SPICY AFRICAN DRUMSTICKSServes 4 If you eliminate the crushed pepper in this recipe, it could be a dish children would love. Be sure the peanuts you use in the recipe are fresh. Once a package has been opened, keep it in the refrigerator since peanuts rapidly go rancid. As an emergency first aid measure for peanuts that aren't as fresh as you wish they were, try this tip I got from a peanut farmer in Georgia. Put the peanuts in a sieve and pour boiling water over them. The hot water will wash away some of the oils that are responsible for the off-flavor. 6 chicken drumsticks 2 tablespoons vegetable oil 1 cup chopped onion 1 garlic clove, minced 1 can (16-ounces) tomato puree 1/2 teaspoon salt or to taste 1/8 teaspoon crushed red pepper 1/4 cup peanut butter 1/4 cup chopped peanuts Remove and discard skin from drumsticks. In a 12 x 8-inch microwave-safe utensil, combine oil, onion and garlic. Cover with plastic wrap; microwave at HIGH (100% power) 5 minutes or until onions are tender. Stir in tomato puree, salt and red pepper. Arrange drumsticks in utensil with meatier portion toward outside; spoon tomato sauce over top. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn drumsticks over; re-cover with wax paper and microwave remaining time. Remove drumsticks to serving platter; cover with foil and let stand 10 minutes. Stir peanut butter and peanuts into tomato sauce. Cover with plastic wrap; microwave at HIGH 2 minutes. To serve, spoon sauce over drumsticks.
CORNUCOPIA STUFFED ROASTERServes 8 A roaster stuffed with vegetables and rice is a tasty meal in one dish. The stuffing doesn't increase the cooking time, which is about one hour less in a microwave than required for conventional roasting. 1 whole roaster (about 6 pounds) 1/4 cup hot water 1/4 cup butter or margarine 1 cup frozen peas and carrots 1 1/2 cups cooked rice 2 tablespoons minced fresh parsley 1/2 teaspoon dried thyme 1 teaspoon salt or to taste Browning spray (optional) Remove giblets. In a 1-cup glass measuring cup, place water and butter; microwave at HIGH (100% power) 1 minute. In 1-quart microwave-safe utensil, place peas and carrots; cover. Microwave at HIGH 4 minutes, stirring once; drain. In a small bowl, combine rice, melted butter mixture, peas and carrots, parsley, thyme and salt. Place in cavity of roaster; with rounded wooden picks, fasten skin across cavity opening and at neck. Place roaster, breast side down, on microwave-safe roasting pan. Spray with browning spray or brush roaster with melted butter if desired; cover with wax paper. Microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power). Cook 12 minutes per pound, brushing with drippings several times during cooking. Halfway through cooking time, turn roaster over, using paper towels to protect hands. Pour off drippings and reserve, if desired. Baste roaster with drippings or use browning spray; cover with wax paper and complete cooking. Let stand, covered with aluminum foil, 20 minutes. Test for doneness after standing; juice should run clear with no hint of pink when thigh is pierced. To serve, spoon stuffing into serving bowl and slice roaster. CHICKEN WING PAELLAServes 4-6 Paella is a Spanish dish with a mixture of rice, vegetables, meat and sometimes shellfish. I lived in Spain for a couple of years and came to the conclusion that there must be almost as many versions of Paella as there are Spanish cooks$which means that you have a lot of latitude to vary the ingredients according to what you have handy in your refrigerator. I like this better the next day, when the different flavors have had a chance to "marry." 10 chicken wings 1 pound sweet Italian sausage links 1 teaspoon browning sauce 1 large onion, chopped 1 sweet red pepper, cut into thin strips 1 medium-sized zucchini, chopped 1 can (16-ounces) tomatoes, undrained 1/2 cup hot water 1 teaspoon salt or to taste 1 teaspoon dried oregano 1/2 teaspoon paprika 1/2 teaspoon ground turmeric 1/2 teaspoon Tabasco 2 cups hot cooked rice 1 cup frozen peas, thawed Cut wing-tip section from wings. Set tips aside to cook later in soup or stew, if desired. Brush sausages with browning sauce; cut into 1-inch pieces. In 3-quart microwave-safe dish, place sausage pieces; cover with wax paper. Microwave at HIGH (100% power) 6 to 7 minutes, or until sausage loses its pink color, stirring twice. With slotted spoon remove sausage. To drippings in dish, add onion, red pepper and zucchini; cover with plastic wrap. Microwave at HIGH 5 minutes, stirring twice. Add tomatoes, browned sausages, water, salt, oregano, paprika, turmeric and Tabasco; stir to blend. Arrange chicken wings in circular pattern on top of tomato mixture. Cover with plastic wrap; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power); cook 10 minutes per pound. Halfway through cooking time, turn wings over; re-cover and complete cooking. Stir in hot cooked rice and peas; microwave at HIGH 3 minutes. To warm for serving, cover with plastic wrap to speed cooking and microwave at HIGH until heated through. Let stand 5 minutes before serving.
Are you concerned about the cholesterol in your diet?Are you watching calories and trying to cut down on fat?Has your doctor suggested that you consume less salt?
Then read on. The wonderful thing about chicken is that the low cholesterol and the low calorie recipes are the same. And the flavors that add spark to a low calories recipe are the same ones that can help you get along with little or no salt.
Chicken is the dieter's ray of sunshine. Except for turkey breast, no other popular meat is as low in calories as skinless chicken breast. A 3-ounce portion of skinless broiled chicken breast has only 115 calories. An equivalent size portion of cooked lean trimmed beef would average 189 calories, and cooked lean, trimmed pork is 198 calories.
Chicken is also lowest in saturated fat compared with non-poultry meats.
Grams of Saturated FatCooked 3-ounce portion skinless chicken breast: 0.4Average cooked 3-ounce portion of chicken: 1.1Average cooked 3-ounce portion of lean, trimmed beef: 3.4Average cooked 3-ounce portion of lean, trimmed pork: 3.8
To avoid both fat and calories when cooking with chicken:
_Choose breast meat. This is the leanest part of the bird and has less than half the fat of, for example, thigh meat. Because of its low fat content, it's the only meat I ever serve Frank, and it's the only meat he ever asks for in restaurants.
_Remove the skin. Forty percent of the fat in poultry is attached to the skin and therefore can be easily removed. This is in contrast with other meats, where the fat is dispersed throughout the meat and not so easily removed. One point, though. If you're broiling or baking or grilling chicken, leave the skin on until you're finished cooking; otherwise the meat will lose too much moisture and become tough. I've watched tests done at the Perdue Tenderness Laboratory in which they measured the tenderness of breast meat roasted with the skin and without the skin. The meat cooked with the skin retained its moisture and was startlingly more tender than the meat cooked without the skin.
_Roast, broil, poach, or grill chicken instead of frying it.
_Substitute low fat dairy products in recipes. Use yoghurt or light sour cream instead of sour cream, and non- fat milk instead of regular milk. To be honest, the taste isn't as rich, but if you're watching calories and cholesterol, these substitutions make a substantial difference. For example, plain low fat yoghurt is 122 calories per cup and light sour cream about 360 calories, while the same amount of regular sour cream is 440 to 454 calories. Non-fat milk is 80 to 90 calories per 8-ounce glass, while whole milk is 150 to 160 calories.
_Replace oil or fat in marinades with fresh lemon or lime juice, or with wine or vinegar.
