Easy, Healthy Chicken Dinner

There's you. There's some chicken breast. There are some sweet potatoes that have been sitting for a week on the counter, and there are some green vegetables in the fridge that need some attention before they are past their prime. Plus you don't feel like going to the grocery store. That was my experience this evening, and I'm so glad that I decided to spend a half hour cooking instead of shopping because I created an easy and really nice meal for myself at home. The techniques are here--substitute regular potatoes, butternut squash, or carrots. Substitute fish or pork for the chicken. And substitute any vegetable for the green beans. Play with spices that you like--you can take it in an Asian direction with a nice Teriyaki marinade. Or Moroccan, Indian, or Mexican with those flavor profiles. Play! Have fun! That's what it's all about anyway.

4 boneless, skinless chicken breasts, trimmed

1 lemon, zested and juiced

Extra virgin olive oil

2 cloves garlic, minced

2 sprigs fresh rosemary, half minced

6 garlic cloves, peeled and left whole

2 large or 4 small sweet potatoes

Lawry's seasoning salt

Bunch green beans, trimmed

1. Preheat oven to 500 degrees.

2. In a medium bowl, combine lemon zest, lemon juice and equal part olive oil, minced garlic, and minced rosemary. Add chicken breasts and set aside to marinade.

3. Cut sweet potatoes into large chunks. Set into large bowl. Add whole garlic cloves. Add 1 Tablespoons olive oil, toss to coat. Spread out onto baking sheet and sprinkle with Lawry's. Ad the rest of the rosemary. Put in oven. (Note time...after 10 minutes, reduce heat to 400 degrees)

4. Heat a large pan over high heat with 1 Tablespoons olive oil. Take chicken out of marinade and blot dry. Sprinkle salt and pepper on both sides. Add to hot pan and do not move around. Meanwhile, toss the green beans with a teaspoon of olive oil, salt and pepper. After 2 minutes (or when browned), flip chicken, add green beans to pan, and place pan in oven. (If your pan has a wooden handle, wrap with foil). Finish cooking chicken in oven, 5-15 minutes depending on thickness of chicken breasts.

5. Plate and enjoy.

Serves 4.

Printable version here.

Chicken-Apple Burgers

Some days, the cooking mood just strikes me. I said to my husband this morning, "I want to go to the farmer's market and then the grocery store and then just cook all day." He said, "OK," being the accomadating and wonderful guy that he is. And cook all day I did. First, I made a white chicken stock. Then I made a brown chicken stock using the white chicken stock (a tip I picked up from Tom Colicchio's book Think Like a Chef.) Then onto some homemade granola, and finally to my dinner, these chicken-apple burgers.

All of the recipes on this site are original unless specified otherwise. It is the reason that sometimes there is a week or even a two-week lapse between recipe posts. I have to not only have time, come up with a recipe, and try it-- but I have to like it so much that I put my Haute Health seal of approval on it so that my readers will never try one of my recipes and think, "Well, that was so-so." Of course our tastes might differ, but for me to post a recipe, I have to think, "YES. This is a good one."

A couple weeks ago, I tried a butterflied turkey breast, stuffed with blanched asparagus, lemon rind, and goat cheese. Sounds good, right? Yeahhhh....not so much.

Anyway, the point of this story is that when I tried this out tonight, I did a little dance around the kitchen after my first taste. And then after my first burger, I had another one. They're that good.

Note: I use 1 Tablespoon of butter to cook 4 turkey burgers, so I still qualify this as an 'angelic' recipe. If you are really watching your saturated fat, though, you can use just olive oil or even just cooking spray.

1 teaspoon olive oil

1 shallot, minced

1/2 Granny Smith apple, peeled, cored, and diced

2 stalks celery, minced

salt and pepper

1/2 cup white wine, such as Sauvignon Blanc (could use chicken stock here)

1 lb. ground chicken

1 container fat-free plain yogurt

1 Tablespoon unsalted butter

1 teaspoon olive oil

4 whole wheat buns (optional)

1. In a nonstick skillet, heat teaspoon olive oil over medium heat. Add the shallot, apple, and celery. Sweat for 3-4 four minutes, stirring often. Add wine (or broth) and reduce heat to medium-low until wine is evaporated and mixture is soft. Scrape contents onto a small plate and let cool completely.

