Recipes: Roasted Chicken

the recipes

october 99

Roasted Chicken

Sometimes pizza is for adults as attested to by this sophisticated meal which features fresh salmon and feta cheese. This is a healthier version of one of our favorite meals available at an up-scale Italian restaurant here in town. Another time substitute fat-free smoked turkey or duck sausage and you'll have another winner. Add a fennel salad and molded ice-cream bomb in your favorite flavors and you have an Italian dinner fit for a native.

Roasted Chicken

(makes 6 servings)

	herb and lemon seasoning mix
	butter flavored refrigerated spray
5	scallions, white and 1 inch green, chopped
2	cloves garlic, minced
3	tablespoons (45 g) Italian parsley, chopped
1	teaspoon (5 ml) lemon zest
1/2	teaspoon (2.5 ml) freshly ground pepper
	chicken
1	chicken, about 3 1/2 pounds (1670 g)
	sprig of parsley
	lemon, cut into 8ths
1/8	teaspoon (0.6 ml) kosher salt, optional
	paprika

Preheat oven to 425° F. (200° C. , gas mark 6).
To prepare seasoning mix: Preheat a small non-stick skillet and coat with cooking spray. Sauté the scallions and garlic for 4 minutes, until the scallions are wilted. Add the chopped parsley, lemon zest, and pepper. Remove from heat and cool until it can be easily handled.
Remove all lumps of fat from the chicken. Rinse well, removing the neck, liver, and heart. Using your finger, carefully lift the skin over the breast, thigh and legs without tearing the skin. Stuff the seasoning mix under the skin, covering as much of the meat as possible. Place sprig of parsley in the cavity along with 2 pieces of the lemon cut into 8ths. Sprinkle with pepper and salt, if using. Truss the bird with twine. Sprinkle with juice of another 2 pieces of lemon, and paprika.
Coat a non-stick pan with cooking spray. Place the chicken on its side using aluminum foil to steady it. Roast for 25 minutes for a 3 1/2 pound bird, then carefully turn the bird to its other side, using more paprika if necessary. Roast another 25 minutes. Turn the bird breast side up and roast for 10 minutes. Check for doneness. Return to oven for a few minutes if not quite done. When done, remove from oven and allow to rest for 10 minutes.
To serve, place on a platter decorated with remaining 4 pieces of lemon, and greens.

Per serving (without skin):	192 calories (36% calories from fat), 28 g protein, 7 g total fat (2.0 g saturated fat), 1 carbohydrates, 0 dietary fiber, 84 mg cholesterol, 86 mg sodium
Diabetic exchanges:	4 lean protein

Curried Corn Pudding

(makes 4 servings)

	butter-flavored refrigerated cooking spray
4	scallions, white parts only, minced
1	clove garlic, minced
1 1/2	teaspoons (7.5 ml) good quality curry powder
1 1/2	cups (225 g) fresh or frozen corn
3/4	cup (180 g) evaporated skim milk
2 1/2	tablespoons (37.5 g) cilantro, chopped
2	teaspoons (10 ml) cornstarch
	juice of 1/2 lime
	hot sauce, to taste

Preheat oven to 350° F. (180° C. gas mark 4).
In a small non-stick skillet, coated with cooking spray, sauté the scallion and garlic for 4 minutes until wilted. Add the curry powder and sauté until fragrant. Remove from heat.
In a bowl, combine the corn, milk, cilantro, cornstarch and lime juice. Stir in the vegetables. Pour into a oven proof dish that you have coated with cooking spray. Bake until puffed and tests done, about 30 minutes. To serve, spoon onto plates. Pass the hot sauce.

Per serving:	104 calories (6% calories from fat), 6 g protein, 1 g total fat (0.2 g saturated fat), 21 g carbohydrate, 2 g dietary fiber, 2 mg cholesterol, 60 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk)

Warm Asparagus and Italian Mushroom Salad

(Makes 4 servings)

1	pound (480 g) thin asparagus, trimmed
1/2	pound (240 g) Italian mushrooms, cleaned and sliced thin
1	tablespoon (15 ml) Balsamic vinegar
1	tablespoon (15 ml) olive oil
2	tablespoons (30 ml) flat-leaf parsley, chopped
	freshly ground pepper

Simmer the asparagus in boiling water for 2 minutes until crisp cooked. Drain well.
Return to pot with sliced mushrooms. Toss with vinegar, oil, parsley, and pepper over low heat. Serve immediately.

Per serving:	74 calories (41% calories from fat), 4 g protein, 4 g total fat (0.5 g saturated fat), 9 carbohydrates, 3 g dietary fiber, 0 cholesterol, 7 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable), 1 fat

Peach Melba

(makes 4 servings)

4	small peach halves, either fresh, canned in water, or defrosted frozen
2	cups (400 g) vanilla non-fat no-sugar ice cream
16	frozen raspberries, defrosted

Place the peaches in individual dessert bowls.
Top with scoops of ice cream.
Mash the raspberries. Strain if you like. Place on top of each dessert

Per serving:	101 calories (0 calories from fat), 4 g protein, 0 total fat (0 saturated fat), 23 g carbohydrates, 1 dietary fiber, 0 cholesterol, 67 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

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