_Broil with wine instead of butter.
_Take advantage of non-caloric pan sprays.
_If you're really counting every single calorie, you may want to choose Cornish hens rather than the older broilers and roasters. Cornish hens and broilers are young birds and they bear the same relationship to the older roasters that veal does to beef: the younger the animal, the lower the fat content. For comparison, the white meat of a Cornish is 35 calories per ounce of cooked meat; the white meat of a broiler is 45 calories per cooked ounce. For low salt diets:
_Avoid prepared sauces such as barbecue sauce or ketchup: usually they are high in salt.
_Season chicken with foods that are naturally high in potassium, such as tomatoes, citrus, raisins or bananas. When you eat foods high in potassium, you don't miss the sodium so much. Tomato paste, by the way, is very high in potassium, and does not have as much added salt as most prepared or canned foods.
_Season foods with garlic, onion, wine and a variety of herbs and spices. Again, you'll miss the sodium less.
_Trick your palette by cooking with your own flavored vinegars. Use a cup of whichever fresh herb you can find, such as tarragon or mint or dill, for two cups of plain white vinegar and then add a garlic clove or twist of lemon peel. Store in a screw top jar for several days and if you want it really strong, leave it for a week. You might taste it along the way to see if it's too strong. Finally, strain it and pour into a sterilized bottle and seal.
_Season chicken with concentrated homemade chicken broth. Make chicken stock (use the recipe on page ___, but omit the salt), boil it down until it's concentrated, and then freeze it in ice cube trays. Use individual cubes to intensify the flavor of casseroles or stir fry dishes.
After a couple of weeks of following a low salt diet, you'll find that your taste changes and that you'll actually be satisfied with far less salt. You'll even find that the olives and potato chips and peanuts that once tasted just right, now seem too salty. We've found that with salt, the less you eat, the less you feel you need$but be patient because this doesn't happen overnight.
For that matter, a preference for low fat cooking may not happen overnight either. In fact, to level with you, I think that in most cases it won't happen overnight. If you're not used to the low fat substitutions for rich sauces and gravies, some of the recipes in this chapter may seem downright Spartan to you the first time you try them. But once you're used to them, you may find as Frank and I have, that with time it's not only possible to get used to lighter cooking, it's actually possible to prefer it.
BARBECUE DRUMSTICKSServes 8 Microwave Recipe To save additional fat and calories, remove the skin from the drumsticks. I wouldn't recommend this for a conventional oven recipe because the meat would dry out. But microwaving retains moisture, and the sauce adds flavor. 8 roaster drumsticks 1 cup water 1/2 cup finely chopped onion 1/3 cup tomato paste 1 tablespoon vinegar 2 cloves garlic, minced 1-1/2 teaspoons chili powder 1 teaspoon dry mustard 1/4 teaspoon ground pepper Remove skin from drumsticks and discard. In 4-cup glass container, combine water, onion, tomato paste, vinegar, garlic, chili powder, mustard and pepper until well blended. Cover with plastic wrap; microwave at HIGH (100% power) 5 minutes. Stir and microwave, uncovered, 5 minutes longer. Pour half the mixture over bottom of a 12 x 8-inch microwave-safe utensil. Place drumsticks in sauce with meatier portions toward outer edge of utensil. Pour remaining sauce over drumsticks; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 12 minutes per pound. Halfway through cooking time, turn drumsticks over and move drumsticks to sides of utensil. Re-cover with wax paper; complete cooking. Let stand, covered, 15 minutes before serving. Nutritional Figures Per Serving Calories 94. Protein 16 grams. Carbohydrate 3 grams. Fat 2 grams. Cholesterol 51 mg. Sodium 142 mg. BURGUNDY CHICKENServes 4 Microwave Recipe The Perdue home economists say that microwave recipes are often more nutritious than their conventional versions because microwaving requires much less liquid, ensuring that vitamins and minerals are not washed away. 1 chicken, cut in serving pieces 1/2 cup Burgundy or other dry red wine 1/2 cup low-sodium chicken broth 1 teaspoon dried thyme leaves 1/4 teaspoon ground pepper 1 bay leaf 1/2 pound pearl onions, peeled 1/4 pound small mushrooms, sliced 8 small new potatoes, cut into quarters 2 carrots (about 1 cup), thinly sliced 2 tablespoons water 1-1/2 tablespoon cornstarch Remove and discard skin and visible fat from the larger chicken pieces. In a 3-quart microwave-safe utensil, combine wine, chicken broth, thyme, pepper, and bay leaf. Add onions, mushrooms, potatoes, and carrots. Cover and microwave at HIGH (100% power) 5 minutes. Arrange chicken on top of vegetables, bone-side up, with meatier portions toward outer edge of utensil. Cover with wax paper; microwave at HIGH 15 minutes. Turn chicken pieces over and rearrange, spooning vegetable mixture over each piece. Re- cover; microwave 5-6 minutes per pound or until chicken and vegetables are fork tender. Remove chicken pieces and vegetables; cover to keep warm. In microwave-safe cup, combine water and cornstarch. Add small amount of hot pan juices to cup and stir to blend; gradually stir cornstarch mixture into remaining juices. Microwave on HIGH 2 minutes; stir and microwave 2 minutes longer or until boiling. Serve sauce over chicken and vegetables. Nutritional Figures Per Serving Calories 438. Protein 42 grams. Carbohydrate 29 grams. Fat 17 grams. Cholesterol 122 mg. Sodium 137 mg. CHICKEN AU POIVREServes 4 Pepper's piquant flavor helps disguise the lack of salt. l roaster boneless breast or 1 package thin sliced roaster breast 2 tablespoons flour 2 teaspoons cracked black pepper l teaspoon dry mustard 2 tablespoons vegetable oil 1 clove garlic, minced 1/2 cup dry red wine 1 tablespoon minced, fresh parsley Remove and discard visible fat from boneless breast; slice thin. (You can skip this step if you have the thin sliced roaster breast.) Place chicken slices between sheets of plastic wrap and pound to 1/8 inch thickness. On wax paper, combine flour, pepper and mustard. Lightly coat chicken with flour mixture, pressing to make pepper adhere. In large skillet over medium-high heat, heat oil. Add garlic; saute 30 seconds. Place chicken in skillet so that pieces do not touch. Cook about 3 minutes or until lightly browned, turning once. Remove to serving platter; keep warm. Pour off fat; stir in wine. Cook over high heat, stirring constantly 2 to 3 minutes or until thickened and liquid is reduced by one-half. Stir in parsley. Spoon sauce over chicken.
Nutritional Figures Per ServingCalories 255. Protein 36 grams. Carbohydrate 5 grams.Fat 9 grams. Cholesterol 90 mg. Sodium 81 mg.
