Once upon a time chicken meant roast chicken, usually served for Sunday dinner. Anyone who didn't like that didn't know a good thing.
Today chicken is the meat of choice, the meat of the '90s. With less cholesterol than beef, pork or lamb, chicken is on every table several times a week.
The only problem is boredom. I'm always on the lookout for a good chicken recipe slightly off the beaten track, something that's easy, quick and, most of all, has some zip.
Oriental Chicken
Serves 4
1/4 cup canned low-sodium chicken broth or homemade
2 tablespoons hoisin sauce
2 teaspoons low-sodium soy sauce
1 teaspoon rice vinegar
1/2 teaspoon sugar
dash freshly ground pepper
1 pound chicken parts (thighs or breasts)
parsley or orange zest, for garnish
Put all ingredients, including chicken, in plastic bag. Seal and refrigerate for at least 1 hour. Spray rack on broiler with nonstick spray. Heat broiler. Drain chicken, saving marinade. Put chicken on rack and broil. Brush with reserved marinade from time to time and turn.
Chicken is done when juices run clear if fork is plunged into thickest part. Takes about 15 to 20 minutes. Garnish with parsley or orange zest.
Each serving has about 140 calories; 6 g fat; 54 mg cholesterol and 375 mg sodium.
Mexican Chicken
Serves 4
2 teaspoons olive oil
4 skinned and boned chicken breasts
4 ounces long-grain rice
1/2 cup chopped onion
1 1/2 cups canned crushed tomatoes
1 cup canned low-sodium chicken broth or homemade
1/4 cup chopped fresh parsley
1 teaspoon chopped fresh rosemary or pinch dried
pinch salt
1 cup frozen peas, thawed
Heat oil in large skillet. Add chicken and cook, turning once until brown. Remove chicken to plate. Add rice and onion to skillet. Cook until rice is translucent (about 2 minutes). Stir in tomatoes, broth, parsley, rosemary and salt. Add chicken to skillet, cover and simmer for 25 minutes. Stir in peas and cook until rice is tender, about 5 minutes.
To serve, arrange chicken and rice on platter. Drizzle sauce over it.
Each serving has about 290 calories; 4 g fat; 50 mg cholesterol and 400 mg sodium
Stir-fried Chicken
Serves 2
1 1/2 teaspoons canola oil
1 to 2 hot chili peppers or to taste
5 ounces ground chicken
1 cup sliced onions
1 cup sliced mushrooms
1 cup red bell pepper strips
1 cup broccoli florets
1 garlic clove, minced
1 teaspoon minced ginger root
1 cup low-sodium chicken broth
1 teaspoon cornstarch
1/2 teaspoon Chinese sesame oil
Heat oil in wok or large skillet. Add chili peppers, if used, and cook for a minute. Remove chili peppers and discard. Add chicken, onions, mushrooms, bell pepper, broccoli, garlic and ginger root.
Cook, stirring frequently, until chicken is not pink, 2 or 3 minutes.
Combine broth, cornstarch and sesame oil in small bowl and stir to dissolve cornstarch. Add to chicken mixture and cook, stirring until mixture comes to a boil. Simmer about 5 more minutes and serve over rice.
Each serving has about 250 calories; 12 g fat; 60 mg cholesterol and 100 mg sodium