Looking for a new chicken or turkey
recipe? Here are three—all from The Genie of The Giblets,
Kate Sherwood.
In the recipes that call for brown rice,
you can lop 30 minutes off the preparation time if you use
instant or already-cooked (like Uncle Ben's - a great
choice!). To hold down the sodium in the recipe that calls
for chicken broth, we used Imagine Organic Low Sodium Chicken
Broth.
WARM CHICKEN PASTA SALAD
To make it vegetarian, omit the chicken and add a can
of drained and rinsed white beans along with the tomatoes.
½ lb. while wheat farfalle or penne
4 cups broccoli florets or broccolini cut into bite-sized
pieces
2 tbs. extra virgin olive oil, divide
4 cloves garlic, minced
½ lb. raw, skinless and boneless chicken breast, cut into
bite-sized pieces
2 lbs. cherry tomatoes, halved
½ tsp. salt
Freshly ground black pepper, to taste
1 bunch basil (stems removed) roughly chopped
¼ cup Parmesan cheese
- Bring a large pot of water to a boil
and cook the pasta according to the package instructions.
Two minutes before the pasta is done, toss in the
broccoli. When the pasta is done, strain in a colander
and return to the pot. Toss with 1 tbs. of olive oil and
cover to keep warm.
- Heat a heavy, deep skillet over
medium-low heat. Add the remaining 1 Tbs. of olive oil
and garlic. Sauté until fragrant, about 30 seconds.
- Add the chicken and sauté until
tender and cooked through, about t3 minutes.
- Add the tomatoes, salt, and pepper.
Toss in the pasta and broccoli.
- Garnish with the basil and Parmesan
cheese. Makes 4 servings.
PER SERVING (2 ½ cups)
Calories: 440
Total fat: 13 g
Sat. fat: 3 g
Trans fat: 0 g
Cholesterol: 40 mg
Sodium: 460 mg
Carbohydrates: 58 g
Protein: 26 g
Fiber: 8 g
TURKEY TETRAZZINI
To make it vegetarian, omit the turkey, use vegetable
broth instead of chicken broth, and increase the mushrooms
to 2 pounds.
1 cup brown rice, whole wheat bulgur, or other whole grain
3 Tbs. extra virgin olive oil, divided
1 lb. white button or cremini mushrooms, cleaned and
quartered
2 leeks, white and pale green parts only, well rinsed and
thinly sliced
1 Tbs. all-purpose flour
1 cup low-sodium chicken broth
1 cup fat-free sour cream
¾ lb. raw, skinless and boneless turkey breast, cut into
bite-sized pieces
2 cups frozen green peas, thawed
¾ tsp. salt
Freshly ground pepper, to taste
- Cook the rice according to the
package instructions.
- Heat a large skillet on high heat
until hot. Add 1 Tbs. olive oil and sauté half of the
mushrooms until golden brown, about 2 minutes. Remove to
a bowl. Repeat with 1 Tbs. olive oil and the remaining
mushrooms.
- Reduce the heat to low. Add 1 Tbs.
olive oil to the skillet and gently cook the leeks until
soft, about 3 minutes. Sprinkle in the flour. Stir in
the broth and sour cream.
- Add the turkey and cook on low hear
until tender and cooked through, about 5 minutes. (Don’t
let the liquid boil. The sauce will separate and the
turkey will get tough).
- Add the peas. Taste and season with
up to ¾ tsp. salt (if needed) and pepper.
- Serve with the rice. Makes 4
servings.
PER SERVING (2 ½ cups)
Calories: 550
Total fat: 14 g
Sat. fat: 3 g
Trans fat: 0 g
Cholesterol: 60 mg
Sodium: 520 mg
Carbohydrates: 71 g
Protein: 37 g
Fiber: 9 g
CHICKEN AND BROCCOLI STIR-FRY
1 cup brown rice
2 cloves garlic, minced
1 Tbs. grated ginger
¼ cup reduced-sodium soy sauce
½ cup water
1 Tbs. brown sugar
1 Tbs. cornstarch
2 tsp. rice wine vinegar
1 Tbs. toasted sesame oil
¾ lb. raw, skinless and boneless chicken breast, cut into
bite-sized pieces
1 Tbs. canola oil
6 cups broccoli florets, rinsed
1 red bell pepper, sliced into strips
½ cup roasted, unsalted cashews
- Cook the rice according to the
package instructions.