2. Combine chicken, yogurt, and cooled apple mixture. Stir until combined. Score with fingers into four equal sections. Wipe out pan with paper towel and return to skillet. Turn on stove to medium-high heat and add butter and teaspoon oil. Working quickly, make four patties. Salt and pepper one side and then add that side to the skillet. Salt and pepper the other side in the skillet. When one side is browned, flip carefully (they will be loose). Turn heat to medium-low and cover to finish cooking, 5-7 minutes or until juices run clear.

Serve on whole wheat buns or over lettuce, as shown in the picture above.

Serves 4.

Enjoy!!!

Printable version here.

Pineapple Stuffed Chicken Breast

It's March 2nd. The holidays are a couple months behind us now, and I have been noticing more and more of my friends becoming homesick during this long stretch between family visits. Though we surely do not miss the stress of shopping, wrapping, decorating, entertaining, and all the rest that the holiday season requires, we do miss that warm fuzzy feeling of holiday time. At least I do...(If you're reading this, Mom or Mom-in-law, hugs...)

For most of us, the holidays are associated with certain types of foods. I know that I can count on my mother-in-law's homemade ravioli and rich, warm sticky toffee pudding cake for Christmas Eve. For Christmas morning, it's Belgian waffles with whipped cream and strawberries. Then for Christmas dinner, my mother's perfectly cooked beef filet, spinach gratin, macaroni and cheese, and for dessert, a trifle of raspberries, pound cake, creme anglaise, toffee, and chocolate. Ohhh, yeeeeaaahhhhh. Of course, we cannot eat this way year-round. We really shouldn't ever eat this way, but, hey, you gotta live, right!?

I know for a lot of people, a big, juicy ham tiled with slices of pineapple and decorated with cherries and cloves ring in the holidays. There is something so heart-warming to think of the cook of the house pulling a plump, pineapple-y ham out of the oven. The salt of the ham plays cheerfully with the sweetness of the pineapple. The juicy crackle of the skin gives way to the tender meat underneath.

So, I created this dish as an homage to the holiday ham...lightened up for pre-swimsuit season and sped up for weeknight practicality. I hope that you will eat this and get a moment of the warm fuzzies. Enjoy!

2 1-inch thick rings pineapple, cut in half

1 teaspoon balsamic vinegar

1 teaspoon soy sauce

1 teaspoon canola oil

fresh pepper

4 boneless, skinless chicken breasts

4 slices prosciutto

1 Tablespoon canola oil

1. Preheat oven to 400 degrees. In a small bowl, whisk together the vinegar, soy sauce, and teaspoon canola oil. Place pineapple in an oven-proof dish and pour vinegar mixture over. Toss to coat.

2. When oven is preheated, roast pineapple for 15-20 minutes, or until lightly browned. Remove from oven and let cool completely. (Can be made a day ahead up to this point).

3. Make a pocket in each chicken breast by slicing horizontally through the middle, making sure not to cut all the way through. When pineapple is cooled, stuff each chicken breast with a pineapple slice (cut pineapple lengthwise if needed).

4. Lightly salt and pepper the chicken breast, then wrap each breast with a slice of prosciutto.

Put an oven-proof sautee pan over medium-high heat with the remaining canola oil. When oil is hot, put chicken breasts in the pan and do not move them. When the prosciutto is crisp, it will release from the pan. At this point, flip the chicken breasts over and put entire pan into the oven.

5. Roast the chicken breasts until cooked through, about 10 minutes. (Juices will run clear).

Serve alongside steamed green beans for a "holiday" meal any day of the week.

Printable version here.

Chicken, Bean, and Artichoke Chili

Today is the 1-Year Anniversary of the first blog post on Sex and the Souffle, the original food blog which is now a part of Haute Health. It was a Grilled Vegetable Chili, so today I've decided to give you a chili recipe that is a little more polished, attractive, and appealing...much like the blogs themselves! Enjoy!!!

