The Perdue Chicken Cookbook Part 8

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 Serving Calories 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 ca.s.seroles? It's to seal in the juices. You don't need to in microwave cooking, so you save the fat calories from the b.u.t.ter or margarine or oil you'd use for browning, and the chicken still ends up moist and tender.

4 chicken breast halves 3 cups coa.r.s.ely 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 b.r.e.a.s.t.s. 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 b.r.e.a.s.t.s, 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 b.r.e.a.s.t.s 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 b.r.e.a.s.t.s; 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 coa.r.s.ely chopped onion 1 clove garlic, minced 1/2 pound eggplant, peeled and cubed 2 medium zucchini (about 1/2 pound) cubed 2 medium tomatoes, coa.r.s.ely 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. b.u.t.terfly breast halves to make scaloppine. Skip the previous step if you are using thin sliced boneless roaster b.r.e.a.s.t.s. 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 b.r.e.a.s.t.s 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 b.r.e.a.s.t.s 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 b.r.e.a.s.t.s. 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 b.r.e.a.s.t.s 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 cla.s.sic. By subst.i.tuting 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, coa.r.s.ely 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 gla.s.s 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 b.u.t.ter or margarine or lard. Solid fats contain saturated fat, either because they came from animal sources (b.u.t.ter 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.