Chicken with Rice
serves 4
1½ pounds bone-in chicken parts (breasts, drumsticks, and thighs), skinned
½ teaspoon salt
¼ teaspoon black pepper
4 teaspoons olive oil
1 red bell pepper, chopped
2 celery stalks, sliced
1 onion, chopped
4 garlic cloves, minced
1 (14½ -ounce) can diced tomatoes
½ cup reduced-sodium chicken broth
¹/³ cup long-grain white rice
½ teaspoon dried oregano
½ teaspoon saffron threads, crushed
1 cup frozen green peas
¼ cup chopped fresh cilantro
1. Preheat oven to 350°F.
2. Sprinkle chicken with salt and pepper. Heat oil in large nonstick skillet over medium heat. Add chicken and cook until browned, about 4 minutes per side. Transfer to lidded 2-quart casserole dish.
3. Add bell pepper, celery, onion, and garlic to skillet; cook, stirring, until softened, about 5 minutes. Stir in tomatoes with their juice and broth; bring to boil. Stir in rice, oregano, and saffron; add to chicken.
4. Bake, covered, 25 minutes; sprinkle with peas. Bake, covered, until chicken is cooked through, rice is tender, and liquid is absorbed, about 15 minutes. Serve sprinkled with cilantro.
PER SERVING (¼ OF CASSEROLE):
401 grams, 321 Cal, 9 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 69 mg Chol, 625 mg Sod, 31 g Total Carb, 9 g Total Sugar, 6 g Fib, 29 g Prot, 70 mg Calc. PointsPlus value: 8
Chicken with Orange Gremolata
serves 8
½ cup chopped fresh parsley
Grated zest of 1 orange
3 garlic cloves, minced
1 tablespoon olive oil
1 teaspoon ground cumin
3 pounds bone-in chicken parts (breasts, drumsticks, and thighs)
1 teaspoon salt
¼ teaspoon black pepper
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fi re using direct method.
2. Meanwhile, to make gremolata, mix together parsley, orange zest, garlic, oil, and cumin in small bowl. Reserve 3 tablespoons of gremolata in cup.
3. Gently loosen skin on chicken and spread remaining gremolata on meat under skin. Place chicken, skin side down, on cooler portion of grill and grill, covered, turning every 10 minutes, until cooked through, about 30 minutes.
4. Remove skin from chicken. Place chicken on platter and sprinkle with reserved gremolata.
PER SERVING (1 PIECE CHICKEN):
87 grams, 156 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 69 mg Chol, 356 mg Sod, 1 g Total Carb, 0 g Total Sugar, 0 g Fib, 24 g Prot, 22 mg Calc. PointsPlus value: 4
Gremolata (greh-moh-LAH-tah) is an Italian condiment that usually consists of parsley, garlic, lemon zest, and olive oil. It adds a burst of flavor to food without much effort. Gremolata can be sprinkled on almost any meat, fish, or poultry.
Chicken Cacciatore
serves 8
3 pounds bone-in chicken parts (breasts, drumsticks, and thighs)
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
1 onion, sliced
3 garlic cloves, minced
2 red bell peppers, cut into ½-inch pieces
¼ pound cremini mushrooms, sliced
2 cups fat-free marinara sauce
½ teaspoon dried oregano
Pinch red pepper flakes
1. Sprinkle chicken with salt and black pepper. Heat 2 teaspoons of oil in large nonstick skillet over medium-high heat. Add chicken and cook until browned, about 4 minutes per side. Transfer to plate.
2. Heat remaining 1 teaspoon oil in same skillet over medium heat. Add onion and garlic; cook, stirring, until onion is softened, about 5 minutes. Add bell peppers and mushrooms; cook, stirring occasionally, until softened, about 5 minutes.
3. Return chicken to skillet. Pour marinara sauce over chicken; stir in oregano and pepper flakes; bring to boil. Reduce heat and simmer, covered, until chicken is cooked through and vegetables are tender, about 20 minutes longer. Skim off fat. Remove skin before eating.
PER SERVING (1 PIECE CHICKEN AND SCANT ½ CUP VEGETABLES AND SAUCE):
204 grams, 206 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 69 mg Chol, 320 mg Sod, 12 g Total Carb, 7 g Total Sugar, 2 g Fib, 25 g Prot, 41 mg Calc. PointsPlus value: 5
If your skillet is less than 12 inches in diameter, brown the chicken in 2 batches.
Weight Watchers new complete cookbook.—4th ed.