2 Tablespoons canola oil
1 yellow onion, chopped
4 cloves garlic, minced
1 lb. dark chicken meat, ground
1 Tablespoon cumin
1 teaspoon dried oregano
A few grinds of fresh nutmeg (or about 1/8 teaspoon)
salt and pepper.
1 can garbanzo beans, drained and rinsed
1 can cannelini beans, drained and rinsed
1 can artichoke hearts, drained and chopped roughly
2 cups low-sodium chicken broth
1 cup tomatillo salsa
1 cup beer
1/2 cup cilantro, chopped (optional)
1/4 cup creme fraiche or low-fat sour cream (optional)

1. Put a large saucepan over medium heat and add oil. When oil is hot, add onions, a pinch of salt, and a few grinds of pepper, and cook for two minutes, stirring often.

2. Add garlic, cook for one minute, stirring often.

3. Add the chicken, cumin, oregano, nutmeg, another pinch of salt and a few grinds of pepper and cook until no longer pink, stirring occasionally.

4. Add the garbanzo beans, cannelini beans, and artichoke hearts. Stir. Add chicken broth, salsa, and beer. Stir together and add one last pinch of salt and a few grinds of pepper. Stir.

5. Bring to a boil. When the broth is boiling, reduce heat to low, stir, and let simmer for 30 minutes, stirring occasionally.

6. Test for seasoning. Adjust salt and pepper if necessary. Serve with chopped cilantro and a dollop of creme fraiche.

Serves 4.

Printable version here.

Slow-Cooker Moroccan Chicken

Do the days seem to get longer during the holidays? I mean, technically, I know they're shorter (at least in daylight hours) but they seem to drag on. I suppose that's due to the extras on the to do lists: shop for toys for the little ones, order the gloves online for dad, clean the house post-holiday party, send out Christmas cards, send out the Christmas cards I accidently forgot to send out a week ago, bake the fruitcake for Grandpa, search the internet for that perfect Secret Santa gift, etc. etc. etc. Not to mention all the normal, everyday things that don't stop just because it's December! My point? No, it's not to Scrooge-ify your December 17th....it's to explain why coming home to a fabulous meal ready and waiting is the best possible end to our crazy days this time of year. A friend had sent me a recipe for Moroccan chicken that is supposed to cook for about 30 minutes or so--and I thought, "Why not try this slow-cooker style?" So, I changed/added some ingredients, threw it all in a crock pot and crossed my fingers...Well, I'm happy to say it turned out great! And it's a nice change from the 5 chicken dishes that are already in rotation at your house. (It's OK...admit it...) Enjoy!

NOTE: The preserved lemon will have to be made at least a day ahead.

1 whole chicken, cut up OR buy 2 wings, 2 breasts, 2 legs, and 2 thighs with skin
2 Tablespoons extra virgin olive oil
1 Tablespoon Paprika
1 1/2 teaspoon cumin
1 teaspoon tumeric
1 teaspoon dried ginger
1/2 teaspoon cinnamon
1 1/2 teaspoon salt
1/4 teaspoon black pepper
1 sweet potato, peeled and cut into 1-inch chunks*
2 zucchini, cut into 1-inch chunks (or about 15 baby zucchini)*
3 carrots, peeled and cut into 1-inch chunks*
2 cloves garlic, minced
1 Tablespoon preserved lemon***
3/4 cup green olives, pitted and sliced
1/2 cup chicken broth
1/4 cup cilantro, chopped
1/4 cup parsley, chopped
Whole Wheat Cous-Cous/Brown Rice

***Preserved Lemon Recipe

*Amendment: These vegetables will be super soft...if you like yours more crisp-tender, just add them the last hour of cooking.

1. Combine spices, salt, and pepper. Sprinkle over chicken pieces.

2. In a large sautee pan, heat olive oil over medium heat. Add chicken pieces. Brown on both sides. (Just brown the skin--we are not looking to cook them here but just to give them a nice brown skin for flavor)

3. Place browned chicken in a crockpot. Add the vegetables and olives. Sprinkle garlic and preserved lemon over the chicken and vegetables. Add chicken broth. Gently with a wooden spoon.

