December 10, 2009
Rosemary Roast Chicken
If you remove the skin after cooking, you can reduce the fat totals below by about half, and cut the calories too.
One 4-6-pound roaster chicken
Two medium onions, peeled and cut in quarters
1 tsp. dried rosemary
½ tsp. dried thyme
1 tsp. salt
¼ tsp. pepper
2 T. olive oil
- Preheat oven to 400 degrees F.
- Remove giblets and save for another use. Remove all visible fat from around the cavity. Rinse the chicken inside and out. Pat dry.
- Place the herbs, half the salt and the onion halves inside the chicken.
- Baste the outside of the chicken with 1 T. olive oil and sprinkle with pepper and remaining salt.
- Place chicken, breast-side-down, on a rack in a roasting pan. Bake 30 minutes.
- Turn the heat down to 350. Turn the chicken over and baste with the remaining olive oil.
- Cook for another 1 to 1-1/2 hours, until meat thermometer inserted into the thickest part of the thigh registers 180 degrees.
YIELD: Eight servings
NUTRITION ANALYSIS PER SERVING: Calories, 393; Total fat, 29.3grams; Saturated fat, 7.8 grams; Monounsaturated fat, 13.3 grams; Polyunsaturated fat, 5.8 grams; Cholesterol, 119 grams; Sodium, 403 milligrams
Lighter Latkes (Potato Pancakes)
Using less oil and a nonstick pan makes this traditional dish lower in fat. Carrots add color and extra nutrition.
4 medium potatoes (about 1 lb.)
1 onion, chopped
1 carrot, grated
1 egg, raw
2 T. matzo meal
½ tsp. salt
¼ tsp. white or black pepper
2 T. peanut oil
- Peel potatoes and place in bowl of cold water until ready to use.
- Alternate grating the onion, then potatoes, then onions into a colander, until all are grated. Add grated carrot.
- Press out excess moisture over a sink.
- Blend in other ingredients.
- Heat oil in a nonstick frying pan or electric skillet.
- When oil is very hot but not smoking, drop in the potato mixture, one heaping tablespoon full at a time. Fry until golden. Turn over and fry other side.
- Remove and drain the latkes on paper towels.
- Continue until you have used all of the mixture.
- Serve with applesauce (see below) or no-fat sour cream if you are having a dairy meal.
YIELD: Five servings SERVING SIZE: Three latkes
NUTRITION ANALYSIS PER SERVING: Calories, 155; Total fat, 6.6 grams; Saturated fat, 1.2 grams; Monounsaturated fat, 2.9 grams; Polyunsaturated fat, 1.9 grams; Cholesterol, 42.5 milligrams; Sodium, 253.2 milligrams
Using cider for part of the cooking liquid dish allows you to sweeten this dish with only one-quarter cup of honey.
4 pounds apples (try a mixture of red ones such as Cortland or McIntosh and green ones such as Granny Smith)
Juice of 1 lemon
1 ½ c. apple cider
1 ½ c. water
¼ c. honey
¾ tsp. cinnamon
- Peel and core apples.
- Slice thickly and cut into chunks. As you work, place the cut-up apples in a bowl with the lemon juice and stir to coat the apples. This prevents darkening.
- Combine apples with cider or water in a large saucepan or Dutch oven. Cover and bring to a boil, then cook on low heat for about 20 minutes, until apples are soft. Stir occasionally or add liquid if necessary to prevent sticking.
- Add sugar and cinnamon.
- Mash with a potato masher for chunky applesauce, or puree in a food mill or processor for smooth applesauce.
YIELD: 10 servings
NUTRITION ANALYSIS PER SERVING:Calories 149; Total fat, less than 1 gram; Cholesterol, zero; Sodium, 1.5 milligrams; Sugar, 31.2 grams
Additional recipes already on our site:
Green Beans Saute