The Perdue Chicken Cookbook

by Mitzi Perdue

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.