4. Put the slow cooker on low for 6-8 hours (or high for 3-4).

5. When fully cooked, with a slotted spoon, remove all the chicken and vegetables from the container and place in a large bowl. Carefully pour accumulated juices into a gravy separator and pour out all the fat. Return reserved juices to the chicken and vegetables.

6. Prepare couscous or brown rice according to package directions. Serve chicken and vegetables over grains, and sprinkle with cilantro and parsley.

Serves 4.

Printable version here.

Garlic and Herb Marinated Chicken Breast with Sauteed Red Pepper and Asparagus

Chicken breast recipes are the most searched for recipes on the internet--and for good reason. They're filling, healthy, and easy--and everyone likes them. Well, I know this one girl who doesn't like chicken but, frankly, that's weird. :)

Besides the marinading, this whole meal takes about 15 minutes to make. So, it's perfect for a weekday night or when you just want something healthy and easy for dinner. I guarantee you will be surprised by how much flavor you can impart to a chicken breasts using garlic, herbs, and lemon instead of fats or sugars. This meal will become a staple in your household--it is in mine!

2 large chicken breasts, trimmed of fat
1 large clove garlic, minced
1 Tablespoon each of parsley, thyme, and oregano, chopped
2 lemons, juiced
3 Tablespoons olive oil, divided
salt and pepper
1 red pepper, cut into 1-inch pieces
1 bunch asparagus, cut into 1-inch pieces

1. Put the chicken breasts between two pieces of parchment or wax paper. Pound to half inch thickness, and cut each breast in half.

2. In a large freezer bag, combine garlic, chopped herbs, lemon juice, and 2 Tablespoons olive oil. Add chicken and move around so that the breasts are immersed in the marinade. Put in fridge for 1 hour. (You can push this to 2 but the juice of the lemon will start to 'cook' the chicken, which will alter the texture, so don't leave it too long).

3. Preheat the grill to Medium-High. When hot, remove chicken from marinade and salt and pepper both sides. Put on the grill and don't move it around.

4. Meanwhile, add remaining 1 Tablespoon olive oil to a large sautee pan over medium-high heat. When the oil is glistening, add the vegetables and cook, stirring often, until tender-crisp--about 5 minutes. Meanwhile, flip the chicken and finish cooking on the grill.

5. When chicken breast are done (juices run clear), take off the grill and let sit for a couple minutes. Serve with asparagus and red peppers.

Serves 4.

Printable version here.

Grilled Chicken with Suzy's Summer Succotash

We just arrived home from a lovely Jamaican vacation. And although the food was delicious (don't worry--I'm working on my promised recipes!), it was very rich and bountiful! So, we needed a nice, light meal to get back into our So-Cal healthy eating lifestyle! Enjoy!

2 large chicken breasts, cut into large sections (or leave whole)
1 lemon, juiced
1 lime, juiced
2-3 garlic cloves, chopped
1 Tablespoon olive oil
1/2 teaspoon dried oregano
2 yams or sweet potatoes
2 ears corn, shucked
2 portobello mushrooms, gills removed and wiped with a wet towel to clean
12 grape tomatoes, cut into small pieces
1 cup frozen edamame (shelled)
1/4 cup basil, chiffonaded
1 Tablespoon of olive oil (or to taste)
1 teaspoon red wine vinegar (or to taste)
Salt and pepper
Olive oil

1. Combine lemon juice, lime juice, garlic, oil, and oregano in a large ziploc bag. Add chicken breast pieces and close bag. Roll the chicken around so that all pieces are coated and put in the fridge. Marinade for 1-4 hrs (but no more as the citrus will "cook" the chicken).

2. When chicken is marinaded, preheat the grill to high heat.

3. Prick the yams with a fork and microwave for 4 minutes. When cool enough to handle, cut into 1/2-inch thick slices and coat lightly with olive oil. Sprinkle with salt and pepper.

4. Lightly coat corn and portobellos with olive oil, salt and pepper.

5. Place frozen edamame in a microwave-safe dish and add a teaspoon of water. Cover loosely and microwave for 3 minutes. Drain and shock in cold water.