CHICKEN PROVENCALServes 4 Microwave Recipe Do you know why you brown chicken first in traditional stews and casseroles? It's to seal in the juices. You don't need to in microwave cooking, so you save the fat calories from the butter or margarine or oil you'd use for browning, and the chicken still ends up moist and tender. 4 chicken breast halves 3 cups coarsely chopped fresh Italian plum tomatoes
or a 28-ounce can, drained 1-1/2 cups sliced mushrooms (12-ounces) 1/3 cup chopped onion 1 clove garlic, minced 1/2 teaspoon dried basil 1/4 teaspoon salt or to taste 1/4 teaspoon ground pepper 2 tablespoons dry white wine 1 tablespoon cornstarch 2 tablespoons minced fresh parsley Remove and discard skin from chicken breasts. In a 3-quart microwave-safe utensil, combine tomatoes, mushrooms, onion, garlic, basil, salt and pepper. Cover with wax paper. Microwave at HIGH (100% power) 5 minutes. Meanwhile, in cup combine wine and cornstarch, stir into tomato mixture. Place chicken breasts, bone-side up and meatier portions toward outside of utensil, on top of tomato mixture. Cover with wax paper; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 10 minutes per pound. Halfway through cooking time, turn chicken breasts over and stir tomato mixture. After cooking, let stand, covered, 10 minutes. Remove chicken to serving platter; stir parsley into tomato mixture and spoon some over breasts; serve remaining sauce on side.
Nutritional Figures Per Serving Calories 347. Protein 63 grams. Carbohydrate 13 grams. Fat 4 grams. Cholesterol 152 mg. Sodium 283 mg.
CHICKEN RATATOUILLEMakes 6 drumsticks. When "ratatouille" appears in a recipe's name, you can be sure it will have eggplant in it and probably tomatoes and peppers as well. These vegetables will be noticeably more delicious if you use them very fresh rather than after storage in the refrigerator. The flavor of these vegetables all deteriorate at refrigerator temperatures. They're warm weather crops and nature didn't mean for them to be in the chilling temperatures of a refrigerator. 6 chicken drumsticks 2 tablespoons vegetable oil 1 cup coarsely chopped onion 1 clove garlic, minced 1/2 pound eggplant, peeled and cubed 2 medium zucchini (about 1/2 pound) cubed 2 medium tomatoes, coarsely chopped 1 green pepper, cut in thin 1-inch strips 1 tablespoon minced, fresh basil or 1 teaspoon dried 3/4 teaspoon minced, fresh oregano or 1/4 teaspoon dried 1/4 teaspoon ground pepper Remove and discard skin and visible fat from drumsticks. In large skillet, over medium-heat, heat oil. Add drumsticks; cook about 15 minutes, turning until browned on all sides. Remove drumsticks; drain on paper towels. Add onion and garlic; cook 1 minute, stirring frequently. Add eggplant, zucchini, tomatoes, green pepper, basil, oregano and pepper. Cook 5 minutes, stirring occasionally. Place drumsticks in vegetable mixture; cook about 30 minutes longer or until drumsticks are tender, occasionally spooning vegetables over chicken.
Nutritional Figures Per Drumstick Calories 126. Protein 12 grams. Carbohydrate 8 grams. Fat 6 grams. Cholesterol 33 mg. Sodium 41 mg.
CHICKEN IN MUSTARD SAUCEServes 4 If controlling sodium is important to you, use an ordinary table wine for the white wine called for in this recipe. Cooking wines often contain salt and should be avoided by anyone who is watching sodium intake. Likewise, sweet wines and fortified ones such as sherry, Madeira and Marsala should be used sparingly because they are higher in calories than dry wines. No wines contain alcohol after cooking. 1 roaster boneless breast or 1 package thin sliced roaster breast 3 tablespoons vegetable oil, divided 1/2 pound mushrooms, sliced (2 cups) 2 tablespoons minced, fresh parsley l tablespoon minced shallot or scallion l/8 teaspoon ground pepper l/2 cup low-sodium chicken broth l/4 cup dry white wine l tablespoon Dijon mustard Remove and discard visible fat from breast; slice thin. (If using thin sliced product, skip this step.) In a large skillet over medium-high heat, heat 2 tablespoons oil. Add breast slices a few at a time, placing so that pieces do not touch. Saute 4 minutes, turning once, until chicken is lightly browned on both sides. Remove from skillet; keep warm. Heat remaining oil. Add mushrooms, parsley, shallot and pepper. Stirring frequently, cook 2 minutes. Stir in broth and wine; bring to a boil and cook until liquid is reduced by half (about 1/3 cup). Reduce heat to low; stir in mustard until well blended. Spoon over chicken.
Nutritional Figures per Serving Calories 286. Protein 37 grams. Carbohydrate 4 grams. Fat 13 grams. Cholesterol 90 mg. Sodium 201 mg.
CHICKEN VERONIQUEServes 4 Any recipe with the name Veronique will have grapes in it. When buying grapes at the supermarket, you can tell how fresh they are by how green and pliable the stem is. Another way of telling is to give the bunch a quick shake. If it's fresh, none of the individual grapes should fall from the bunch. I should warn you, though, that shaking the bunch will not do anything for your popularity with the store's produce manager. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1/2 lemon Ground pepper 1 tablespoon unsalted margarine 1-1/2 teaspoons cornstarch 1/2 cup low-sodium chicken broth 1/4 cup dry white wine 1 cup seedless green grapes, halved Remove and discard any visible fat. Butterfly breast halves to make scaloppine. Skip the previous step if you are using thin sliced boneless roaster breasts. Rub with lemon and sprinkle lightly with pepper. In large skillet over medium heat, melt margarine. Add scaloppine, in batches if necessary, so that they do not touch. Saute 4 minutes, turning once, until chicken is lightly browned on both sides and just cooked through. Remove from skillet; keep warm. In small bowl, stir together cornstarch, broth and wine until smooth; add to skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in grapes until heated through. To serve, spoon grapes and sauce over chicken.
Nutritional Figures Per Serving Calories 233. Protein 36 grams. Carbohydrate 9 grams. Fat 5 grams. Cholesterol 90 mg. Sodium 87 mg.
CHICKEN BREASTS WITH VEGETABLESServes 4 Whenever possible, choose crisp, fresh vegetables over their canned or frozen counterparts. Fresh vegetables have better color, flavor and texture. When using frozen or canned products, be sure to look for those with no salt added. This kind of nutritious, high vitamin, low calorie meal that features breast meat is a mainstay for Frank and me, and it has been for him for a long time. His grown daughter, Bev Nida, tells me that one of her childhood memories of Frank was that if he was late for dinner, ("and he always was"), everyone knew to save a chicken breast for him.
4 chicken breasts halves 2 tablespoons unsalted margarine 2 large carrots, cut into matchstick strips (1-1/2 cups) 2 ribs celery, cut into matchstick strips (1-1/2 cups) 1 green pepper, cut into matchstick strips (1 cup) 1 small shallot, minced 1 cut low-sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch Remove and discard skin and visible fat from chicken breasts. In large skillet over medium heat, melt margarine. Add chicken, cook 10 to 15 minutes, turning until browned on all sides. Remove chicken; drain on paper towels. Add carrot, celery, green pepper, and shallot; cook stirring constantly, 2 minutes. Remove vegetables; set aside. Stir in broth and pepper; add chicken. Reduce heat to low; cover and simmer 15 minutes or until chicken is cooked through. Remove breasts to serving plate; keep warm. In cup, stir together water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in vegetables ; cook until heated through. To serve, spoon vegetables over chicken. Nutritional Figures Per Serving
Calories 380. Protein 62 grams. Carbohydrate 9 grams. Fat 9 grams. Cholesterol 152 mg. Sodium 201 mg.
