BE CAUTIOUS ABOUT THAT "LITE" PRODUCT March 5, 2003 Susan Noble Family and Consumer Science Extension Agent

In my last column, I mentioned I had been experimenting with main dish recipes to serve to mother's bridge club. Here's the winner - and it was a winner. Usually the ladies don't eat enough to keep a bird alive. This time they were all good members of the Clean Plate Club.

I admit this chicken recipe has more fat than the recipes I usually share with you. But give me a break. It is a chicken recipe. It's baked, not fried. I used "lite" mayo instead of the real stuff. You'll just need to practice portion control. Stop with one serving -- though you'll want a second.

Let me add a caution about that "lite" mayonnaise. Actually, this concern applies to all reduced-fat products from salad dressings to peanut butter, not just mayo. When manufacturers remove fat from a product, such as salad dressing, let's face it -- they also remove flavor. So that consumers will like their product, they usually add something to pump up the flavor. Typically, salt and/or sugar are the added ingredients.

Excess salt (or technically sodium) can be a problem for people with high blood pressure. If you are trying to cut back on sodium, use those nutrition labels. Compare the sodium in reduced-fat products to the sodium in the "real" versions to make the best choice for you.

Diabetics also need to carefully consider reduced-fat products. Remember that sugar is often added to these products. Sugar is a form of carbohydrate. Diabetics need to control the amount of carbohydrate they eat. Generally, doctors will give their patients guidelines on the amount of carbohydrate they can consume. The additional carbohydrate in a reduced-fat product may raise the carbohydrate level above the amount recommended by their doctor. So while reducing fat is generally a good thing, diabetics need to be mindful of carbohydrates they are eating.

The term "sugar free" is also a red flag for diabetics -- and dieters. "Sugar free" makes us think the product has not been sweetened and, thus, has fewer carbohydrates and calories than the real McCoy. Legally, sugar refers to sucrose or white granulated table sugar. A "sugar-free" product simply does not have table sugar.

But what does it have instead? We like the taste of sweet. Manufacturers want to sell their products. Thus, they will often sweeten the product with something else. Typical replacements are fructose, corn syrup, sorbitol, and mannitol. You might as well consider these sugar. They do have carbohydrates and calories; these elements have not magically disappeared.

Sometimes artificial sweeteners are used instead of the sugar (sucrose). Examples include saccharin and aspartame. You may better know such chemicals by brand names like Sweet 'n Low®, NutraSweet®, Equal® , or Splenda®. Artificial sweeteners generally do not contain significant carbohydrates or calories. Products made with these could be considered by diabetics and dieters.

Basically, don't just read the front of the box. Check nutrition labels. Be sure you're getting what you think you're getting. You may just have to do the work yourself.

Diabetics are at increased risk for heart disease and do need to control the amount of fat they eat. But if reduced-fat products may get them into carbohydrate trouble, they need to look at other ways to reduce fat. Techniques include trimming fat from meat, skipping the gravy and cheese sauce, using skim milk instead of whole, and going easy on the salad dressing. There's also baking instead of frying; maybe my recipe was okay after all.

Rinse chicken and pat dry with paper towel. Rub mayonnaise over both sides of each chicken breast. Roll coated chicken in crumbs. Top each breast with slice of cheese and then bacon. Place prepared breasts in baking dish that has been lightly coated with cooking spray. Bake at 350°F for 55 minutes or till chicken is done. Turn oven to broil and broil chicken for 5 minutes to brown and crisp bacon.

Remember this recipe at Christmas. The red and green color combination is perfect for the season.

Cook beans in boiling water for 10 to 15 minutes or just till "tender crisp" (do not overcook.) Drain beans. Return to pan or serving bowl. Add remaining ingredients and stir to combine.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 5/30/03