6. Place chicken, corn, mushrooms, and potatoes on grill. (Once you put the chicken on, don't touch it. This will ensure that it won't stick and that you get good grill marks. It will release when it's ready to flip.) Cook until vegetables get a nice char and the chicken is cooked through.

7. While those things are cooling, combine the tomatoes, basil, and edamame. When cool enough to handle, chop the mushrooms and sweet potatoes into half-inch pieces and add to the tomato mixture. Cut the corn off the cob and add as well.

8. Finish with olive oil, red wine vinegar, and salt and pepper to taste. Serve with chicken.

Serves 4.

Printable version here.

Spring Chicken Vegetable Soup

My mother-in-law is a fabulous cook and she gave me the recipe a few years ago for a Spring Vegetable Soup that she got from a friend. I have made that soup dozens of times and I can't seem to do it as well as she does. This is my adapted version of that soup that has a fewer carbs and more green vegetables. I tried to find the link to that original soup recipe online, but to no avail. I will point out, though, that this recipe is an adaptation, not an original.

2 carrots, peeled and chopped
1 teaspoon dried thyme
4-5 peppercorns
1 bay leaf
1 leek, trimmed, washed, and sliced into half moons
1 1/2 boxes low-sodium chicken broth (32 oz or so)
1 1/2 Tablespoons chicken bouillon (use one with no MSG)
1 celery stick sliced into three large chunks
1 bunch of asparagus, tough ends of stems removed then chopped
1/2 lb green beans, stemmed and chopped
3 celery stalks, chopped plus inner leaves, chopped
1 head broccoli, cut into small florets
1 14 oz can chopped tomatoes
1 cup chopped kale
1/2 rotisserie chicken, skinned then torn into bite-size pieces
Tobasco to taste
1 lemon, halved
Basil leaves, chiffonade, to taste
Salt and pepper

1. In a large pot, combine carrots, thyme, peppercorns, bay leaf, leek, broth, bouillon, and large celery pieces. Add a pinch of salt, stir, and bring to a boil. Once it reaches a boil, reduce heat to low and simmer 10 minutes.

2. Add asparagus, green beans, celery, broccoli, tomatoes, and chicken. Bring to a boil. Reduce heat to low and simmer 5 minutes. Add a pinch of salt and some fresh peper.

3. Add chicken, kale and let simmer for a few minutes to warm through. Check seasoning and adjust to taste.

4. Add tobasco to taste. When ready to serve, squeeze lemon over and sprinkle with basil leaves.

Serves 8.

Printable version here.

Grilled Chicken with Rhubarb Salsa

Rhubarb is a vegetable that grows in the spring. It is available in most grocery stores right now, or can be bought frozen year-round. It has large triangular leaves that are toxic, but the stalks are perfectly edible and have a delicious, tart flavor. The color of the stalks vary from green to speckled pink to red, all of which can be used. Rhubarb is loaded with Vitamin C, Vitamin K, and Calcium. Most often it is seen in pies or other desserts, but I made a double batch of this salsa, from bigoven, with lamb chops for Easter and had some left over, so I created this super easy and tasty dinner. Enjoy!

Rhubarb Salsa:

1 c. chopped onions
2/3 c dark or golden raisins
2 T Red wine vinegar
4 t chopped jalapeno pepper
2 cloves garlic, minced
1/2 t ground cardamon
6 c fresh or frozen sliced rhubarb
salt and pepper

Chicken:

4 boneless skinless chicken breasts, slightly pounded
1/2 lemon, juiced
1 clove garlic, roughly chopped
1/4 c olive oil
1 T herbes de provence
salt and pepper

1. Combine lemon juice, garlic, olive oil, and herbes de provence in a freezer bag. Add chicken breasts, making sure all are coated, and place in the fridge to marinade. (Because this uses citrus juice, do not marinade for more than an hour.)

2. Make salsa. In a large saucepan, combine the onions, raisins, honey, vinegar, jalapeno pepper, garlic, and cardamon. Stir in rhubarb. Bring to a boil; reduce heat and simmer, covered, for 10 minutes, stirring as little as possible. Uncover and simmer for 5 minutes to reduce the liquid slightly. Stir only if necessary to prevent scorching. Set aside. (This can be made ahead and refrigerated).

