Mom’s Roasted Chicken

This is a classic way to prepare roasted chicken, classic especially if your roots go back to Hungary. 6½ lean meat exchanges of protein is a lot at one meal. However, I would be uncomfortable putting one, not so big, chicken on the table for more than 6 people. There are about 26 to 28 ounces of meat on a 4 pound bird. That’s a little under 4½ ounces per person. If you take only 3 ounces (the suggested portion for protein) your exchanges will be: 4 very

  • lean meat, ½ vegetable, 1 fat.
  • One 4-pound roasting chicken
  • 1 cup chopped onions
  • 1½ tablespoons Hungarian sweet paprika
  • 2 cloves garlic
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground black pepper
  • Salt to taste
  • ½ cup water

 

  1. Preheat oven to 350°F.
  2. Thoroughly rinse the chicken, removing any visible fat. In a 9-by-9-inch baking pan, combine the onions, paprika, garlic, ginger, black pepper, and salt. Rub this mixture all over the chicken. Place the chicken breast side down and roast 40 minutes.
  3. Turn the chicken breast side up. Add the water, stirring up any browned bits from the bottom. Roast 50 minutes longer or until juices run clear when chicken is pricked with a fork (or when the plastic thermometer pops up or the temperature of the chicken is 180˚F).
  4. Let stand 10 minutes before carving. Discard skin; skim the fat off the drippings and serve as gravy for the chicken.

 

SERVES

Diabetic Exchanges: 6½ very lean meat; ½ vegetable; 2 fat

 

Chicken Creole

I find this dish to be only mildly spicy, but you may want to omit the ground red pepper if you do not like spicy foods. You can make the lower-protein variation with either white or brown rice. Also, if you have only tomatoes that are packed in thick purée you might want to add ¼ cup of water to the pot when you add the tomatoes; another alternative is to use a can of stewed tomatoes.

  • 2 pounds cut-up chicken pieces
  • Salt to taste
  • ¼ teaspoon ground black pepper
  • 1 tablespoon all-purpose flour
  • 1 tablespoon vegetable oil
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • ½ teaspoon paprika
  • ¼ teaspoon chili powder
  • ¹⁄8 teaspoon dried thyme
  • ¹⁄8 teaspoon ground cloves
  • ¹⁄8 teaspoon ground red pepper
  • 1 bay leaf
  • One 14- or 15-ounce can whole peeled tomatoes

 

  1. Remove skin from the chicken; rinse and pat dry. Season the chicken with the salt and pepper. Dredge the chicken lightly in the flour.
  2. In a 5- or 6-quart nonstick pot, heat the oil over medium-high heat. Add the chicken and cook 3 to 4 minutes per side or until chicken is browned. Remove from pot.
  3. Add the onion, green pepper, celery, and garlic to the pot. Cook, stirring, until slightly softened, about 2 to 3 minutes.
  4. Stir in the paprika, chili, thyme, cloves, red pepper, and bay leaf. Add the tomatoes with the canning liquid, breaking up the tomatoes with the side of a spoon.
  5. Return the chicken to the pot. Bring to a boil. Reduce heat and simmer, covered, 35 minutes. Discard bay leaf before serving.

SERVES

Diabetic Exchanges: 5½ very lean meat; 2 vegetable; 1 fat

REDUCED SATURATED FAT/CHOLESTEROL/PROTEIN: Use ¾ pound skinless chicken pieces; increase chili powder to 1 teaspoon; omit the all-purpose flour. Skip steps 1 and 2; add the oil to the pot and cook the vegetables until softened, about 4 minutes.

For white rice: continue with step 4, stirring in 1 cup of water after you’ve added the tomatoes.

Add the chicken to the pot and cook, covered, 10 minutes. Stir in ²⁄³ cup converted white rice and simmer, covered, 20 minutes. Discard bay leaf; remove the chicken from the pot; remove bone(s) and cut chicken into bite-size pieces. Stir chicken pieces into the rice.

