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It’s a major time of transition for many
of us, and I’m not even talking about the changes you might
think that a middle-age woman has on her mind! All I seem to think
about these days is what happened to that little boy of mine (my
pride and joy he still is!), now a grown man and two weeks from
his high school graduation. I am, of course, on an emotional roller
coaster and have no idea where chicken fits into the mix! Maybe
because somewhere in the back of my mind, I either feel like a
chicken or I just know that many of us will have company coming
for the big celebration and might need a healthy choice for mealtime.
We will focus on graduation next week if my computer doesn’t
short out from the tears that are already falling. Prayer and
friendly advice welcomed here!
Savory Roast Chicken
1 whole chicken, 6 to 8 pounds
Salt and pepper
1 sprig fresh rosemary, or ¼ tsp. dried
1 sprig fresh thyme
1 bay leaf
1 medium onion, roughly chopped into 1” pieces
2 carrots, roughly chopped into 1” pieces
2 stalks celery, roughly chopped into 1” pieces
2 cloves garlic, peeled
½ lemon
Preheat oven to 400°F. Rinse chicken with cold water, pat
dry and season with salt and pepper inside and out. Stuff the
cavity with the rosemary, thyme, bay leaf and peeled garlic. Add
a few pieces of onion, carrot and celery into the cavity. Scatter
the rest of the veggies on the bottom of a roasting pan. Place
the chicken on top of the vegetables. Squeeze juice from the lemon
all over the chicken and add the lemon half to cavity. Place in
oven. After 15 minutes, turn the heat down to 350°F. Roast
chicken for an additional 45 minutes to 1 hour, until golden brown
and crisp and the juices run clear when thigh is pierced with
a sharp knife. Transfer chicken to a serving platter and let rest
for about 10 minutes. Remove skin and discard. Carve chicken into
serving pieces.
Asian Grilled Chicken Breasts
¼ cup olive oil
1 Tbs. soy sauce
2 cloves garlic, crushed
1 Tbs. minced ginger
1 Tbs. Dijon mustard
Salt to taste
Freshly ground black pepper
6 skinless, boneless chicken breasts
Mix oil, soy sauce, garlic, ginger, mustard, salt
and pepper, and brush on chicken breasts. Refrigerate for at least
30 minutes or overnight. Preheat the grill. Grill breasts 5 to
6 minutes on each side, depending on thickness. Let chicken rest
on a plate for 1 or 2 minutes before serving.
Chicken with Apples and Cider Sauce
1½ Tbs. olive oil
4 boneless, skinless chicken breasts, 4 - 6 oz. each
Salt to taste
Freshly ground black pepper
Flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
½ cup non-fat sour cream
1 Tbs. chopped parsley
Heat olive oil in large, non-stick skillet. While
oil is heating, season chicken with salt and pepper and dredge
it in flour. Sauté chicken over medium-high heat until
golden brown, about 2 minutes on each side. Remove chicken to
a platter and keep warm. Add apples and apple cider, stir with
wooden spoon to release any caramelized bits that may be stuck
to the pan and cook until the cider has reduced by half. Add chicken
broth, chicken and any juices that have accumulated on platter.
Simmer until chicken is cooked through, about 10 minutes. Remove
chicken to a clean serving platter and keep warm. Simmer broth
mixture until it has reduced by half, about 5 minutes. Add sour
cream and stir until it is thoroughly combined. Spoon sauce over
the chicken, sprinkle with parsley and serve.
Yogurt Marinated Grilled Chicken with Fresh Corn Salsa
For marinated grilled chicken:
1 cup low-fat or non-fat plain yogurt
Zest and juice of 1 lime
2 cloves garlic
2 Tbs. honey
¼ cup minced red onion
2 Tbs. chopped cilantro leaves
4 boneless, skinless chicken breasts, about 4 - 6 oz. each
For the corn salsa:
2 tsp. olive oil
1 cup fresh corn kernels, cut from the cob (about 2 ears)
¼ tsp. sugar
Salt to taste
Freshly ground black pepper
4 tsp. balsamic vinegar
2 chopped, fresh plum tomatoes
¼ cup finely chopped red onion
¼ cup chopped cilantro leaves
1 jalapeño pepper, or to taste, seeded and finely chopped
For grilled chicken:
Mix all the ingredients except the chicken in a large bowl. Add
chicken to mixture and coat evenly. Cover bowl and refrigerate
for at least 4 hours or overnight. Preheat the grill. Remove the
chicken from the marinade and discard the marinade. (This protects
against cross-contamination.) Sprinkle chicken with salt and pepper.
Place chicken on hot grill and cook until the juices run clear,
6 to 8 minutes per side.
For corn salsa:
Heat oil in a skillet over medium heat. Add corn and cook for
2 minutes. Add sugar, season with salt and pepper and cook for
another minute. Add vinegar and cook for 1 more minute. Transfer
corn into a small bowl and cool slightly. Stir in tomatoes, onion,
cilantro and jalapeño pepper. Adjust salt and pepper to
suit your taste. Spoon salsa over each piece of grilled chicken.
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