Monda has received an impressive number of prizes editorial style and publication, including Nabisco Food Food Writer's Magazine Editor of the Year Award, the New York Art Directors Award for Food Styling and General Foods Nutrition Writing Award. She was president of the Ontario Home Economics Association and president of the Toronto Home Economics Association for two terms.
Frequently interviewed on national television and radio, Monda is the author of the new cookbook Chatelaine, two cookbooks Vitality, Series 7 cookbooks and Quickies Chatelaine Wonder Foods.
1. READY
Examine the chicken before cooking. Once the skin is removed, pockets and bands of white and creamy fat become visible. Cut with scissors; it is the best tool for this task. If you see a long strip of fat, enter one end and pull.
2. REMOVE THE SKIN
Chicken fat is concentrated in the skin. A grilled chicken breast with skin has 7 grams of fat. Removing the skin, removing 5 grams of fat, which is 23 calories.
3. FOAM SURFACE
When you prepare a soup or stew chicken, you can easily skim some of the fat. Just refrigerate everything. The fat will rise to the surface and solidify into a thin layer resembling a pale skin. Use a large shallow spoon or metal spatula to remove and discard the fat.
4. GO SLOWLY
Several recipes cooking begin by asking to add a tablespoon or two of fat in a pan before adding the chicken. Some recipe writers automatically give this instruction without wondering if 2 tablespoons are really needed, while a tablespoon would suffice. In fact you usually need just enough oil or melted butter to create a thin layer at the bottom of the pan to prevent the chicken from sticking or burning. If you cook over moderate heat and avoid patiently up the fire, you can get a nice golden color without needing a lot of fat.
If a soup recipe begins by asking to return onions or garlic in the oil, you can replace it with a little water and simmer until onions are tender and drain.
5. BAKE OR BRAISING
Chicken balls are also easy to prepare meatballs of beef - even easier due to the sticky nature of the ground chicken.
If you do not want to use an oiled pan to fry, simply immerse them in spaghetti sauce and simmer or bake in the oven on a baking sheet lightly coated or sprayed with oil.
6. FRYING CHICKEN HEALTH FALSE
Instead of frying the chicken in 2 or 3 inches of hot oil, you can bake and still get a very appetizing effect crispy breading. Preheat oven to 400 ° F (200 ° C). Dip the chicken in a mixture of milk beat butter with an egg white or brush the chicken pieces in a creamy sauce as salad sauce Caesar. Put bread crumbs and place on a support over a baking sheet. The important thing is to use a brush to lightly brush oil as evenly as possible over the breadcrumbs or spray generously with cooking oil. Bake 30 to 40 minutes.
7. SUBSTITUTE FOR YOUR EARNINGS IN PESTLES CHICKEN WINGS
You've seen these delicate little drumsticks sold in trays in supermarkets. These are perfect substitutes chicken wings. Not only can you swim in this hot sauce that you can not do without you, but can you do a great appetizers at an informal reception. The difference between the wings and drumsticks? The skin and proteins.
The wings have a higher skin, so fat and less meat than drumsticks percentage. Consider all the tapered portions on the wings, all covered with skin, compared to the pieces of meat juicy and brown pestles. It's a bit like mini chicken thighs. To remove even more fat, remove the skin before drumsticks coated with barbecue sauce and bake until perfection.
8. STIR NOT SKIP
Several spring chicken asking spring chicken strips in oil, sometimes several tablespoons. Choose instead to poach the chicken in a little water or chicken broth, then remove from heat. Make then jump all the good vegetables you want and add the sauce. Add the chicken to the very end and stir until hot. Economies of fat - 122 calories and 14 grams of fat per tablespoon unused soup.
9. CHICKEN SOUP
Who does not love a good bowl of creamy chicken? Did you know that you can make a memorable without opening a soup containing cream or a pound of butter or without committing suicide by overdose of calories?
Start by making your favorite chicken broth. Then, just before serving, stir in sour cream. Two tablespoons sour cream 5 percent contain just 35 calories and 1.5 grams of fat, while the same amount of whipping cream weighs you 100 calories and 10 grams of fat.
When you buy cream of chicken, canned, look for those that are labeled low fat or healthy recipe to reduce your soup 70 calories and 7 grams of fat per cup when you dilute according to instructions on the label. These soups are also a good starting point for a chicken pot pie crust or pasta sauce.
10. THE SPREADS ARE NOT ALL EQUAL
A chicken sandwich is a healthy meal, is not it? It depends a lot on what you put on your bread. A good layer of mayonnaise can easily add more than 200 calories by not extending a tablespoon on each slice of bread.
Opt for a low fat version and thus reduce the fat in half or use a creamy Caesar salad dressing low in calories which has so much more flavor and less than half the calories of regular mayonnaise. Thick yogurt and sour cream also adds a rich, creamy element to about half the calories of a Caesar salad dressing low fat.
Better still, mash avocado pieces or spread guacamole on bread. The lawyer is not only full of great nutrients, but contains no cholesterol or saturated fat. In addition, it is the only fruit that contains monounsaturated fatty good for health. Finally, counsel is leading the list of high fiber fruits.
Add slices or chunks of low fat chicken sandwich is much healthier than preparing chicken salad with mayonnaise spread on bread. It's amazing the amount of mayonnaise that goes into preparing a sandwich creamy. A tuna sandwich, for example, which seems to be a smart one sandwich counter the country's most popular choice contains more fat than their steak sandwich and cheese.
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