Hi! My name Dr. Julie Gralow, a breast oncologist at the Seattle Cancer Care Alliance. I enjoy exploring new parks the city! In this newsletter we will talk about the benefits of eating a diet low in fat. We also include a delicious recipe for spice-marinated chicken- without the skin. Give it a try!
Cook & Move For Your Life News #4
Benefits of Choosing Foods Low in Fat and a Spice Marinated Chicken Recipe
Benefits of Choosing Foods Low in Fat
Eating a diet low in fat and sugar is linked to a lower of chance of breast cancer returning. Diets low in fat and sugar can naturally decrease total calorie intake and help you manage weight and generally look and feel better and healthier.
Recipe
Chicken without the skin can taste great – and is also naturally low in fat and sugar. Here’s a delicious recipe for Spice Marinated Chicken – without the skin!
Spice-Marinated Roasted Chicken
Makes 8 servings
Ingredients:
- 1 (3 ½ -4 pounds) whole chicken
- ½ cup plain low-fat yogurt
- 2 tablespoons olive oil
- ½ tablespoons mustard
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 4 garlic cloves, minced
- 1 tablespoon minced peeled fresh ginger
- ½ teaspoons Spanish paprika or smoked paprika
- ½ teaspoon ground cumin
- ¾ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions:
1.Preheat oven to 375 degrees F.
2.Place the chicken on a cutting board, breast side down, take the kitchen shears and start to cut at the tail end, about ½ inch to the right of the backbone. Cut all the way up to the neck. Repeat on the other side of the backbone and remove it. Flip the chicken over and push on top of the breast to flatten out even. Transfer to a large bowl.
3.In a medium bowl whisk together the yogurt, olive oil, mustard, lemon juice, lemon zest, garlic, ginger, paprika, cumin, salt and pepper. Pour the yogurt mixture over the chicken and smear all around. Cover with plastic and let it marinate in the refrigerator for 30 minutes.
4.Remove the chicken from the refrigerator and transfer to a baking sheet breast side up. Roast for 50 to 60 minutes until brown and the chicken internal temperature reaches 160 degrees. Remove from the oven and let it cool for 10 minutes before cut it into pieces.
The National Cancer Institute has resources available to help manage life after treatment available here: http://www.cancer.gov/publications/patient-education/facing-forward
For more recipes, how-to articles, and videos on making healthy choices, visit: www.cookforyourlife.org
Questions or comments?
Please contact Sofia Cobos: (206) 321-4818
