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.