The Everyday DASH Diet Cookbook (19 page)

Basic Roast Chicken Breast

For the tastiest chicken breast (and not just for dinner, but to have for sandwiches and salads), roast it intact and remove the skin and bone before eating. Many cooks season the skin before cooking, which is a mistake, because if you discard the skin, the seasoning goes with it. The solution is to pull back the skin, season the flesh, and replace the skin. This trick will save you from serving dried-out chicken breast ever again. A quick pan sauce finishes the dish. (It is interesting to note the relatively small amount of fat provided by the butter.) If you wish, rub ¼ teaspoon of your favorite dried herb (or ½ teaspoon of a finely chopped fresh herb) on the flesh of each breast, too. Rosemary or tarragon is especially good with roast chicken.

MAKES 4 SERVINGS

2 (10-ounce) chicken breast halves, with skin and bone

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Olive oil in a pump sprayer

1 tablespoon minced shallot

⅔
cup Homemade Chicken Broth (
here
) or canned low-sodium chicken broth; or ½ cup chicken broth plus 2 tablespoons dry vermouth or dry white wine

1 tablespoon cold unsalted butter (optional)

Preheat the oven to 400°F.

Work with one breast half at a time: Starting at the rib cage, use a small, sharp knife to cut away the skin from the flesh and pull back the skin, keeping it attached at the wide side of the chicken half. Season the exposed flesh with the salt and pepper. Replace the skin, covering the flesh.

Arrange the chicken skin side up in a small roasting pan (a metal 9 × 13-inch baking dish works well) and spray with the oil. Roast until an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 35 to 40 minutes. Transfer the chicken to a carving board and let stand for 5 minutes. (If you are preparing the chicken specifically for salads and sandwiches, let cool completely. You may choose to skip the next step.)

Pour off all but 1 teaspoon of the fat from the pan. Add the shallot to the pan and cook over medium heat, stirring often, until the shallot softens, about 1 minute. Add the broth and bring to a boil over high heat, scraping up the browned bits in the pan with a wooden spoon. Boil until the broth has reduced by one-third, about 2 minutes. Remove from the heat. If you wish to
thicken the sauce slightly, add the butter to the pan sauce and whisk until the butter melts.

Carve the meat from the chicken, discarding the skin and bones. Transfer to dinner plates and drizzle equal amounts of the sauce over each serving. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving, without butter) 138 calories, 21 g protein, 1 g carbohydrates, 5 g fat, 0 g fiber, 62 mg cholesterol, 370 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.

(1 serving, with butter) 165 calories, 21 g protein, 1 g carbohydrates, 8 g fat (3 g saturated fat), 69 mg cholesterol, 370 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.

(1 serving, with wine and butter in the sauce) 168 calories, 21 g protein, 1 g carbohydrates, 8 g fat (3 g saturated fat), 69 mg cholesterol, 367 mg sodium, 400 mg potassium. Food groups: 3 ounces lean meat.

Classic Poached Chicken

If you are cooking chicken specifically for salad, try this stovetop method, which uses gentle heat to keep the meat moist and flavorful. You’ll have a bonus of homemade chicken broth, too.

MAKES ABOUT 2½ CUPS DICED CHICKEN MEAT

2 (10-ounce) chicken breast halves, with skin and bones

1 small onion, thinly sliced

2 sprigs of fresh parsley (optional)

Pinch of dried thyme

A few black peppercorns

½ bay leaf

In a medium saucepan, place the chicken and onion and add enough water to cover by 1 inch (about 1 quart). Bring to a simmer over high heat, skimming off any foam that rises to the surface.

Add the parsley (if using) and the thyme, peppercorns, and bay leaf. Reduce the heat to medium-low and simmer for 15 minutes. The chicken will not be completely cooked.

Remove from the heat and cover tightly. Let stand until the chicken is opaque when pierced in the thickest part with the tip of a knife, about 20 minutes. Transfer the chicken to a cutting board and let cool until easy to handle.

Pull off the skin and bones. (If you want to make chicken broth, return the skin and bones to the saucepan. Simmer over low heat until the liquid is reduced to about 2 cups, about 1 hour. Strain into a heatproof bowl and cool. Refrigerate in an airtight container for up to 3 days or freeze for up to 2 months.) Cover and refrigerate the meat for up to 2 days.

NUTRITIONAL ANALYSIS

(1 serving: 4 ounces or ¾ cup of ½-inch diced cooked chicken) 194 calories, 33 g protein, 4 g carbohydrates, 4 g fat, 1 g fiber, 100 mg cholesterol, 183 mg sodium, 641 mg potassium. Food groups: 4 ounces meat.

Chicken Mediterranean with Artichokes and Rosemary

The bright flavors of Italian cuisine make this weeknight dish sing. If you feel like splurging, top each piece of chicken with 2 tablespoons of shredded reduced-fat mozzarella cheese during the last 2 minutes of cooking.