CHICKEN STROGANOFFServes 4 This is a 1990s version of a nineteenth-century Russian classic. By substituting plain, lowfat yogurt for sour cream, you're decreasing the calories in this recipe by 332 calories. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons vegetable oil, divided 2 medium onions, thinly sliced 1/2 pound mushrooms, thinly sliced (2 cups) 1 clove garlic, minced 1/2 cup low sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch 1 container (8-ounces) plain low-fat yogurt hot cooked noodles, cooked without salt Remove and discard visible fat from chicken; slice chicken in thin strips. In large skillet over medium heat, heat 1 tablespoon oil. Add onions; cook 2 minutes, stirring frequently. Add mushrooms; cook 3 minutes longer. Remove vegetables from skillet; set aside. Heat remaining oil in skillet. Add chicken and garlic; cook 3 minutes or until chicken turns white, stirring frequently. Return vegetables to skillet; add broth and pepper.
In cup, blend water and cornstarch; stir into skillet. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Remove from heat; stir in yogurt until well blended. Heat gently over low heat (do not boil). Serve over noodles.
Nutritional Figures Per Serving Calories 427. Protein 65 grams. Carbohydrate 13 grams. Fat 12 grams. Cholesterol 155 mg. Sodium 182 mg.
CITRUS-MARINATED CHICKEN WINGSServes 3 Taste tests show that the parts of the bird that get the most exercise, such as the wings, leg, and neck have the deepest flavor. The seasonings in this recipe bring out the wonderful flavor of wings. 10 chicken wings 3 tablespoons vegetable oil grated peel and juice of 1 lemon grated peel and juice of 1 orange 2 cloves garlic, minced 6 whole cloves 2 bay leaves Fold wing tips back to form triangles. Place wings in shallow baking pan. In small saucepan, stir together remaining ingredients and heat over medium heat 5 minutes. Pour mixture over wings. Cover; refrigerate several hours or overnight. Preheat oven to 400oF. Bake wings 30 minutes or until tender, basting occasionally.
Nutritional Figures Per Serving Calories 137. Protein 9 grams. Carbohydrate 2 grams. Fat 10 grams. Cholesterol 25 mg. Sodium 24 mg.
ROASTER BREAST A L'ORANGEServes 6 If you have a choice when buying the orange for this recipe, buy a Valencia in preference to a Navel. Navel oranges are excellent eating oranges, but they're not good juice oranges; the juice develops an off flavor if not used within half an hour. The Valencia, on the other hand, has a more stable flavor in its juice form. 1 roaster breast 1-1/2 tablespoons cornstarch 1-1/2 tablespoons firmly packed brown sugar Dash ground pepper 2/3 cup orange juice 2/3 cup low-sodium chicken broth 1/4 cup julienne-cut orange peel strips 1 tablespoon fresh lemon juice Preheat oven to 350oF. Place breast skin-side up in roasting pan; roast 45 minutes. Meanwhile, in 2-quart saucepan, stir together cornstarch, sugar and pepper. Gradually stir in orange juice and broth until smooth. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Remove from heat. Stir in orange peel and lemon juice. Roast chicken, basting frequently with sauce for 20 minutes longer or until juices run clear with no hint of pink when a cut is made near the bone. Heat remaining sauce and serve with roaster breast.
Nutritional Figures Per Serving Calories 168. Protein 20 grams. Carbohydrate 9 grams. Fat 5 grams. Cholesterol 54 mg. Sodium 54 mg.
CORNISH HENS WITH MUSHROOMSServes 4 Skim milk contains all the calcium and protein of whole milk. Use it to make a prudent version of mushroom "cream" sauce. 2 fresh Cornish game hens 3 tablespoons vegetable oil 1/2 pound mushrooms, halved or quartered 2 small onions, peeled and cut in thin wedges 1 cup low-sodium chicken broth 1/8 teaspoon ground pepper 2 bay leaves 1 cup skim milk 1 tablespoon cornstarch Remove and discard any fat from cavities of hens. In a 5- quart Dutch oven or large deep skillet, over medium heat, heat oil. Add hens; cook about 20 minutes, turning to brown on all sides. Remove hens from pan and set aside. Pour off all but 2 tablespoons drippings; stir in mushrooms and onion. Cook 3 minutes or until tender, stirring occasionally. Stir in broth, pepper and bay leaves. Return hens to pan; reduce heat to medium low. Cover and simmer 45 minutes or until tender. Remove hens to serving platter and cut in half. Discard bay leaves. In cup, blend milk and cornstarch until smooth; stir into liquid in pan. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Serve sauce with hens.
Nutritional Figures Per Serving Calories 446. Protein 38 grams. Carbohydrate 9 grams. Fat 28 grams. Cholesterol 111 mg. Sodium 151 mg. CORNISH HENS WITH APPLE STUFFINGServes 4 Microwave Recipe No extra cooking time is needed when you stuff fresh Cornish game hens before microwaving. 2 fresh Cornish game hens 3 tablespoons unsalted margarine, divided 1 tart red apple, coarsely chopped 1/4 cup chopped celery 1/4 cup chopped onion 1 cup fresh whole-wheat bread cubes (2 slices) 1/2 teaspoon poultry seasoning 1/8 teaspoon ground pepper 2 tablespoons cider or apple juice divided 1/4 teaspoon paprika Remove and discard any fat from cavities of hens. Place 2 tablespoons margarine in a 4 cup glass container; microwave at HIGH (100% power) 45 seconds. Add apple, celery and onion; cover with plastic wrap. Microwave at HIGH (100% power) 3 minutes, stirring once. Stir in bread cubes, poultry seasoning, pepper and 1 tablespoon cider. Spoon stuffing mixture lightly into cavities and close openings with toothpicks. Arrange hens, with legs pointing toward center, on microwave-safe roasting utensil. Place remaining 1 tablespoon margarine in custard cup; microwave at HIGH 25 seconds. Stir in remaining 1 tablespoon cider and paprika; brush mixture on hens. Cover hens with wax paper. Microwave at MEDIUM HIGH (70% power) 10 minutes per pound (combined weight of both hens). Let stand, covered, 10 minutes. To serve, cut hens in half.
Nutritional Figures Per Serving Calories 436. Protein 35 grams. Carbohydrate 13 grams. Fat 26 grams. Cholesterol 110 mg. Sodium 170 mg.
CURRIED ROASTER DRUMSTICKSServes 4 In this recipe, you'll see vegetable oil instead of butter or margarine or lard. Solid fats contain saturated fat, either because they came from animal sources (butter or lard) or because they have been hydrogenated (shortening or margarine). 5 roaster drumsticks 2 tablespoons vegetable oil 2 medium apples (diced 2 cups) 3/4 cup chopped onion 1 clove garlic, minced 1 tablespoon curry powder 1 teaspoon ground ginger 1/4 teaspoon ground pepper 1-1/2 cups low-sodium chicken broth 3 tablespoons cold water 1-1/2 tablespoons cornstarch Remove and discard skin and visible fat from drumsticks. In large skillet over medium-high heat, heat oil. Add drumsticks; cook about 15 minutes, turning until browned on all sides. Remove; drain on paper towels. Pour off all but 1 tablespoon fat. Add apple, onion, garlic, curry, ginger and pepper; cook 2 to 3 minutes, stirring frequently. Stir in broth. Return chicken to skillet; reduce heat to medium low. Simmer, uncovered, stirring occasionally for 40 minutes or until chicken is tender and cooked through. Remove chicken to platter; keep warm. In cup, blend water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring occasionally. Spoon sauce over chicken.