Diabetic Exchanges: 1½ bread; 3 very lean meat; 2 vegetable; ¾ fat

For brown rice: continue with step 4, stirring in 1¼ cups of water after you’ve added the tomatoes. Add ²⁄³ cup long-grain brown rice when you add the chicken and simmer, covered, 55 minutes longer. Discard bay leaf; remove the chicken from the pot; remove bone(s) and cut chicken into bite-size pieces. Stir chicken pieces into the rice.

Diabetic Exchanges: 1½ bread; 3 very lean meat; 2 vegetable; ¾ fat

REDUCED SODIUM: Use sodium-free canned tomatoes.

Diabetic Exchanges: 5½ very lean meat; 2¼ vegetable, 1 fat

 

Chicken with Forty Cloves of Garlic

Not really forty, but with plenty! It’s very important to bake this dish a long time with low heat to bring out the sweetness of the roasted garlic.

  • 1 small head garlic (16 medium cloves)
  • 3 pounds chicken pieces
  • ¼ teaspoon dried rosemary, crumbled
  • ¹⁄8 teaspoon dried thyme
  • ¹⁄8 teaspoon ground black pepper
  • Salt to taste
  • ¹⁄³ cup dry white wine
  • ¹⁄³ cup water

 

  1. Preheat oven to 300°F.
  2. Separate the garlic cloves, but do not peel them.
  3. Remove skin from the chicken; rinse and pat dry. Arrange the chicken pieces, flesh side down, in a 9-by-13-inch nonreactive (enamel, glass, or stainless steel) baking pan. Sprinkle with the garlic cloves, rosemary, thyme, pepper, and salt. Add the wine and water to the pan.
  4. Cover tightly with heavy-duty aluminum foil.
  5. Place in preheated oven and bake 2 hours. Carefully lift a corner of the foil to release the steam. Place chicken on serving platter with any pan juices and the garlic cloves.

 

SERVES

Diabetic Exchanges: 4¾ very lean meat; ¼ fat

Chicken Chasseur

This is the French version of chicken Cacciatore, with more mushrooms and less tomato.

  • 2 pounds chicken pieces
  • Salt to taste
  • 1½ tablespoons all-purpose flour
  • ¹⁄8 teaspoon ground black pepper
  • 2 teaspoons olive oil
  • 2 cups sliced mushrooms
  • ¼ cup minced shallots
  • ¾ cup water
  • ¼ cup dry white wine
  • 2 tablespoons chopped fresh parsley
  • ½ teaspoon tarragon
  • 2 tablespoons tomato paste

 

  1. Remove skin from the chicken pieces; rinse and pat dry. Season with salt, if using.
  2. On a piece of wax paper combine the flour and black pepper. Lightly dredge the chicken in the flour mixture.
  3. In a 6-quart nonstick pot, heat the oil over medium-high heat. Add the chicken and cook until browned, about 3 minutes. Turn and cook on second side, about 3 minutes. Remove the chicken from the pot.
  4. Add the mushrooms and shallots. Cook, stirring, until softened, about 2 minutes. Stir in the water, wine, parsley, and tarragon. Bring to a boil.
  5. Return the chicken to the pot. Return to a boil; reduce heat and simmer, covered, 20 minutes. Stir in the tomato paste; cook, uncovered, 20 minutes or until chicken is cooked through and sauce has thickened. 

 

SERVES

Diabetic Exchanges: ¼ bread; 4¾ very lean meat; ¾ vegetable; ½ fat

REDUCED SATURATED FAT/PROTEIN/CHOLESTEROL/SODIUM: Reduce chicken to 1 pound; increase mushrooms to 4 cups; add 1 cup sliced carrots when you return the chicken to the pot; use low-sodium tomato paste.

Diabetic Exchanges: 2¼ very lean meat; 1½ vegetable; ½ fat

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