MAKES 4 SERVINGS

1 tablespoon olive oil, plus more in a pump sprayer

2 (12-ounce) boneless, skinless chicken breasts, pounded to even thickness, each cut in half crosswise to make 4 serving pieces (see note)

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ small yellow onion, chopped

½ large red bell pepper, seeded and cut into ½-inch dice

1 clove garlic, minced

1 (14.5-ounce) no-salt-added diced tomatoes in juice, drained

1 (9-ounce) box thawed frozen artichoke hearts, coarsely chopped

2 teaspoons cornstarch

1 cup Homemade Chicken Broth (
here
) or canned low-sodium chicken broth

2 teaspoons chopped fresh rosemary or sage, or 1 teaspoon dried rosemary or sage

¼ teaspoon crushed hot red pepper

Spray a large nonstick skillet with oil and heat over medium heat. Season the chicken with the salt and pepper. Add the chicken to the skillet and cook, turning halfway through cooking, until golden brown on both sides, about 6 minutes. Transfer to a plate.

Heat the 1 tablespoon oil in the skillet over medium heat. Add the onion, bell pepper, and garlic and cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes and artichokes. In a small bowl, dissolve the cornstarch in the broth. Stir into the skillet mixture, along with the rosemary and hot pepper. Return the chicken to the skillet and bring the liquid to a simmer. Reduce the heat to medium-low and cover the skillet with the lid ajar. Cook, stirring occasionally, until the juices are lightly thickened and the chicken is opaque when pierced in the thickest part with the tip of a knife, about 6 minutes. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 300 calories, 40 g protein, 15 g carbohydrates, 9 g fat, 5 g fiber, 109 mg cholesterol, 534 mg sodium, 914 mg potassium. Food groups: 5 ounces meat, ½ fat, 1 vegetable.

NOTE:
As an indication of how the American serving size has grown out of proportion, check the average weight of the boneless, skinless chicken breast halves at your local market. When I was testing these recipes, the chicken breast halves averaged 10 to 12 ounces, especially when purchased in the “value” or “family” packs. I cut these portions in half before cooking to make more reasonably sized servings. If you have children in your family or others with smaller appetites, you may be able to stretch this meal to serve six people.

Pounding Chicken Breasts

Boneless, skinless chicken breast halves are ubiquitous in the American diet. But their irregular shape (uneven thickness, plump in the middle, tapering to thinner ends) can cause problems with cooking. Taking a few seconds to pound the meat into an evenly thick shape resolves the issue. Place the chicken breast half on a cutting board and top with a plastic storage bag. Using the flat side of a meat mallet (or a rolling pin), pound the chicken, concentrating on the plump central area, so it is ¾ to 1 inch thick. Don’t pummel the chicken so it falls apart. Just a few well-placed, strong blows should do the trick.

Chinese Chicken with Bok Choy and Garlic

Like its cousins in the cruciferous vegetable family, bok choy is a nutrition powerhouse packed with antioxidants. Sometimes I will add sliced shiitake mushroom caps to the bok choy, but this is the basic recipe with chicken for added protein. (It is also delicious with sliced boneless pork loin.)

MAKES 4 SERVINGS

Sauce

¾ cup Homemade Chicken Broth (
here
) or canned low-sodium chicken broth

2 tablespoons rice vinegar

1 tablespoon reduced-sodium soy sauce

1 teaspoon amber agave nectar or sugar

½ teaspoon crushed hot red pepper

2 teaspoons cornstarch

Chicken

4 teaspoons canola oil

1 pound boneless, skinless chicken breast halves, cut across the grain into ¼-inch-thick slices

4 cloves garlic, minced

2 tablespoons peeled and minced fresh ginger

1 large head bok choy (1½ pounds), cut crosswise into ½-inch-thick pieces, well washed, but not dried

3 scallions, white and green parts, cut into 1-inch lengths

To make the sauce: In a small bowl, mix the broth, vinegar, soy sauce, agave, and hot pepper. Sprinkle in the cornstarch and stir to dissolve. Set the sauce mixture aside.

To prepare the chicken: Heat 2 teaspoons of the oil in a large wok or nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until lightly browned, about 2 minutes. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the skillet. Add the garlic and ginger and stir until fragrant, about 30 seconds. Add the bok choy and scallions and cook, stirring often, until the bok choy is crisp-tender, about 3 minutes. Return the chicken and any juices on the plate to the skillet. Cook, stirring often, until the chicken is opaque throughout, about 1 minute. Stir in the sauce mixture and cook, stirring often, until boiling and lightly thickened. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 225 calories, 28 g protein, 10 g carbohydrates, 8 g fat, 2 g fiber, 72 mg cholesterol, 409 mg sodium, 951 mg potassium. Food groups: 3½ ounces meat, 2 vegetables.

Chicken with Mushroom Cacciatore Sauce

Cacciatore
means “hunter” in Italian, and assuming that a hunter would forage in the woods, mushrooms are often featured in cacciatore sauce. Cremini (baby bella) mushrooms are more flavorful than white mushrooms, so use them if you can. People with smaller appetites will have leftovers for another meal.

MAKES 4 SERVINGS

1 tablespoon olive oil, plus more in a pump sprayer

2 (12-ounce) boneless, skinless chicken breast halves, pounded to even thickness, each cut in half crosswise to make 4 serving pieces

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 medium yellow onion, chopped

½ medium green bell pepper, cored and cut into ½-inch dice

1 clove garlic, minced

1 (14.5-ounce) can no-salt-added diced tomatoes with juice, undrained