Nutritional Figures Per Serving Calories 207. Protein 17 grams. Carbohydrate 15 grams. Fat 9 grams. Cholesterol 51 mg. Sodium 74 mg.
GREEK LEMON CHICKENServes 4 This recipe adapts well to barbecuing. 1 chicken (3 pounds), quartered 1/2 cup fresh lemon juice (about 2 lemons) 2 tablespoons cold pressed (extra virgin) olive oil 1 medium-sized onion, sliced into thin rings 2 tablespoons minced fresh oregano or 2 teaspoons dried 2 teaspoons minced fresh thyme or 1/2 teaspoon dried 1/4 teaspoon ground black pepper Cayenne pepper to taste (optional) Lemon wedges, fresh oregano and thyme leaves (optional garnish) Remove and discard visible fat from chicken. In large, shallow bowl, combine remaining ingredients except garnishes. Add chicken and marinate in refrigerator 30 minutes or longer. Preheat broiler. Drain chicken from marinade; place on rack in broiler pan. Broil chicken quarters, 4 inches from heat, for 30 to 35 minutes or until cooked through, turning and basting with marinade 3 to 4 times during cooking. Add onion rings during last 10 minutes of broiling time. Serve chicken with onion slices and garnish with lemon wedges, and sprigs of fresh oregano and thyme, if desired.
Nutritional figures per serving Calories 389. Protein 38. Carbohydrate 5 grams. Fat 24 grams. Cholesterol 122 mg. Sodium 110 mg.
LEMON DRUMSTICKS AND THIGHSServes 4 Both the grill and the broiler are good friends to the dieter because any fat that cooks out of your chicken just drops away into the fire or pan below. The juice and rind from lemons help achieve tasty, no salt basting. 4 chicken drumsticks 4 chicken thighs 1/3 cup lemon juice 3 tablespoons water 2 tablespoons vegetable oil 1 tablespoon finely shredded lemon peel 1 clove garlic, minced 1/4 teaspoon salt (or less) 1/8 teaspoon ground pepper Remove and discard skin and visible fat from drumsticks and thighs. Place in large, shallow dish. In small bowl, stir together lemon juice, water, oil, lemon peel, garlic, salt and pepper; pour over chicken. Cover; refrigerate several hours or overnight, turning occasionally. Prepare outdoor grill for cooking or preheat broiler. Remove from marinade. Grill 6 inches from source of heat or broil indoors, cooking about 30 to 40 minutes or until tender and golden brown; turn and baste frequently with marinade.
Nutritional Figures Per Serving Calories 220. Protein 26 grams. Carbohydrate 2 grams. Fat 12 grams. Cholesterol 80 mg. Sodium 217 mg.
ORIENTAL CHICKEN AND VEGETABLESServes 4 Fresh garlic is definitely better than powdered garlic. If you haven't been using it, give fresh garlic a try. Look for garlic cloves with plump, firm heads that have a fresh appearance. The paper-like casing should be dry and should completely cover the individual garlic cloves, and there should be no trace of sprouting. Store garlic in a cool, dry place, but don't refrigerate it. I asked a garlic grower why not, and he told me that cool temperatures can increase the garlic's tendency to sprout. 4 roaster boneless thigh cutlets 2 tablespoons cornstarch Ground pepper to taste 1 cup low-sodium chicken broth at room temperature 1 tablespoon reduced-sodium soy sauce 2 tablespoons vegetable oil 2 tablespoons sliced scallions 1 clove garlic, minced 1 cup diagonally sliced carrots (about 2 medium) 1 cup snow peas 1 cup well-drained bean sprouts 1 can (8-ounces) sliced water chestnuts, drained hot cooked rice (cooked without salt) Trim visible fat from thighs; cut chicken in thin strips. In small bowl, stir together cornstarch and pepper. Gradually stir in broth and soy sauce until smooth; set aside. In wok or large skillet over medium-high heat, heat oil. Add green onions and garlic; stir-fry 30 seconds. Add chicken and carrots; stir-fry 3 to 5 minutes or until chicken turns white and carrots are tender crisp. Add snow peas, bean sprouts and water chestnuts. Stir-fry to heat through. Re-stir cornstarch mixture; add to wok. Over medium heat, bring to a boil; boil l minute, stirring constantly. Serve over rice.
Nutritional Figures Per Serving Calories 304. Protein 28 grams. Carbohydrate 17 grams. Fat 13 grams. Cholesterol 73 mg. Sodium 268 mg.
PASTA PRIMAVERA WITH CHICKENServes 6 Because freshly grated Parmesan cheese has a more intense flavor than pre-grated cheese, you can use less of it, and in the process, you'll be saving on both fat and calories. When I'm cooking pasta for Frank, I omit both the oil and salt called for in the directions on the pasta package. If we're having guests, though, I use the salt and oil called for in the package directions; people who aren't used to low-fat, low-salt cooking would find it pretty bland otherwise. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons vegetable oil, divided 4 scallions, cut in julienne strips (about 1/2 cup) 2 cloves garlic, minced 1 pound asparagus, peeled, cut in 2-inch pieces or julienne zucchini (about 2 cups) 2 carrots, peeled, cut in julienne strips (about 1 cup) 1/2 cup low-sodium chicken broth 1/2 cup dry white wine 1/4 cup minced fresh parsley 1 1/2 teaspoons minced, fresh oregano, or 1/2 teaspoon dried 1/8 teaspoon ground pepper 1/2 pound spaghetti, cooked, drained 1/3 cup freshly grated Parmesan cheese Slice breast meat into thin strips. In a large skillet, over medium-high heat, heat 1 tablespoon oil. Add scallions and garlic; cook 1 minute, stirring frequently. Add chicken; cook 2 to 3 minutes or until chicken turns white, stirring constantly. Remove chicken and vegetables; set aside. Heat remaining oil in skillet; add asparagus and carrots and cook 2 minutes, stirring frequently. Stir in broth, wine, parsley, oregano and pepper; simmer 1 to 2 minutes or until vegetables are tender crisp. Place spaghetti on large platter; top with chicken mixture. Sprinkle with cheese. Toss and serve.
Nutritional Figures Per Serving Calories 417. Protein 48 grams. Carbohydrate 34 grams. Fat 9 grams. Cholesterol 105 mg. Sodium 185 mg. PINEAPPLE-MINTED ROASTERServes 8 Microwave Recipe Fat attracts more microwave energy than muscle does. That's good for you if you're on a low-fat diet because when you microwave chicken, the fat will render out into the drippings where you can easily discard it. 1 whole roaster (about 6 pounds) 1 can (20-ounces) pineapple chunks in their own juice about 1/2 cup pineapple juice, orange juice, or water 1-1/2 tablespoons cornstarch 5-6 small sprigs fresh mint or 1-1/2 teaspoons dried mint leaves 2 tablespoons unsalted margarine, melted Remove and discard any visible fat from roaster cavity. Remove giblets. Place, breast side down, on microwave-safe roasting utensil. Drain pineapple chunks, reserving juice and chunks. Add additional juice or water to reserved juice to measure 1-1/2 cups. Place cornstarch in 4-cup glass container and gradually stir juice into cornstarch until smooth. Microwave at HIGH (100% power) 2 minutes; stir and microwave 2 minutes longer or until mixture boils and thickens. Add mint (if using fresh mint, remove sprigs after five minutes). Remove 1/2 cup of mixture for glaze; stir pineapple chunks into remaining mixture for sauce and set aside. Brush roaster with melted margarine; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 to 12 minutes per pound, brushing with glaze several times during cooking. Halfway through cooking time, turn roaster over, using paper towels to protect hands. Pour off drippings and reserve, if desired. Baste bird with glaze and cover again with wax paper; complete cooking. Let stand, covered with aluminum foil, 20 minutes. (Standing time is important even if Bird-Watcher Thermometer has popped.) After standing time, juice should run clear with no hint of pink when thigh is pierced. To reheat sauce, microwave at HIGH for two minutes. Serve hot sauce with roaster.
