Cook some chicken the way the pros do

March 10, 1996|By United Feature Syndicate EATING WELL

These chicken recipes are the favorites of the staff at Eating Well magazine. They're healthful, delicious and easy to prepare.

"I make this chicken quite often because it's so easy, and I love the mix of sweet and salty pungent flavors," says design director Joannah Ralston.

Artistic honey-mustard chicken

Makes 8 pieces for 4 servings

3 tablespoons honey

3 tablespoons grainy mustard

1 tablespoon vegetable oil, preferably canola oil

1 1/2 teaspoons curry powder, preferably Madras

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 3-pound chicken, skin removed, trimmed of fat and cut into 8 pieces

Heat oven to 400 degrees. Line a baking sheet with aluminum foil, spray a rack with nonstick cooking spray and set it on top. In a small bowl, combine honey, mustard, oil, curry powder, salt and pepper. Using a brush, coat chicken pieces all over with the mustard glaze; set the pieces on the rack. Bake, basting occasionally, until the chicken is golden on the outside and no longer pink in the center, about 35 to 40 minutes.

Economizing tip: Skinning chicken wings is too much trouble; save the wings in the freezer for homemade stock.

Serving suggestion: Serve with couscous and steamed carrots.

255 calories per serving: 25 grams protein; 11 grams fat (2 grams saturated fat); 14 grams carbohydrate; 494 milligrams sodium; 76 milligrams cholesterol "I'm crazy about hot, spicy food. My refrigerator door is loaded with all kinds of hot sauces," says food editor Susan Stuck. "Don't worry, this recipe isn't too hot."

Food editor's saffron chicken drumsticks

Makes 8 drumsticks, for 4 servings

2 pinches saffron threads ( 1/2 teaspoon)

1/2 cup nonfat or low-fat plain yogurt

1 onion, very finely chopped

3 cloves garlic, very finely chopped

2 tablespoons harissa (a fiery sauce often served with couscous) or 2 teaspoons hot sauce or 1/2 teaspoon ground red pepper (cayenne)

2 tablespoons fresh lemon juice

1 tablespoon honey

1 tablespoon olive oil

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/4 teaspoon ground cinnamon

8 chicken drumsticks, skin removed

1. In a small bowl, crumble saffron threads over 2 tablespoons hot water. Steep for 5 minutes. In a shallow dish, combine yogurt, onions, garlic, harissa (or hot sauce or ground red pepper), lemon juice, honey, oil, salt, cumin and cinnamon. Stir in the saffron water. Add drumsticks and coat well. Cover with plastic wrap and marinate in the refrigerator for at least 30 minutes or up to 12 hours.

2. Meanwhile, heat oven to 450 degrees. Line a baking sheet with aluminum foil and set an oiled rack on top. Place the drumsticks on the rack and bake until the chicken is golden brown on the outside and no longer pink in the center, about 30 minutes.

Serving suggestion: Serve with pita, sliced cucumbers and a small bowl of drained yogurt.

265 calories per serving: 26 grams protein; 12 grams fat (3 grams saturated fat); 13 grams carbohydrate; 381 milligrams sodium; 79 milligrams cholesterol "I've always liked the intense flavor combination of prunes, olives and capers in this recipe," says nutrition editor Elizabeth Hiser. "The original is from the first 'Silver Palate' cookbook by Sheila Lukins and Julee Rosso, and over the years I've changed the recipe to cut back on fat and make it faster."

Nutritionist's chicken Marbella

Makes 4 servings

1/2 cup dry white wine

1/2 cup defatted reduced-sodium chicken broth

1/2 cup pitted prunes

1/4 cup packed dark brown sugar

1/4 cup red-wine vinegar

1/4 cup pitted Spanish green olives

4 cloves garlic, very finely chopped

1 tablespoon olive oil

2 teaspoons dried oregano

salt and freshly ground black pepper to taste

4 boneless, skinless chicken breasts, trimmed of fat (about 1 pound)

1/4 cup drained capers

1. Heat oven to 400 degrees. In a saucepan, combine wine, broth, prunes, brown sugar, vinegar, olives, garlic, oil and oregano. Bring to a simmer over medium heat. Reduce the heat and simmer gently, uncovered, for 10 minutes. Season to taste with salt and pepper.

2. Place chicken breasts in a large shallow baking dish. Pour the sauce over the chicken, turning to coat. Scatter capers over the top. Bake until the chicken is no longer pink in the center, about 30 to 35 minutes.

Serving suggestion: Serve with basmati rice.

Nutrition note: The simple fat reduction in this dish is substituting skinless chicken breasts for chicken parts with skin, which slashes fat by about 80 percent.

295 calories per serving: 28 grams protein; 7 grams fat (1 gram saturated fat); 29 grams carbohydrate; 580 milligrams sodium; 64 milligrams cholesterol Pub Date: 3/10/96

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