Books: The Perdue Chicken Cookbook
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Mitzi Perdue >> The Perdue Chicken Cookbook
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Nutritional Figures Per Serving
Calories 347. Protein 63 grams. Carbohydrate 13 grams. Fat
4 grams. Cholesterol 152 mg. Sodium 283 mg.
CHICKEN RATATOUILLEMakes 6 drumsticks.
When "ratatouille" appears in a recipe's name, you can be
sure it will have eggplant in it and probably tomatoes and
peppers as well. These vegetables will be noticeably more
delicious if you use them very fresh rather than after
storage in the refrigerator. The flavor of these vegetables
all deteriorate at refrigerator temperatures. They're warm
weather crops and nature didn't mean for them to be in the
chilling temperatures of a refrigerator.
6 chicken drumsticks
2 tablespoons vegetable oil
1 cup coarsely chopped onion
1 clove garlic, minced
1/2 pound eggplant, peeled and cubed
2 medium zucchini (about 1/2 pound) cubed
2 medium tomatoes, coarsely chopped
1 green pepper, cut in thin 1-inch strips
1 tablespoon minced, fresh basil or 1 teaspoon dried
3/4 teaspoon minced, fresh oregano or 1/4 teaspoon dried
1/4 teaspoon ground pepper
Remove and discard skin and visible fat from drumsticks.
In large skillet, over medium-heat, heat oil. Add
drumsticks; cook about 15 minutes, turning until browned on
all sides. Remove drumsticks; drain on paper towels. Add
onion and garlic; cook 1 minute, stirring frequently. Add
eggplant, zucchini, tomatoes, green pepper, basil, oregano
and pepper. Cook 5 minutes, stirring occasionally. Place
drumsticks in vegetable mixture; cook about 30 minutes
longer or until drumsticks are tender, occasionally
spooning vegetables over chicken.
Nutritional Figures Per Drumstick
Calories 126. Protein 12 grams. Carbohydrate 8 grams. Fat 6
grams. Cholesterol 33 mg. Sodium 41 mg.
CHICKEN IN MUSTARD SAUCEServes 4
If controlling sodium is important to you, use an ordinary
table wine for the white wine called for in this recipe.
Cooking wines often contain salt and should be avoided by
anyone who is watching sodium intake. Likewise, sweet
wines and fortified ones such as sherry, Madeira and
Marsala should be used sparingly because they are higher in
calories than dry wines. No wines contain alcohol after
cooking.
1 roaster boneless breast or 1 package thin sliced roaster
breast
3 tablespoons vegetable oil, divided
1/2 pound mushrooms, sliced (2 cups)
2 tablespoons minced, fresh parsley
l tablespoon minced shallot or scallion
l/8 teaspoon ground pepper
l/2 cup low-sodium chicken broth
l/4 cup dry white wine
l tablespoon Dijon mustard
Remove and discard visible fat from breast; slice thin.
(If using thin sliced product, skip this step.) In a large
skillet over medium-high heat, heat 2 tablespoons oil. Add
breast slices a few at a time, placing so that pieces do
not touch. Saute 4 minutes, turning once, until chicken is
lightly browned on both sides. Remove from skillet; keep
warm.
Heat remaining oil. Add mushrooms, parsley, shallot and
pepper. Stirring frequently, cook 2 minutes. Stir in
broth and wine; bring to a boil and cook until liquid is
reduced by half (about 1/3 cup). Reduce heat to low; stir
in mustard until well blended. Spoon over chicken.
Nutritional Figures per Serving
Calories 286. Protein 37 grams. Carbohydrate 4 grams. Fat
13 grams. Cholesterol 90 mg. Sodium 201 mg.
CHICKEN VERONIQUEServes 4
Any recipe with the name Veronique will have grapes in it.
When buying grapes at the supermarket, you can tell how
fresh they are by how green and pliable the stem is.
Another way of telling is to give the bunch a quick shake.
If it's fresh, none of the individual grapes should fall
from the bunch. I should warn you, though, that shaking
the bunch will not do anything for your popularity with the
store's produce manager.
4 skinless, boneless chicken breast halves or 1 thin sliced
boneless roaster breast
1/2 lemon
Ground pepper
1 tablespoon unsalted margarine
1-1/2 teaspoons cornstarch
1/2 cup low-sodium chicken broth
1/4 cup dry white wine
1 cup seedless green grapes, halved
Remove and discard any visible fat. Butterfly breast
halves to make scaloppine. Skip the previous step if you
are using thin sliced boneless roaster breasts. Rub with
lemon and sprinkle lightly with pepper. In large skillet
over medium heat, melt margarine. Add scaloppine, in
batches if necessary, so that they do not touch. Saute 4
minutes, turning once, until chicken is lightly browned on
both sides and just cooked through. Remove from skillet;
keep warm.
