Diabetes Forecast for July 2011 has this idea on cooking chicken that is easy, inexpensive, and healthy. I prepare foods the way they plan in this article. You start out with a chicken and when that meal is over what is left is made into the second meal and what is finally left over is the third meal. Good idea and saves money running the garbage disposal and your food bill.
First meal is Roast Chicken. Ten servings (or 4 servings, with enough chicken for the next two meals is their plan. Make sure the serving size is 3 ounces without skin.
Now take 1 (4 lb.) chicken. ½ small unpeeled and chopped ½ peeled and coarsely chopped small onion. ½ head of garlic, separated into cloves, skins left on. 8 springs thyme, folded over. 3 sprigs rosemary, folded over. Kosher salt and freshly ground black pepper to taste. 2 Tablespoons of olive oil (divided use).
Down to the basics of preparing this dish.
1. Preheat the oven to 475 Degrees F. Rinse the chicken inside and out, and pat dry.
2. In a dish, combine the onion, garlic, thyme, rosemary, pepper, and apples and one tablespoon of olive oil.
3.Stuff the cavity of the chicken with the onion-herb mixture. Use twine to tie the chicken legs together and bind the wings to the body of the chicken.
4.On both sides of the chicken rub the outside with the remaining olive oil, and sprinkle with pepper and salt.
5. Spray the roasting pan with cooking spray. Start the cooking of the bird breast side down in the pan. Roast uncovered for 45 minutes, or until the juices of the chicken run clear.
6.Turn the bird over on its back and roast for 30 to 40 minutes more, or until the juices of the chicken run clear.
7.Remove the chicken and let it rest on a platter, loosely covered, for 20 minutes to let the juices do its thing of settling down to the bottom of the dish to make the carving easier.
That is it folks. Leftovers of the cooked chicken can be stored in the ice box for 2 to 3 days. How about this dish with only 230 calories?
The next day the roasted chicken turns into 2. Chicken Enchiladas for 4 servings. In 20 minutes you can take the following make this dish.
½ lb. cooked Roast Chicken, skinned, from yesterday.
1 cup canned fat-free refried beans. 1 cup 75 % reduced-fat shredded cheddar cheese (divided use). 1 can (4 oz.) hot or mild diced green chilies. 2 Tb sp. Minced fresh cilantro. 1 tsp. ground cumin. 1 tsp. hot or mild chili powder. 1 can (10 oz.) red or green enchilada sauce (divided use). 4 (8 inch) flour tortillas (preferably whole wheat).
1.Now preheat the oven to375 degrees F. Coat a large square or rectangular baking pan with cooking spray.
2.Place the cooked chicken on a cutting board. With two forks, (I use my fingers), shred the chicken into pieces. Add the chicken to a bowl; Mix in the refried beans, ¼ cup of cheese, the chilies, cilantro, cumin, chili powder, and ¼ cup of the enchilada sauce.
3.Coat each tortilla lightly with cooking spray to elp make rolling the tortilla easier. Divide the filling among the tortillas and roll up.
4.Add the enchiladas to the prepared baking pan, seam side down. Pour the remaining sauce over them and sprinkle with the remaining cheese.
5.Finally, bake uncovered for 20 minutes, or until the cheese melts and the casserole is bubbly. Then you have a 375 calorie per serving dish. Try to use as little salt as you can to get under the ADA guidelines for sodium. The enchilada sauce is where the salt is hidden.
Now for day 3 we are down to 3 Italian Chicken Salad. The final 4 servings the size of a cup will give you 320 calories for one serving.
Let us see if I can slip this last one in this article. Salad first:
2 cups diced cooked Roast Chicken, skinned. 2 medium carrots, peeled and diced (about ¾ cup). 1 large celery stalk, diced (about 1 can (14.5 oz.) small artichoke hearts in water, drained and chopped into ½-inch pieces. ½ cup halved cherry or grape tomatoes. 2 Tbsp. coarsely chopped pitted black olives.
Vinaigrette next: 2 Tbsp. balsamic vinegar. 1 Tbsp. fresh lemon juice, 1 tsp. Dijon mustard. 1 garlic clove, finely minced, ¼ tsp. sugar.¼ cup
Now combine all the salad ingredients in a large bowl. In a small
Bowl, whisk together the vinegar, lemon juice, garlic, and sugar. In a thin stream, slowly whisk in the olive oil until the salad dress is emulsified. Season with salt and pepper. Toss the salad and vinaigrette, and refrigerate ½ hour before serving.
This is how one bird can spread it wings.
Have a Happy
Larry Eiker is a Kennett resident who enjoys traveling all over the world and experiencing great food, while bringing some of those ideas back home to the
Bootheel to share with others.