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.