Low Fat Chicken Recipes

Ingredients:

2 whole chickens -3 1/2 to 4 pounds each
1 onion, peeled and quartered
4 cloves garlic, peeled
2 tbsp sweet hungarian paprika
2 tsp salt -plus more to taste
1 tsp freshly ground black pepper -plus more to taste
14 1/2 oz reduced sodium chicken broth, defatted
1/3 cup vodka
2 tbsp water
1 tbsp cornstarch
3 tbsp finely chopped fresh dill
2 tbsp reduced-fat sour cream, optional

Instructions:

1. Position oven rack in lower third of oven; preheat to 350°F. 2. Remove
giblets. Place hearts, necks and gizzards in roasting pan and reserve
livers for another use. With a sharp knife, remove excess fat. Dry insides
with a paper towel. With your fingers, loosen skin over breasts and thighs
to make pockets, being careful not to tear the skin. 3. In a food processor
or blender, combine onion, garlic, paprika, 2 teaspoons salt and 1
teaspoon pepper; puree until smooth. 4. Spread 1/4 cup onion puree in the
bottom of a roasting pan. Place chickens in pan, at least 1 inch apart. Rub
1 tablespoon puree into each cavity and spread remaining puree under skin.
Tuck wings back and tie legs. 5. Roast chickens for 20 minutes. Drizzle
with 1/4 cup chicken broth and roast for 40 minutes more, basting with pan
drippings every 20 minutes. Tent chickens with aluminum foil and continue
roasting for 30 minutes, or until an instant-read thermometer inserted into
the thickest part of the thigh, away from the bone, registers 180°F and
the cavity juices run clear. 6. Transfer chickens to a platter and cover
with foil to keep warm; leave giblets in pan. 7. Pour pan juices into a
bowl and chill in freezer for 10 minutes to bring fat to the surface.
Meanwhile, add remaining chicken broth and vodka to roasting pan and bring
to a boil over medium heat, scraping up any browned bits adhering to the
pan. Add any juices accumulated on chicken platter. 8. Skim off fat from
chilled pan juices. Add juices to roasting pan and return to a boil. Strain
juices through a fine sieve into a medium saucepan. Bring to a simmer over
medium heat. In a small bowl, blend water and cornstarch; whisk into
simmering gravy. Cook, stirring, until slightly thickened, about 1 minute.
Whisk in dill and sour cream, if using. Season with salt and pepper. 9.
Carve chickens, discarding skin. Serve with gravy.

Save leftover chicken and gravy for Moroccan Chicken Salad, if desired.

MAKES 8 SERVINGS.

205 calories per 3-ounce serving; 27 grams protein; 6 grams fat (1.7 grams
saturated fat); 5 grams carbohydrate; 735 mg sodium; 76 mg cholesterol; 0.5
gram fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 8