Nutritional Figures Per Serving: Calories 343. Protein 38 grams. Carbohydrate 14 grams. Fat 14 grams. Cholesterol 107 mg. Sodium 97 mg. ROASTED CORNISH HENS WITH NEW POTATOESServes 4 When you combine tender-skinned new potatoes with Cornish game hens, you have almost a complete meal in one pan. Add a fresh green vegetable to complete a wholesome menu. 2 fresh Cornish game hens vegetable cooking spray 2 tablespoons unsalted margarine, melted 1 teaspoon minced shallot or scallion 1 and 1/2 teaspoons fresh rosemary or 1/2 teaspoon dried ground pepper to taste 6 small new potatoes, quartered 16 pearl onions, peeled 1 cup low-sodium chicken broth 2 tablespoons cold water 1 tablespoon cornstarch Preheat oven to 350oF. With sharp knife or poultry shears, cut hens lengthwise in half. Remove and discard any visible fat from cavity. Spray shallow roasting pan lightly with vegetable cooking spray. Place hens skin-side up in pan. Stir together margarine and shallot; brush on hens and sprinkle with rosemary and pepper. Arrange potatoes and onions around hens. Cover pan with foil. Bake 20 minutes. Uncover and continue baking, basting occasionally, 20 to 30 minutes or until hens and vegetables are tender. Remove to serving platter. Cover with foil; keep warm. Pour pan drippings into measuring cup. Allow to stand several minutes until fat drippings separate from hen juices; discard fat. Return hen juices to roasting pan; add broth. Bring to a boil over medium heat, stirring up brown bits from bottom of pan. In cup, blend water and cornstarch until smooth; stir into broth mixture. Bring to a boil; boil 1 minute, stirring constantly. Serve gravy with hens and vegetables. Nutritional Figures Per Serving Calories 463. Protein 38 grams. Carbohydrate 25 grams. Fat 23 grams. Cholesterol 110 mg. Sodium 129 mg.
ROASTER PAPRIKASHServes 8 This comment has nothing to do with this recipe, but I'm slipping it in here because I thought you might like to know about it! Fitness declines if you exercise two days or less each week. Fitness is maintained if you exercise three days a week. Fitness is improved if you exercise four or more days a week. 1 whole roaster (about 6 pounds) 1/4 cup vegetable oil 8 small white onions, peeled 4 carrots, peeled and quartered 1-1/4 cups low-sodium chicken broth 2 tablespoons paprika, divided 1/4 teaspoon ground pepper 1/4 cup water 2 tablespoons cornstarch 1 cup plain low-fat yogurt Remove and discard any visible fat from cavity. Remove giblets, tie legs together and fold wings back. Fasten neck with wooden pick or small skewer. In 8-quart saucepot over medium heat, heat oil. Add roaster. Cook about 30 minutes, turning until browned on all sides. Remove and set aside. Add onions and carrots; cook 3 minutes, stirring frequently. Remove vegetables. Pour off fat and stir in broth, 1 tablespoon paprika and pepper. Return roaster to saucepot; sprinkle with remaining paprika. Arrange onions and carrots around roaster. Reduce heat to medium low; cover and simmer 1 hour or until roaster juices run clear with no hint of pink when thigh is pierced and vegetables are tender. Remove roaster and vegetables to serving platter; keep warm. In cup, blend water and cornstarch until smooth; stir into liquid in saucepot. Bring to a boil over medium heat; boil 1 minute, stirring constantly. Remove from heat; add yogurt and stir until well blended and smooth. Heat gently over low heat; do not boil. Serve sauce with roaster and vegetables.
Nutritional Figures Per Serving Calories 387. Protein 41 grams. Carbohydrate 12 grams. Fat 19 grams. Cholesterol 109 mg. Sodium 142 mg.
TANDOORI CORNISH HENSServes 4 Fresh Cornish game hens contain even less fat and fewer calories than larger poultry and are close in size and flavor to the chickens traditionally used for India's Tandoori Chicken. If you want a barbecue version of this, using chicken breasts, look for "Boneless Breasts Tandoori" in Chapter Five. 2 fresh Cornish game hens 1/3 cup plain yogurt 2 tablespoons vegetable oil 2 tablespoons lime juice 1 tablespoon curry powder 2 cloves garlic, minced 2 teaspoons minced fresh gingerroot 1 teaspoon grated lime peel 1 teaspoon chili powder 1 teaspoon paprika With sharp knife or poultry shears, cut hens lengthwise in half. Remove and discard any visible fat from cavities. Place hens in large shallow baking dish. In small bowl, stir together remaining ingredients; brush on all sides of hens. Cover; refrigerate several hours or overnight to marinate. Preheat oven to 400oF. Place hens on rack in shallow baking pan; brush with marinade. Bake 15 minutes. Reduce oven temperature to 350oF; bake 20 to 25 minutes longer or until chicken is tender and juices run clear with no hint of pink when thigh is pierced with a fork.
Nutritional Figures Per Serving: Calories 384. Protein 36 grams. Carbohydrate 4 grams. Fat 24 grams. Cholesterol 111 mg. Sodium 124 mg.
TARRAGON ROASTED CHICKENServes 4 Make a light, clear pan gravy for chicken by removing fat from drippings and using cornstarch instead of flour to thicken; 1 tablespoon cornstarch = 2 tablespoons flour. 1 whole chicken (about 3 pounds) 3 tablespoons unsalted margarine 1 tablespoon minced fresh tarragon or 1-1/2 teaspoons dried 1/8 teaspoon ground pepper 4 sprigs fresh parsley 2 cloves garlic, peeled 1 cup low-sodium chicken broth 2 tablespoons dry white wine 1 tablespoon cornstarch Remove and discard any visible fat from cavity of chicken. Remove giblets. Preheat oven to 350oF. In small saucepan, over medium heat, melt margarine; stir in tarragon and pepper. Place parsley and garlic in cavity of chicken; tie legs together. Place chicken, breast-side up, in roasting pan; brush with tarragon mixture. Roast, brushing occasionally with remaining tarragon mixture, for about 1 1/2 hours or until juices run clear with no hint of pink when thigh is pierced. Remove chicken to serving platter; keep warm. Pour pan drippings into measuring cup. Allow to stand several minutes until clear fat drippings separate from chicken juices; discard fat drippings. Return chicken juices to roasting pan; add broth. In cup, blend wine and cornstarch; stir into roasting pan. Over medium heat, bring to a boil, stirring up brown bits from bottom of pan; boil 1 minute. Serve gravy with chicken.
Nutritional Figures Per Serving Calories 407. Protein 39 grams. Carbohydrate 3 grams. Fat 25 grams. Cholesterol 122 mg. Sodium 124 mg.
