The Perdue Chicken Cookbook Part 9

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 gla.s.s 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 b.r.e.a.s.t.s, look for "Boneless b.r.e.a.s.t.s 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 b.r.e.a.s.t.sServes 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 b.r.e.a.s.t.s 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 sc.r.a.pe 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 b.r.e.a.s.t.sServes 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 coa.r.s.ely 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 b.r.e.a.s.t.s. In a large skillet, over medium heat, heat 1 tablespoon oil. Add chicken b.r.e.a.s.t.s 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.