3. Preheat grill to medium-high heat. Put chicken on grill for 5 minutes. Flip. Cook until cooked through, another 3-5 minutes or so. Serve with salsa.

Serves 4.

Printable version here.

Chicken Soba Noodle Salad

(Sorry, guys...I don't have a pic for this one but I didn't want to wait any longer to give you your budget meal. I'll make it again soon so I can give you a nice pic!)

Soba noodles are super healthy, as they are loaded with fiber and protein. This salad can be served warm or cold, so it's perfect for a picnic or just keeping in the fridge as a healthy go-to.

1 Package Soba Noodles
2 Tablespoons peanut butter, creamy
2 Tablespoons Lite soy sauce
1 Tablespoon vegetable oil
1 T toasted sesame oil
1 teaspoon of sherry vinegar
1/4 teaspoon minced ginger
2 cloves garlic, mashed into a paste
1 teaspoon chili sauce
1 Tablespoons mirin
2 teaspoons honey
1 Rotisserie chicken, skinned and shredded
1/2 c. julienned carrots
1 yellow or red pepper, julienned
1/4 c. chopped cilantro
Handful roasted and salted cashews, chopped

1. Boil soba noodles according to package directions.

2. Meanwhile, mix peanut butter and n ext 9 ingredients (through honey) with whisk.

3. Add carrots, peppers, chicken, cooked noodles, and cilantro. Toss thoroughly.

4. Top with cashews.

Yields 4 servings.

Printable version here.

Molly's Pesto Chicken Fingers

This recipe is an easy, healthy, and inexpensive dinner that everyone in your household with love. Even the pickiest eaters are guaranteed to devour these chicken fingers. By using egg whites, whole-wheat breadcrumbs, and parmesan; and by baking in the oven (instead of frying in oil), these chicken fingers are very low in fat. Sometimes baked chicken nuggets can be bland or soggy. But after many reincarnations, I finally ended up with this recipe which is full of pesto flavor and has a nice crispy texture. Serve this with any steamed green vegetable for a healthy, balanced meal.

1 lb chicken tenders
1/4 cup store-bought pesto
2 egg whites, beaten
1 cup whole wheat bread crumbs
1/2 c grated parmesan cheese
pinch cayenne pepper

1. Preheat oven to 375 degrees. Spray a baking sheet with oil and set aside.

2. Salt and pepper chicken tenders sparingly.

3. Set up dipping stations--in 1st bowl, put pesto. In 2nd bowl, put egg whites. In 3rd bowl, combine bread crumbs, parmesan, and cayenne.

3. Dip each chicken tender in pesto, egg white, and bread crumb mixtures. Lay on the baking sheet. When all the tenders are coated, put the baking sheet in the oven. Cook for 7-10 minutes, or until tenders are firm to the touch and no longer pink in the center.

Serves 4.

Printable version here.

Chicken Salad with Mango and Peanuts

If you have a rotisserie chicken sitting around and you want something different for lunch or dinner, give this salad a shot. It's definitely not the lackluster weekday lunch you may be used to. So, give it a try! Mix it up, baby!

2 cups mixed greens
Breast of rotisserie chicken, chopped (discard skin)
1/2 mango, chopped
1 Tablespoon fresh mint, chopped
1 Tablespoon peanuts
Juice of 1 lime
1 teaspoon lite soy sauce
1/8 teaspoon Chinese chili sauce (or whatever hot sauce you like)
1 Tablespoon neutral-flavored oil (canola, vegetable, grapeseed, etc.)

1. Place greens on a large plate. Top with mango, mint, and peanuts.

2. In a small bowl, whisk lime, soy, and chili sauce. Slowly whisk in oil. Pour over salad.

Enjoy!

Serves 1.

Printable version here.

