into the family life style. This helps streamline the number of choices a woman needs to make regarding health.

But it’s the way women streamline their choices regarding health that troubles dietitians. Recently, women have begun to develop a type of “food system,” Barr claims. Here, instead of a balanced diet system they make food decisions based on what works for them in terms of scheduling--a form of trade-offs of one thing for another whether that thing is better health, better looks or more time.

“Even though they are worried about health and how it may help their longevity, their biggest concern is their obesity. And it is not even obesity, it’s how they look. . . . You can talk health all you want, but it is how you look. . . . Our readers are living in a paradox. And, nutrition is a paradox,” Barr said.

The problem with this, according to Barr, is that in the interest of time, fine-tuned nutrition usually means one-issue nutrition and the issue is typically one of calories. For example, dietary supplements continue to be popular alternatives to food as sources of vitamins and minerals. They are perceived, Barr said, as “a shortcut to better health.”

Most people understand dairy products are high in calcium, but “we haven’t gotten across to them that one of the reasons it (dairy products) is better than the supplements is that it is also higher in riboflavin and D vitamins.” Likewise, “They would rather eat a fish oil tablet than eat fish. Meanwhile, they are eating butter on their rolls and are drinking whole milk. But if they take this pill, they are OK.

“People are looking for painless, good nutrition,” Barr said. “If it is hard to do or if they really have to think about it beyond two seconds, they don’t want it. Again, it is food system versus diet. It has got to be painless, good nutrition.”

‘Painless Nutrition’

To help women meet their goal of “painless good nutrition” here are some simple-to-prepare recipes. They avoid high-fat and cholesterol containing foods. But, they offer nutrients that promote good health.

One such nutrient is zinc. Although no deficiency of zinc is reported in the United States, vegetarians and people avoiding red meat are among those who tend to suffer from zinc shortage.

Zinc is important for normal growth, for normal cellular immune functions, for taste-bud sensitivity and for Vitamin A absorption. (Diets rich in Vitamin A may lower risk for some types of cancer.) It is found in high-protein foods such as oysters and beef liver. Whole-grain cereals also are a good source. Beef, lamb and pork contain three to four times as much zinc as fish. Legumes, peanuts and peanut butter are better sources than fruits and vegetables, which are poor sources.

While skinned chicken breast meat has been applauded as a low-fat source of dietary protein, its counterpart, dark meat has been overlooked. It’s true that a three-ounce serving of roasted chicken breast without skin contains about 50 fewer calories (142) and almost three times less fat (3.07 grams) than dark meat, 198 and 11.4 grams, respectively, but the dark meat offers three times the zinc.

POLLO FAJITAS

1 tablespoon Worcestershire sauce

1 tablespoon soy sauce

1 tablespoon vinegar

1 teaspoon chili powder

1 clove garlic, minced

Dash hot pepper sauce

1 1/2 pounds chicken thighs, skinned and cut into strips

1 tablespoon oil

1 medium onion, sliced

1 green pepper, sliced

1/2 lemon

4 flour tortillas

Avocado slices, optional

Chopped cilantro

Combine Worcestershire and soy sauces, vinegar, chili powder, garlic and hot pepper sauce in shallow baking dish. Add chicken and marinate 30 minutes. Heat oil in wok or skillet until hot and stir-fry chicken until no longer pink. Add onion and pepper slices and stir-fry until vegetables are tender. Squeeze juice from lemon over chicken and vegetables just before serving. Serve with flour tortillas, avocado and cilantro. Makes 4 servings.

CALCUTTA CHICKEN BAKE

1 cup plain nonfat yogurt

1/2 teaspoon ground cardamom

1/2 teaspoon ground coriander

1/4 teaspoon ground cumin

Salt

1 pound chicken thighs, skinned

1 cup seasoned breadcrumbs

3 tablespoons sesame seeds

Cilantro or parsley sprigs

Combine yogurt, cardamom, coriander, cumin and salt to taste. Add chicken and marinate 20 minutes, turning once. Combine breadcrumbs and sesame seeds. Roll chicken in mixture, then place chicken in non-stick 9-inch pan. Bake at 350 degrees 30 to 40 minutes. Garnish with cilantro. Makes 4 servings.

BAYOU BOUNTY CHICKEN

2 tablespoons oil

3 to 3 1/2-pounds chicken parts, skinned

2 onions, chopped

1 green pepper, seeded and chopped

1 cup chopped celery

2 cloves garlic, minced

1 tablespoon extra spicy seasoning blend

1 (28-ounce) can tomatoes, cut up

Hot cooked rice

Heat pressure cooker and add oil. Brown chicken on all sides in hot oil. Add onions, pepper, celery, garlic, seasoning and tomatoes to pan. Close cooker securely. Place pressure regulator on vent pipe. Cook 10 minutes at 15 pounds pressure. Let pressure drop off on its own. Do not attempt to remove cover until pressure is completely reduced. Serve chicken with rice. Makes 6 servings.

PEKING STIR-FRY

1 to 1 1/2 pounds chicken thighs, skinned

Grated zest and juice of 1 lemon

Grated zest and juice of 1 lime

1 teaspoon sesame oil

1/4 cup soy sauce

1/4 teaspoon ground ginger

2 tablespoons cornstarch

2 tablespoons oil

2 tablespoons Sherry

1/4 pound shitake mushrooms, sliced

1/4 pound Chinese pea pods

1 onion, sliced

1 sweet red pepper, cut into chunks

Hot cooked rice

Cut chicken into bite-sized pieces. Add lemon and lime zest and juices, sesame oil, soy sauce, ginger and cornstarch. Add chicken and marinate 30 to 45 minutes. Remove chicken from marinade, reserving marinade. Stir-fry in hot oil until no longer pink. Add mushrooms, pea pods, onion and red pepper and stir-fry 2 to 3 minutes until vegetables are tender-crisp. Pour in reserved marinade and stir until sauce boils and thickens. Serve with rice. Makes 6 servings.

CHICKEN WITH CILANTRO SAUCE

2 small green peppers

2 tablespoons oil

1 1/2 pounds skinless, boneless chicken thighs

2 (8-ounce) cans tomato sauce

1/2 cup chopped cilantro

1/2 cup coarsely chopped onion

1 clove garlic, minced

Salt

Slice peppers into rings. Lightly saute in hot oil in large skillet. Remove peppers and drain on paper towels. Brown chicken on both sides in oil remaining in skillet. Combine tomato sauce, cilantro, onion, garlic and salt to taste in blender container. Blend until smooth. Pour over chicken in skillet and heat to boiling. Reduce heat and simmer, covered, 5 minutes or until chicken is tender. Place on serving platter and arrange peppers on top. Serve with sauce. Makes 6 servings.