THYME THIGHSServes 4 Wine is a flavor bargain, if you're counting calories. The alcohol calories in this recipe will evaporate away, but the flavor of the wine remains. 6 chicken thighs 2 tablespoons flour 1/8 teaspoon ground nutmeg 1/8 teaspoon Cayenne pepper 2 tablespoons vegetable oil 1 tablespoon fresh, minced thyme or 1 teaspoon dried 1/2 cup dry white wine Remove skin from thighs and trim visible fat. On wax paper, combine flour, nutmeg, and pepper. Coat thighs with flour mixture. Heat oil in large skillet over medium-high heat. Add thighs and cook 10 to 15 minutes or until lightly browned, turning once. Sprinkle thyme on chicken and pour wine on top. Cover, reduce heat to medium low and cook 30 minutes or until chicken is tender.
Nutritional Figures Per Serving Calories 235. Protein 24 grams. Carbohydrate 4 grams. Fat 13 grams. Cholesterol 71 mg. Sodium 66 mg.
CRUNCHY BAKED DRUMSTICKSServes 4 The grated lemon peel and the pepper can minimize the need for salt in this recipe. If you're on a low salt diet, skip the salt. 6 chicken drumsticks 1 egg white, lightly beaten 2 tablespoons lowfat milk 1/2 teaspoon salt or to taste 1/4 teaspoon ground pepper 1 cup crunchy nut-like cereal nuggets or bran flakes, crushed (Grapenuts) 1 teaspoon grated lemon peel Vegetable cooking spray
Preheat oven to 350oF. In shallow bowl, beat together egg white, milk, salt and pepper. On waxed paper, combine cereal and lemon peel. Roll drumsticks evenly in egg white mixture, then in cereal mixture, turning to coat well.
Spray a rectangular baking dish or cookie sheet with vegetable cooking spray. arrange drumsticks in dish in a single layer. Bake 50 to 60 minutes or until cooked through and golden.
Nutrition Figures per Serving Calories 294. Protein 26 grams. Fat 10 grams. Carbohydrate 25 grams. Sodium 535 mg. Cholesterol 74.
CAPE COD CHICKEN BREASTSServes 4 The cranberries called for in this recipe are available in your supermarket produce section from September through November. If you want to have cranberries available for use at another time of the year, buy them when they're available and then freeze them in the bag they came in, but enclose that bag in a freezer bag so the berries are double wrapped. They'll stay in good condition for about nine months. 4 chicken breast halves ground pepper to taste 1 to 2 tablespoons vegetable oil or margarine 1 medium onion, finely chopped 1-1/2 cups fresh or frozen, thawed cranberries 3/4 cup orange juice 2 to 3 tablespoons sugar 1 teaspoon grated fresh orange peel pinch nutmeg Removed skin, and season chicken on both sides with pepper. In a large skillet, over medium-high heat, heat oil. Add chicken breasts and cook for 4 to 5 minutes per side until golden brown. Add onion; cook 2 minutes longer, stirring often. Add cranberries, orange juice, sugar, orange peel and nutmeg. Stir to scrape up bits from bottom of skillet; bring to a boil. Reduce heat to medium-low; cover and cook 20 to 25 minutes longer or until chicken is tender and cranberries are soft, stirring occasionally. Remove chicken to warm platter; keep warm. Transfer cranberry mixture from skillet to food processor or blender; cover and puree until almost smooth. To serve, pour sauce over chicken.
Nutrition Figures per Serving Calories 514. Protein 48 grams. Fat 26 grams. Carbohydrate 20 grams. Sodium 144 mg. Cholesterol 145 mg.
MEDITERRANEAN CHICKEN BREASTSServes 4 Fresh garlic, stored in a cool, dry place will last about as long as a fresh onion. If the cloves start to sprout, you can still use them, but they won't be quite as flavorful. 4 chicken breast halves 1 to 2 tablespoons olive oil ground pepper to taste 1/2 cup dry red wine 4 fresh or canned plum tomatoes, seeded and coarsely chopped 2 garlic cloves, minced 1/2 teaspoon dried basil 1/2 teaspoon dried marjoram 1/2 cup pitted black olives, cut in half 1/4 cup minced, fresh parsley Remove skin from chicken breasts. In a large skillet, over medium heat, heat 1 tablespoon oil. Add chicken breasts and cook for 5 minutes until golden, turning once. Add more oil if necessary. Stir in wine, tomatoes, garlic, basil and marjoram; bring to a boil. Reduce heat to low; cover and simmer 20 to 25 minutes or until chicken is almost cooked through. Uncover; increase heat to medium- high and cook 5 minutes longer or until liquid is reduced by one-third. Stir in olives and parsley; heat through.
Nutrition Figures per Serving Calories 480. Protein 48 grams. Fat 30 grams. Carbohydrate 4 grams. Sodium 276 mg. Cholesterol 145 mg.
INDONESIAN CHICKEN KEBOBS WITH CURRIED YOGURT DIP Serves 4 You can use bottled lime juice in this recipe, but it lacks the spark that fresh lime juice has. Also, you can lower the sodium content still further by using light soy sauce. 2 tablespoons fresh lime juice 2 tablespoons soy sauce 1 tablespoon vegetable oil 1 teaspoon brown or white sugar 1 garlic clove, crushed 4 boneless, skinless chicken breast halves 1 cup plain lowfat yogurt 1/4 cup chopped scallions 1 tablespoon curry powder 1 teaspoon oriental sesame oil, optional
In a shallow bowl, combine lime juice, soy sauce, vegetable oil, sugar and garlic; mix well. Add chicken, turning to coat with marinade. Cover and refrigerate 1 hour.
Meanwhile, in small bowl, combine yogurt, scallions, curry powder and sesame oil. Cover and refrigerate until ready to use.
Remove chicken from marinade and cut into 3/4-inch cubes; reserve marinade. On each of 10 to 12 skewers, thread 4 to 5 chicken cubes. Preheat broiler. Place skewers in broiler pan; broil 4 inches from heat source 8 to 10 minutes until cooked through, turning once and brushing occasionally with marinade. Serve kebobs with curried yogurt dip.
Nutrition Figures per Serving Calories 234. Protein 35 grams. Fat 6 grams. Carbohydrate 8 grams. Sodium 645 grams. Cholesterol 82 mg.
POACHED CHICKEN IN CREAMY LEMON SAUCEServes 4 I'm fond of this recipe because the texture is creamy and it doesn't use cream. 4 boneless, skinless, chicken breast halves 1/4 teaspoon ground pepper 1/2 cup chicken broth 1/4 cup white wine 2 tablespoons lemon juice 1 teaspoon grated lemon peel 1 cup lowfat milk 1-1/2 tablespoons cornstarch 1 tablespoon Dijon mustard 2 tablespoons minced, fresh parsley, optional
Season chicken with pepper. In a large, deep skillet over medium-high heat, combine broth, wine, lemon juice and lemon peel; bring to a boil. Add chicken; reduce heat to medium-low. Cover and simmer 12 to 15 minutes or until chicken is cooked through. Transfer chicken to a warm serving plate and keep warm. In a small bowl, blend milk, cornstarch and mustard until smooth; stir into simmering liquid in skillet. Increase heat to medium; cook until mixture boils and thickens, stirring constantly. Return chicken to skillet; coat well with sauce. Sprinkle with parsley, if desired.
Nutrition Figures per Serving Calories 205. Protein 34 grams. Fat 4 grams. Carbohydrate 7 grams. Sodium 201 Cholesterol 84 mg.
