Overhaul that picnic basket. Forget the fried chicken, potato chips and chocolate cake. On your next outing, take along a batch of chicken prepared with the tangy marinade on this page-it's a recipe that Jessie Pedron, M.D., an internal medicine specialist at Advocate's Ravenswood Hospital Medical Center in Chicago, has treated her family to for years. And before you hit the grocery store, let registered dietitian Joann Peso of Advocate's Trinity Hospital in Chicago suggest a few tips for packing a picnic that won't pack on the pounds:
- Fill pita pockets with lean chicken or turkey, fresh veggies and mustard or vinaigrette dressing.
- Pass up potato chips for low-fat crackers, crusty bread or fresh vegetables (buy them pre-cut and washed at Dominick's).
- Choose vinaigrette-based potato, chicken or tuna salad instead of the mayonnaise-based kind.
- Hold the all-beef hot dogs-try turkey, chicken or tofu franks instead. Watch out, though. Franks that contain turkey or chicken skin may have up to 11 grams of fat-as much as the all-beef variety.
| Dr. Pedron's Filipino-style chicken |
| Four |
3.5-ounce boneless, skinless chicken breast fillets |
| 6 |
cloves garlic, pressed |
| 1/2 |
cup lemon juice (preferably fresh squeezed) |
| 1 |
cup water |
| 2 |
tablespoons low-sodium soy sauce |
| 1 |
teaspoon crushed peppercorn |
| 6 |
medium bay leaves |
| 1 |
tablespoon brown sugar (optional) |
| 12 |
small fresh sage leaves |
|
| Mix ingredients in bowl and add chicken. Marinate overnight or for at least four hours before cooking. Cook chicken on a hot grill. Serve with grilled fresh vegetables basted with olive oil and vinegar, rice, bread and fresh fruit. Serves four. |
| Nutritional analysis per serving of chicken: 260 calories, 5 g fat, 25 g protein Diabetic exchanges per serving of chicken: 3.5 medium-fat meats |
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