chicken and continue cooking until juices run clear, about 6 to 8 minutes
longer. (Internal temperature of chicken should be 170ºF.)
Nutritional information per serving:
Calories 348 (8% from fat) • carb. 20g • pro. 55g • fat 3g • sat. fat 1g
• chol. 132mg • sod. 2870mg • calc. 49mg • fiber 0g
Lemon Thyme Roast Chicken
Roast a succulent chicken without turning on the large oven.
Makes 2 servings
cooking spray
1
⁄
2
small broiler/fryer chicken, about 1
1
⁄
2
to 2 pounds (no larger)
1
tablespoon extra virgin olive oil
1
tablespoon freshly squeezed lemon juice
1
⁄
2
teaspoon dry thyme*
1
⁄
2
teaspoon kosher salt
1
⁄
4
teaspoon freshly ground black pepper
1
4-inch sprig fresh thyme*
1
clove garlic, peeled and cut in half
1
small onion (about 2 ounces), peeled and quartered
4
strips lemon zest (3x
1
⁄
2
inches each)
Place the rack in position A and preheat toaster oven to 400ºF.
Rinse chicken with cold water and pat dry. Place the drip tray in the broiling
pan in the lower position; add
1
⁄
4
cup water to the pan and lightly coat with
cooking spray.
Rub chicken skin with olive oil and lemon juice. Combine the thyme, salt
and pepper. Rub half the mixture in the cavity of the chicken and half on
the skin of the chicken. Place the thyme sprig, garlic halves, onion quarters
and lemon zest on the prepared pan. Arrange the seasoned chicken on
top of the vegetables and herbs, place in toaster oven and roast for
20 minutes, then lower the temperature to 350ºF and continue to roast for
another 20 to 25 minutes. (Internal temperature of the chicken should be
170ºF when tested in the breast, and 180ºF when tested in the dark meat;
juices should run clear.)
Turn off oven and remove the chicken to a platter. Let stand 10 to
15 minutes before carving (cover loosely with foil if desired, but skin
will lose its crispness).
*You can use other herbs such as basil, marjoram, oregano, or rosemary.
Nutritional information per serving:
Calories 576 (66% from fat) • carb. 4g • pro. 44g • fat 42g • sat. fat 11g
• chol. 174mg • sod. 664mg • calc. 39mg • fiber 1g
Chicken, Vegetable & Black Bean Burritos
Makes 4 servings
cooking spray
2
teaspoons good quality olive oil
2
cups shredded zucchini
8
green onions, trimmed and chopped
1
⁄
4
cup chopped flat parsley or cilantro
1
can (15-ounce) black beans, drained, rinsed and drained again
1
⁄
4
teaspoon kosher salt
2
cups shredded cooked chicken
1
tomato (6 ounces), cored, seeded and chopped
1
jalapeño pepper, seeded and chopped
2
tablespoons fresh lime juice
8
ounces shredded low-fat Cheddar or Monterey Jack cheese
(about 2 cups)
4
9-inch flour tortillas (can use flavored such as sun-dried tomato)
guacamole, sour cream and salsa for garnish
Place the rack in position B and preheat toaster oven to 350ºF. Spray a
7x11-inch baking dish with cooking spray, or rub with olive oil.
In a medium nonstick skillet, heat half the olive oil over medium heat. Add
the shredded zucchini and cook until lightly browned, tender and no longer
watery, about 8 to 10 minutes. Stir in one quarter of the green onions and
half the chopped parsley/cilantro. Remove and reserve. Heat remaining oil
in the pan over medium heat. Add a third of the remaining green onions,
12
T0B50 IB-5946 4/30/05 9:50 AM Page 14
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