Chicken Marsala

• 1/8 tsp black pepper
• 1/4 tsp salt
• 1/4 C flour
• 4 (5 oz total) chicken breasts,boned, skinless
• 1 Tbsp olive oil
• 1/2 C Marsala wine
• 1/2 C chicken stock, fat skimmed from top
• 1/2 lemon, juice only
• 1/2 C mushrooms, sliced
• 1 Tbsp fresh parsley, chopped

1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides, then remove and set aside.
3. To skillet, add wine and stir until heated. Add juice, stock, and mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over chicken.
5. Cover and cook for about 5–10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.

Chicken and Spanish Rice

• 1 C onions, chopped
• 1/4 C green peppers
• 2 tsp vegetable oil
• 1 can (8 oz) tomato sauce*
• 1 tsp parsley, chopped
• 1/2 tsp black pepper
• 11/4 tsp garlic, minced
• 5 C cooked rice (in unsalted water)
• 31/2 C chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.

1. In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken, and heat through.

Honey Chicken Wings

Ingredients

• 1 cup salsa or picante sauce
• 1/4 cup honey
• 1/2 teaspoon ground ginger
• 1 1/2 pounds chicken wing pieces

Preparation

1. Stir together first 3 ingredients in a large bowl. Add wing pieces, tossing to coat. Place on an aluminum foil-lined 15- x 10-inch jellyroll pan.
2. Bake at 400° for 55 minutes or until chicken is done, turning once.

source

Chicken and Rice

• 6 chicken pieces (legs and breasts),skinless
• 2 tsp vegetable oil
• 4 C water
• 2 tomatoes, chopped
• 1/2 C green pepper, chopped
• 1/4C red pepper, chopped
• 1/4 C celery, diced
• 1 medium carrot, grated
• 1/4 C corn, frozen
• 1/2 C onion, chopped
• 1/4 C fresh cilantro, chopped
• 2 cloves garlic, chopped fine
• 1/8 tsp salt
• 1/8 tsp pepper
• 2 C rice
• 1/2 C frozen peas
• 2 oz Spanish olives
• 1/4 C raisins

1. In large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn,onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20–30 minutes or until chicken is done.
3. Remove chicken from pot and place in refrigerator. Add rice, peas,and olives to pot. Cover pot and cook over low heat for about 20 minutes until rice is done.
4. Add chicken and raisins, and cook for another 8 minutes.

Chicken Gumbo

• 1 tsp vegetable oil
• 1/4 C flour
• 3 C low-sodium chicken broth
• 1 1/2 lb chicken breast, skinless,
• boneless, cut into 1-inch strips
• 1 C (1/2 lb) white potatoes, cubed
• 1 C onions, chopped
• 1 C (1/2 lb) carrots, coarsely chopped
• 1/2 medium carrot, grated
• 1/4 C celery, chopped
• 4 cloves garlic, finely minced
• 2 stalks scallion, chopped
• 1 whole bay leaf
• 1/2 tsp thyme
• 1/2 tsp black pepper, ground
• 2 tsp hot (or jalapeño) pepper
• 1 C (1/2 lb) okra, sliced into 1/2-inch pieces

1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
3. Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20–30 minutes.
5. Add okra and let cook for 15–20 more minutes.
6. Remove bay leaf and serve hot in bowl or over rice.

Each serving provides:

• Calories: 165
• Total fat: 4 g
• Saturated fat: 1 g
• Cholesterol: 51 mg
• Sodium: 81 mg
• Total fiber: 2 g
• Protein: 21 g
• Carbohydrates: 11 g
• Potassium: 349 mg

Barbecued Chicken - Spicy Southern Style

• 5 Tbsp (3 oz) tomato paste
• 1 tsp ketchup
• 2 tsp honey
• 1 tsp molasses
• 1 tsp Worcestershire sauce
• 4 tsp white vinegar
• 3/4 tsp cayenne pepper
• 1/8 tsp black pepper
• 1/4 tsp onion powder
• 2 cloves garlic, minced
• 1/8 tsp ginger, grated
• 11/2 lb chicken (breasts, drumsticks), skinless

1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Wash chicken and pat dry. Place it on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350 °F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

Each serving provides:

• Calories: 176
• Total fat: 4 g
• Saturated fat: less than 1 g
• Cholesterol: 81 mg
• Sodium: 199 mg
• Total fiber: 1 g
• Protein: 27 g
• Carbohydrates: 7 g
• Potassium: 392 mg

Barbecued Chicken

• 3 lb chicken parts (breast, drumstick,
• and thigh), skin and fat removed
• 1 large onion, thinly sliced
• 3 Tbsp vinegar
• 3 Tbsp Worcestershire sauce
• 2 Tbsp brown sugar
• to taste black pepper
• 1 Tbsp hot pepper flakes
• 1 Tbsp chili powder
• 1 C chicken stock or broth, fat skimmed from top

1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally.

Each serving provides:

• Calories: 176
• Total fat: 6 g
• Saturated fat: 2 g
• Cholesterol: 68 mg
• Sodium: 240 mg
• Total fiber: 1 g
• Protein: 24 g
• Carbohydrates: 7 g
• Potassium: 360 mg

Basil Roasted Chicken with Garlic Sauce

Ingredients:

• 1 chicken (about 2 1/2 to 3 lb.)
• 2 tablespoons unsalted butter , softened
• ¼ cup chopped fresh basil
• ¼ cup chopped fresh parsley
• ¼ teaspoon salt
• 1/8; teaspoon ground black pepper
• 1 cup fresh basil leaf (or other fresh herbs)
• 30 cloves garlic , unpeeled
• ¼ cup lemon juice
• 2 cups chicken stock or 2 cups low sodium chicken broth
• salt & freshly ground black pepper
• fresh basil leaf (to garnish)

Directions:

1. Preheat the oven to 350 degrees.
2. Remove the fat, neck, liver and gizzards from the body cavity, then rinse and pat the chicken dry.
3. Gently separate the skin from the flesh, running your fingers from the front to the back of the chicken and along the leg and thigh, being careful not to rip the skin or detach it from the bird.
4. Mix the butter, chopped basil, parsley, salt and pepper together in a small bowl.
5. Rub half of the butter mixture under the loosened skin and then tuck 1/2 of the whole basil leaves under the skin; be sure to get it under the skin around the leg and thigh.
6. Put 4 of the garlic cloves into the body cavity of the chicken and scatter the rest in the roasting pan.
7. Add the lemon juice and stock.
8. Place the chicken, breast-side up, on top of the garlic and stock.
9. Roast in the oven, basting occasionally with the pan juices for 1 hour, or until the juices run clear when the thickest part of the thigh is pierced.
10. Transfer the chicken to a heated platter and tent with foil to keep warm.
11. Pour the juices with the garlic cloves into a blender and puree the mixture.
12. (The garlic skins will remain whole.) Strain the puree through a sieve into a medium-sized saucepan, pressing on the garlic skins with the back of a spoon.
13. Bring the liquid to a simmer over medium heat, stirring occasionally, about 3 minutes, and add salt and pepper to taste.
14. Carve the chicken and serve drizzled with the sauce and garnished with fresh basil leaves.

source