CHICKEN AND BELL PEPPER SAUTEServes 4 This recipe is prettiest when made with red, green, and yellow bell peppers. However, your supermarket may not have the red and yellow ones available, in which case, substitute green ones. Incidentally, red bell peppers started out as green bell peppers, but as they matured, their color changed from green to red. 4 boneless, skinless chicken breast halves 1 teaspoon ground cumin 1 teaspoon dried oregano ground pepper to taste 1 to 2 tablespoons olive oil 1 clove garlic, minced 1 small red bell pepper, cut into thin strips 1 small green bell pepper, cut into thin strips 1 small yellow bell pepper, cut into thin strips
Place chicken breasts between sheets of plastic wrap and pound to 1/4 inch thickness. Sprinkle both sides of chicken with cumin, oregano and pepper to taste, pressing to make seasonings adhere.
In large skillet, over medium-high heat, heat oil. Add chicken; saute 1 to 2 minutes per side or until almost cooked through. Remove chicken to warm platter; keep warm.
Add garlic and pepper strips to drippings in skillet; stir- fry one minute. Reduce heat to medium-low; cover and cook 3 minutes or until peppers are tender-crisp. Return chicken to skillet, spooning pepper mixture on top. Cover and cook 3 to 5 minutes longer until vegetables are tender and chicken is completely cooked through.
Nutrition Figures per Serving Calories 209. Protein 32 grams. Fat 7 grams. Carbohydrate 3 grams. Sodium 91 grams. Cholesterol 79 mg.
CHICKEN NORMANDYServes 4 If they're available, choose Rome Beauty apples for this recipe. Romes have a somewhat flat, mealy taste when eaten raw, but their flavor develops a wonderful richness when cooked. They're available from October until early Summer. The Golden Delicious, the Cortland, the Jonathan, and the Granny Smith are also good for baking. The Red Delicious apples, by the way, are only fair for cooking. 1 chicken, cut in serving pieces (about 3 pounds) Ground pepper to taste vegetable cooking spray 2 medium apples, cored and sliced 1 large onion, sliced 1/2 cup apple cider or juice 2 tablespoons fresh lemon juice 1 tablespoon vegetable oil 2 teaspoons brown sugar 1/4 teaspoon ground allspice
Preheat oven to 350F. Sprinkle chicken pieces with pepper to taste.
Spray 13 by 9-inch baking dish with vegetable cooking spray. Arrange chicken in baking dish; scatter apple and onion slices around and on top of chicken. In cup, combine cider, lemon juice, oil, sugar and allspice; pour over chicken. Bake, uncovered, for about 1 hour or until chicken is cooked through and apples are tender, turning pieces once during cooking and basting occasionally with drippings. To serve, remove chicken from pan juices and spoon apples and onions on top.
Nutrition Figures per Serving Calories 609. Protein 44 grams. Fat 39 grams. Carbohydrate 20 grams. Sodium 166 mg. Cholesterol 174 mg.
BALSAMIC CHICKEN AND MUSHROOMSServes 4 If you can find balsamic vinegar, buy it! I've included red wine vinegar in case you can't find balsamic vinegar, but the balsamic vinegar is terrific in this recipe, and it's worth having on hand for salad dressings afterwards. 1 chicken, cut in serving pieces (about 3 pounds) Ground pepper to taste paprika 1-1/2 to 2 tablespoons olive oil, divided 2 tablespoons chopped shallots or scallions 2 cups sliced fresh mushrooms (about 1/2 pound) 1/2 cup chicken broth 2 tablespoons balsamic or red wine vinegar
Preheat oven to 350F. In large baking dish, place chicken, skin-side up; brush with 1/2 to 1 tablespoon oil and sprinkle with pepper and paprika to taste. Bake 40 minutes. Pour off and discard pan juices.
Meanwhile, in medium skillet over medium-high heat, heat remaining oil. Add shallots; saute 2 minutes until slightly softened. Stir in mushrooms; cook 2 minutes longer until lightly browned, stirring constantly. Add broth and vinegar; reduce heat to medium, and cook 3 minutes or until mushrooms are tender and liquid is slightly reduced. Pour mushroom mixture over chicken; bake 20 to 25 minutes longer until chicken is cooked through, basting occasionally with pan drippings. Serve chicken with mushroom sauce.
Nutrition Figures per Serving Calories 568. Protein 44 grams. Fat 41 grams. Carbohydrate 3 grams. Sodium 290 mg. Cholesterol 174 mg.
HARVEST CHICKEN DINNERServes 8 Acorn squash is high in vitamin A. A single serving will more than meet your Recommended Daily Allowance for this vitamin. 1 whole roaster (about 6 pounds) 1/2 cup white wine 1/4 cup brown sugar 2 tablespoons cider vinegar 1 tablespoon vegetable oil 2 teaspoons dried rosemary leaves, crushed 1 teaspoon Worcestershire sauce 2 large acorn squash
Preheat oven to 350oF. Remove and discard and visible fat from roaster cavity. Remove giblets. Tie drumsticks together and fold wings back. Place chicken in roasting pan. In small bowl, combine wine, sugar, vinegar, oil, rosemary, Worcestershire; brush mixture on roaster, covering entire surface. Roast chicken 45 minutes.
Meanwhile, cut squash into quarters; remove seeds. After 45 minutes cooking time, arrange squash in roasting pan around chicken; fill cavities with a little rosemary mixture. Roast chicken, basting occasionally 1 1/4 to 1 3/4 hours longer (depending on weight) or until juices run clear with no hint of pink when thigh is pierced.
To serve, slice chicken with degreased pan juices and accompany with squash.
Nutrition Figures per Serving Calories 574. Protein 49 grams. Fat 31 grams. Carbohydrate 24 grams. Sodium 162 mg. Cholesterol 153 mg.
CAJUN SPICED ROASTER 8 If roasters aren't available in your area, you can use a regular whole chicken, adjusting the cooking time. However, roasters are juicier and tenderer and more flavorful, so if you've got a choice, go for a roaster. 1 whole roaster (about 6 pounds) 1 to 1-1/2 tablespoons dried thyme 2 teaspoons ground black pepper 1 teaspoon salt 1/2 to 1 teaspoon Cayenne pepper 1 clove garlic, minced 2 celery ribs, sliced (leaves included) 1 onion, quartered 1/4 cup parsley sprigs 1/2 lemon 1 tablespoon vegetable oil
Preheat oven to 350F. Remove and discard any visible fat from roaster cavity. Remove giblets. Rub roaster inside and out with lemon; brush oil evenly over skin.
In small bowl, combine thyme, black pepper, salt, red pepper, and garlic. Rub some of mixture into cavity of roaster; stuff with celery, onion and parsley. Skewer or tie cavity closed and fold back wings. Rub remaining herb and spice mixture evenly into skin of roaster, covering entire surface.
Place chicken in roasting pan. Roast 2 1/4 to 2 3/4 hours (depending on weight)or until juices run clear with no hint of pink when thigh is pierced. Baste occasionally with pan drippings.
To serve, remove celery, onion and parsley from cavity of roaster; discard. Skim fat from pan drippings and discard; reserve pan juices. Slice roaster and serve with pan juices. Nutrition Figures per Serving Calories 478. Protein 49 grams. Fat 29 grams. Carbohydrate 3 grams. Sodium 473. Cholesterol 153