- Make the marinade: mix the garlic,
ginger, soy sauce, water, sugar, cornstarch, vinegar, and
sesame oil in a large bowl. Add the chicken and toss to
coat. Set the bowl aside.
- Heat a large deep skillet or wok
over medium-high heat. Add the canola oil and stir-fry
the broccoli until bright green, about 3-5 minutes.
- Add the chicken and the marinade.
Stir-fry until cooked through, about 2-3 minutes. Add the
peppers and remove from heat.
- Garnish with the cashews and serve
immediately with the rice. Makes 4 servings.
PER
SERVING (3 cups)
Calories: 520
Total fat: 18 g
Sat. fat: 3 g
Trans fat: 0 g
Cholesterol: 50 mg
Sodium: 600 mg
Carbohydrates: 61 g
Protein: 32 g
Fiber: 9 g
POULTRY: PICK OF THE QUICK
Chicken and turkey are rich in protein,
low in saturated fat (if you don’t eat the skin), versatile,
and easy to cook.
And companies are working their wings off
to make poultry even easier. Forget whole chickens, or even
boneless and skinless breasts. These days you can buy your
birds already seasoned and grilled or oven roasted and cut up
into cutlets, tenderloins, strips, or cubes.
The downside? Your wallet . . . and your
blood pressure. Most seasoned chicken and turkey is largely
seasoned with salt. You could even end up with a mouthful of
salt from white looks like fresh unseasoned chicken.
Here’s how to find quick-prep poultry that isn’t loaded with
sodium.
Stripped Down
You can throw them in a stir-fry, wrap
them in a tortilla, toss them in a salad, or scatter them on
pasta primavera. They have no more than 2 grams of saturated
fat and about 120 calories per serving. And all you have to
do is take them out of the bag and heat. What’s not to like
about fully cooked chicken strips or diced chicken?
Salt. A modest 3 ounces of most strips
or cubes from Oscar Meyer, Butterball, or Fast Fixin’ supply
700 to 800 milligrams of sodium. That’s about a third to half
of a day’s sodium limit in half a small bag or box.
Some companies shrink their numbers by
shrinking their serving size to 2 ½ ounces (Perdue Short
Cuts), or even 2 ounces (Hormel Natural Choice). But at the
“official” serving of 3 ounces (which we use in our chart),
only a handful of products have less sodium than out cutoffs
for a Best Bite (350 mg) or Honorable Mention (480 mg).
Our advice: if you don’t want to cook
and slice a package of raw, boneless chicken breasts, try
Trader Joe’s unflavored Just Chicken
Of our remaining Best Bites, Perdue’s
Grilled Chicken Breast Strips (300 mg of sodium) pleased the
most palates, closely followed by Hormel Natural Choice
Grilled Chicken Strips (350 mg).
Chicken to Go
Judging by the box, each Foster Farms
Savory Servings Lemon Herb Boneless and Skinless Chicken
Breast Fillet has 360 milligrams of sodium. The catch: the
package’s Nutrition Facts are only for half a 7-ounce fillet.
(That’s legit. The government's official serving size for
poultry is 4 oz. raw, or 3 oz. cooked). If like most people,
you eat the entire breast, you’re talking 720 mg of sodium.
Our chart adjusts the serving of the
“flavored parts” to one breast, drumstick, or thigh, even
though it may weigh as littler as 2 ½ ounces. That leaves
just two Best Bites: Trader Joe’s Pollo Asado Autentico and
Bell and Evans Grilled Chicken Breasts.
Both get plenty of flavor out of their
260 to 280 mg of sodium. The difference? The Pollo Asado has
a Southwestern flair, while Bell and Evans is more natural.
Also, Trader Joe’s (raw) breast meat takes 4 to 5 minutes on
the grill, while B&E’s (cooked) breasts can go from freezer to
plate with just a minor detour through the microwave.
Information compiled by Brian Calkins,
with permission from The Nutrition Action Health Letter,
Center for Science in the Public Interest.