Archive for Poultry

Roasted Chicken with Herbs

So easy and so fast. Serve with a vegetable or salad.

Calories: 337; Total Fat: 23g; Protein: 29g; Carbohydrate: 1g

Ingredients:

3 pounds broiler chicken, uncooked
1 tablespoon fresh sage (or dried)
3 cloves garlic, minced
1/2 teaspoon sea salt
1 tablespoon fresh thyme leaves (or dried)
1/2 teaspoon freshly ground pepper
1 tablespoon fresh rosemary leaves (or dried)

Directions: Preheat oven to 350°F (175°C). If using fresh herbs, remove leaves with stems and chop. Combine minced garlic, thyme, rosemary, sage, salt and pepper in a small bowl. Wash chicken under cold water, trim excess fat and pat dry with paper towels. Starting at the neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.

Rub herb mixture under loosened skin. Place chicken in a shallow roasting pan coated with olive oil. Bake for about one hour. Cover loosely with cloth and let stand for 5–10 minutes before carving. Discard skin, carve and serve with a vegetable or salad.

Stir Fried Chicken

Ingredients:

2 full boneless, skinless chicken breast, sliced into strips
1 tablespoons grated fresh ginger
2 garlic cloves, minced
3 teaspoons sesame oil to coat the pan
1 medium onion, sliced or diced
2-3 cups any combination of chopped veggies – bok choy, celery, slightly defrosted pkg. organic broccoli florets or fresh, Napa cabbage, etc.
1 cup sliced mushrooms – preferably shiitake
1 red bell pepper, cut into strips
2 cups cooked short grain brown rice (optional)

Directions: Heat oil in wok over high heat. Once heated, add garlic, ginger and chicken (if using). Stir constantly until lightly brown or chicken cooked through. Add all vegetables and cook for 3-4 minutes – maintain crispness.

Chicken Piccata

Ingredients:

4 Boneless, skinless chicken breast halves
½ teaspoon dried thyme
¼ teaspoon salt
¼ teaspoon pepper
2 garlic cloves, pressed
1 cup cherry tomatoes
½ cup Organic chicken broth
½ teaspoon lemon peel
1 tablespoon lemon juice
1 tablespoon butter (I used Extra Virgin Olive Oil)

Directions: Lightly oil broiler pan with small amount of olive oil. Preheat broiler. Season both sides of chicken with thyme, pepper and 1/8 teaspoon salt. Place chicken on broiler pan about 2″-3″ from the heat for 5 minutes per side or until 160 degrees at thickest part. Remove from broiler and keep warm. Heat a large skillet lightly oiled over medium heat.

Add garlic and stir constantly for 30 seconds. Add tomatoes and remaining 1/8 teaspoon salt and cook for 3 minutes. Place tomatoes on platter with chicken. Combine arrowroot and broth in a cup. Stir until dissolved. In the same skillet, whisk together the arrowroot mixture, lemon peel and lemon juice and bring to a boil over high heat while stirring constantly.

Cook for one minute or until sauce is slightly thickened. Add butter and any juice collected on platter and boil while stirring constantly. Cook until butter is just melted and sauce thickens. Pour over the chicken and serve.

Chicken Cacciatore

Ingredients:

½ cup plus 2 tablespoons extra virgin olive oil
2 garlic cloves, pressed
2 tablespoons Balsamic vinegar
1 teaspoon crushed red pepper flakes
3 teaspoon fresh rosemary, 5 sprigs stripped and leaves chopped
4 large portabella mushroom caps, wiped clean
4 boneless, skinless breasts
Coarse black pepper
Kosher salt
2 thinly sliced and seeded Italian light green peppers – cubanelle
1 medium red onion, thinly sliced
1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)
Handful flat-leaf (Italian) parsley, chopped
Worcestershire

Directions: Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both the chicken and mushrooms. In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes and rosemary. Then whisk in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to a plate to reserve. Add chicken to the remaining marinade and coat evenly. Let sit for 2-3 minutes, and then season one side of the chicken with salt and pepper. Season the cap of mushroom with pepper only until done grilling, and then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, approximately 3-4 minutes per side until dark, tender and well-marked. While chicken and mushrooms cook, add 1 tablespoon olive oil into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for approximately 7-8 minutes. Add tomatoes and parsley and heat through, approximately 1 minute. Remove from heat. Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.

Healthy Chicken and Sucotash

Ingredients

4 ounces pepper-jack cheese, shredded
2 cups baby arugula, roughly chopped
2 large skinless, boneless chicken breasts (12 ounces each)
1 tablespoon olive oil, plus more for brushing
Kosher salt
1 1/2 to 2 tablespoons Cajun spice blend
Vegetable oil, for the grill
1 cup frozen lima beans, thawed
1 medium yellow summer squash, diced
2 cups corn kernels

1 cup grape tomatoes, halved

Juice of 1 lime

Directions

Combine the cheese and arugula in a bowl. Cut a deep 2-inch-wide pocket in the thickest part of each chicken breast with a paring knife. Stuff with the arugula mixture. Brush with olive oil and season with salt and the Cajun spice blend.

Preheat a grill to high and brush the grates with vegetable oil. Grill the chicken until blackened and a thermometer inserted into the thickest part registers 155 degrees F, 8 to 10 minutes per side. Transfer to a cutting board.

Meanwhile, heat 1 tablespoon olive oil in a skillet over high heat. Add the lima beans, squash and corn, season with salt and cook until the squash is just tender, 2 to 3 minutes. Add the tomatoes and cook 2 more minutes. Remove from the heat and stir in the lime juice. Slice the chicken and serve with the succotash.

Per serving: Calories 462; Fat 16 g (Saturated 6 g); Cholesterol 120 mg; Sodium 1,018 mg; Carbohydrate 30 g; Fiber 7 g; Protein 48 g