Roasted Chicken with Lemon-Parsley Gravy

There is something so comforting about a roasted chicken dinner. The wonderful anticipation in the air as you begin to smell the chicken, the garlic, and the aromatics infuse your home with these lovely, wintery scents. There's also something just implicitly wrong with eating a homemade roasted chicken in front of the television. A homemade roasted chicken calls for long, lingering dinner complete with conversation around a table with a lovely bottle of wine. I serve this chicken with steamed green beans and big chunks of whole grain baguette. To start, how bout a simple salad? Tonight, I served a salad with fresh tangerines, parsley, and a simple sherry vinaigrette. As for the rating for this recipe? Well, if you do not eat the skin and do not have the gravy, it's angelic. If you do indulge in the skin and the gravy, this recipe is a little more devilish--but really great to pull out after a tough week. This kind of dish just screams "I love you."

1 whole chicken, preferably organic
1 lemon
1 bulb garlic
1 Tablespoon fresh thyme, finely chopped
1 teaspoon dried rosemary, rubbed in your hand to release oils, (or 1 Tablespoon fresh, finely chopped)
Olive oil
Salt and pepper
1/2 cup dry white wine

For Gravy:
1 Tablespoon flour
1 cup chicken stock
1 teaspoon butter
1 Tablespoon fresh parsley, finely chopped
Lemon, to taste
Salt and pepper

1. Preheat overn to 400 degrees.

2. Rinse and dry bird with paper towel. Generously salt and pepper bird all over, including inside cavity. Put bird in roasting pan on a rack. Pour wine into the pan.

3. With the lemon whole, take off just the rind (not the white pith, which is bitter) of the whole lemon. Place in a small bowl with the thyme, the rosemary, and 1/4 cup(+) olive oil. Rub the whole bird with this olive oil mixture, inside and out.

4. Cut the top of the garlic bulb, horizontally, so that you have bisected the cloves of garlic. Place in the bird. Halve the lemon. Place on half in the bird as well. (If you'd like to add a fresh sprig of rosemary or a few sprigs of fresh thyme, also put these in the cavity).

5. Place the roasting pan (holding the bird) into the oven. Roast until a thermometer inserted into the deepest part of the bird in between the leg and the thigh, reads 170 degrees. Take the bird out and let it rest. (This is essential to the final carry-over cooking process as the bird will continue to cook for about 10 minutes due to the residual temperature inside....and also for the juices to redistribute throughout the meat. If you cut into it now, all the juices would run out and you would have a dry bird.)

6. Pour all the pan drippings into a gravy separator or clear bowl. Discard the fat (except for 1 Tablespoon), return the juices to the pan, and place the pan on the stove over medium-low heat. Sprinkle the flour over the fat, and stir. Let this mixture cook for a few minutes to ensure that any raw flour taste has been cooked out. Now, stir in the chicken stock and bring to a boil. (The mixture will not thicken until it reaches boiling temperature). Turn the heat down slightly and cook until it reaches the desired consistency for your gravy. (This should only take a couple minutes).

7. Strain again, into a small bowl, making sure to get rid of any solids. Stir in the butter, the parsley, and the lemon juice to taste. Adjust salt and pepper.

Serves 4.




Printable version here.

Guilt-Free Potato Chip Chicken

My mom used to make Potato Chip Chicken once a week when I was growing up, so this dish is very familiar and comforting to me. I altered my mom's recipe a bit to make it less fattening. Look for your favorite baked potato chip--I used Kettle. These chips are great because they're super crispy, and you should be able to find them easily at any grocery store. Serve with a side of steamed green beans and you're set! The best thing about this dish, though, is that it can be made in under 30 minutes, so it's a great week-night option. Watch out, Rachael Ray!!!

2 small bags (or about 2 oz) baked potato chips
1 egg (or 2 egg whites if you are really watching fat content)
2 boneless skinless chicken breasts
Pepper

1. Preheat overn to 350 degrees.

2. Trim chicken. If you have particularly thick chicken breasts, pound them lightly between two sheets of parchment paper. (You're not making cutlets here--just making your cooking time a little shorter)

3. In a small bowl, crush up the potato chips.

4. In another small bowl, beat the egg.

5. Pepper your chicken breasts. (You don't need salt because the chips are salty). Dip the chicken first in the egg mixture and then in the potato chips. Place on baking sheet or pyrex and repeat with the other breast.

6. Put in the oven and let cook until no longer pink in the center, 20-25 minutes.

Printable version here.