Low Fat Chicken Recipes

Ingredients:

2 whole chickens -3 1/2 to 4 pounds each
2 lemons
2 cup packed parsley leaves
1/4 cup fresh thyme leaves
1/4 cup fresh rosemary leaves
3 cloves garlic, peeled
1 1/2 tbsp olive oil
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
1/2 cup dry white wine
2 tbsp water
1 tbsp cornstarch

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. Zest lemons with a
grater before cutting them in half. In a food processor or blender, combine
lemon zest, parsley, thyme, rosemary, garlic, oil, 2 teaspoons salt and 1
teaspoon pepper; process until finely chopped. Set aside 1/4 cup herb
mixture for gravy. 4. Spread 1/4 cup herb mixture in the bottom of a
roasting pan. Place chickens in pan, at least 1 inch apart. Rub 1
tablespoon herb mixture into each cavity and spread remaining mixture under
skin. Place 2 lemon halves in each chicken cavity. 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 wine 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 mesh 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.
Stir in reserved herb mixture. Season with salt and pepper. 9. Carve
chickens, discarding skin. Serve with gravy (save some if making one of The
Leftovers, Herb & Lemon Roast Chicken Pie or Herb & Lemon Chicken Pasta
with Broccoli and Peppers).

MAKES 8 SERVINGS.

210 calories per 8-ounce serving; 27 grams protein; 8 grams fat(1.8 grams
saturated fat); 6 grams carbohydrate; 740 mg sodium; 75 mg cholesterol; 1
gram fiber.

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



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Preparation Time: 0:00

Servings: 8