In small bowl, stir together cornstarch, broth and wine
until smooth; add to skillet. Over medium heat, bring to
boil; boil 1 minute, stirring constantly. Stir in grapes
until heated through. To serve, spoon grapes and sauce
over chicken.
Nutritional Figures Per Serving
Calories 233. Protein 36 grams. Carbohydrate 9 grams. Fat
5 grams. Cholesterol 90 mg. Sodium 87 mg.
CHICKEN BREASTS WITH VEGETABLESServes 4
Whenever possible, choose crisp, fresh vegetables over
their canned or frozen counterparts. Fresh vegetables have
better color, flavor and texture. When using frozen or
canned products, be sure to look for those with no salt
added. This kind of nutritious, high vitamin, low calorie
meal that features breast meat is a mainstay for Frank and
me, and it has been for him for a long time. His grown
daughter, Bev Nida, tells me that one of her childhood
memories of Frank was that if he was late for dinner, ("and
he always was"), everyone knew to save a chicken breast for
him.
4 chicken breasts halves
2 tablespoons unsalted margarine
2 large carrots, cut into matchstick strips (1-1/2 cups)
2 ribs celery, cut into matchstick strips (1-1/2 cups)
1 green pepper, cut into matchstick strips (1 cup)
1 small shallot, minced
1 cut low-sodium chicken broth
1/8 teaspoon ground pepper
2 tablespoons water
1 tablespoon cornstarch
Remove and discard skin and visible fat from chicken
breasts. In large skillet over medium heat, melt
margarine. Add chicken, cook 10 to 15 minutes, turning
until browned on all sides. Remove chicken; drain on paper
towels. Add carrot, celery, green pepper, and shallot;
cook stirring constantly, 2 minutes. Remove vegetables;
set aside. Stir in broth and pepper; add chicken. Reduce
heat to low; cover and simmer 15 minutes or until chicken
is cooked through.
Remove breasts to serving plate; keep warm. In cup, stir
together water and cornstarch until smooth; stir into
skillet. Over medium heat, bring to boil; boil 1 minute,
stirring constantly. Stir in vegetables ; cook until
heated through. To serve, spoon vegetables over chicken.
Nutritional Figures Per Serving
Calories 380. Protein 62 grams. Carbohydrate 9 grams. Fat 9
grams. Cholesterol 152 mg. Sodium 201 mg.
CHICKEN STROGANOFFServes 4
This is a 1990s version of a nineteenth-century Russian
classic. By substituting plain, lowfat yogurt for sour
cream, you're decreasing the calories in this recipe by 332
calories.
4 skinless, boneless chicken breast halves or 1 thin sliced
boneless roaster breast
2 tablespoons vegetable oil, divided
2 medium onions, thinly sliced
1/2 pound mushrooms, thinly sliced (2 cups)
1 clove garlic, minced
1/2 cup low sodium chicken broth
1/8 teaspoon ground pepper
2 tablespoons water
1 tablespoon cornstarch
1 container (8-ounces) plain low-fat yogurt
hot cooked noodles, cooked without salt
Remove and discard visible fat from chicken; slice chicken
in thin strips. In large skillet over medium heat, heat 1
tablespoon oil. Add onions; cook 2 minutes, stirring
frequently. Add mushrooms; cook 3 minutes longer. Remove
vegetables from skillet; set aside. Heat remaining oil in
skillet. Add chicken and garlic; cook 3 minutes or until
chicken turns white, stirring frequently. Return
vegetables to skillet; add broth and pepper.
In cup, blend water and cornstarch; stir into skillet.
Over medium heat, bring to a boil; boil 1 minute, stirring
constantly. Remove from heat; stir in yogurt until well
blended. Heat gently over low heat (do not boil). Serve
over noodles.
Nutritional Figures Per Serving
Calories 427. Protein 65 grams. Carbohydrate 13 grams. Fat
12 grams. Cholesterol 155 mg. Sodium 182 mg.
CITRUS-MARINATED CHICKEN WINGSServes 3
Taste tests show that the parts of the bird that get the
most exercise, such as the wings, leg, and neck have the
deepest flavor. The seasonings in this recipe bring out
the wonderful flavor of wings.
10 chicken wings
3 tablespoons vegetable oil
grated peel and juice of 1 lemon
grated peel and juice of 1 orange
2 cloves garlic, minced
6 whole cloves
2 bay leaves
Fold wing tips back to form triangles. Place wings in
shallow baking pan. In small saucepan, stir together
remaining ingredients and heat over medium heat 5 minutes.
Pour mixture over wings. Cover; refrigerate several hours
or overnight.
Preheat oven to 400oF. Bake wings 30 minutes or until
tender, basting occasionally.
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.
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.
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