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

1. Preheat oven to 400 degrees F.
2. Remove giblets and save for another use. Remove all visible fat from around the cavity. Rinse the chicken inside and out. Pat dry.
3. Place the herbs, half the salt and the onion halves inside the chicken.
4. Baste the outside of the chicken with 1 T. olive oil and sprinkle with pepper and remaining salt.
5. Place chicken, breast-side-down, on a rack in a roasting pan. Bake 30 minutes.
6. Turn the heat down to 350. Turn the chicken over and baste with the remaining olive oil.
7. 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

1. Peel potatoes and place in bowl of cold water until ready to use.
2. Alternate grating the onion, then potatoes, then onions into a colander, until all are grated. Add grated carrot.
3. Press out excess moisture over a sink.
4. Blend in other ingredients.
5. Heat oil in a nonstick frying pan or electric skillet.
6. 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.
7. Remove and drain the latkes on paper towels.
8. Continue until you have used all of the mixture.
9. 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

Homemade Applesauce

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

1. Peel and core apples.
2. 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.
3. 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.
4. Add sugar and cinnamon.
5. 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:

Apple Coffeecake
Green Beans Saute