Four-Step Spring Chicken with Orange, Fennel, and Dill
Sesame and Pumpkin Seed–Breaded Chicken
Chicken Braised in Carrot Juice
Garlic and Herb Roast Chicken Thighs with Fingerling Potatoes
Piri-Piri Barbecued Chicken Kebabs
Lemon-Thyme Turkey Pita Burgers
Poached Chicken Puttanesca
Spicy Honey-Mustard Chicken
Sizzling Chicken Cordon Bleu
Beer-Braised Chicken Legs with Bacon and Apricots
Moroccan Slow Cooker Chicken Legs and Chickpeas
Open-Faced Turkey-Chipotle Joe
Turkey Fajitas
There is a reason that poultry is a big player on the dinnertime circuit: it’s inexpensive, it’s healthy, and it’s a blank canvas that takes on just about any flavor or seasoning.
The boneless and skinless chicken breast is just the beginning. Yes, I too rely (a lot!) on this handy supper cut, but there’s a myth out there that you have to limit yourself to white meat (i.e., chicken breasts) if you’re trying to eat lean and healthy. Dark meat is actually quite lean when you remove the skin; and compared with white breast meat, it is much juicier and richer, which means it lends itself to braises and roasts. So why leave it behind? The key to adopting a healthy lifestyle is not to sacrifice, but to keep the dinner table interesting and inviting.
Another way to get your juicy, rich fix—using either white or dark meat—is to cook chicken still on the bone. The bone in a chicken thigh or breast offers up loads of flavor, and, generally speaking, it will provide a moister end result. Whether you dress it up for company or keep it simple for Tuesday night—however you cook it—a delicious chicken (or turkey!) dinner is always going to be a winner.
Four-Step Spring Chicken with Orange, Fennel, and Dill
FOUR-STEP SPRING CHICKEN WITH ORANGE, FENNEL, AND DILL
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 20 MINUTES
A recipe for a speedy chicken dish is an absolute must for anyone who aims to get a nutritious and tasty dinner on the table fast. I introduced my four-step chicken piccata in my first book, Ten Dollar Dinners. Here, I vary the technique with a creamy version that’s even lighter than the original.
1 pound boneless, skinless chicken breasts (about 2 large breasts) or 4 4-ounce chicken cutlets
¾ teaspoon kosher salt
½ teaspoon ground black pepper
¼ cup all-purpose flour
1 tablespoon olive oil
1 fennel bulb, cored and thinly sliced lengthwise
1 sweet onion (Maui or Vidalia), halved and thinly sliced
2 teaspoons finely grated orange zest
¾ cup low-sodium chicken broth
2 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh dill
1Rinse the chicken and pat it dry. If using 2 large breasts, place the breasts on a cutting board and halve them horizontally so you end up with 4 pieces of even thickness (if using chicken cutlets, skip this step). Use ½ teaspoon of the salt and ¼ teaspoon of the pepper to season both sides of the chicken pieces. Place the flour in a shallow dish and dredge the chicken, evenly coating both sides. Heat the olive oil in a large skillet over medium-high heat. Place the chicken in the hot skillet and cook until both sides are browned and the chicken is no longer pink in the middle, about 8 minutes total. Transfer the chicken to a plate.
2Add the fennel and onion to the skillet along with the remaining ¼ teaspoon salt and ¼ teaspoon pepper, reduce the heat to medium, and stir often until they are softened, about 5 minutes, then add the orange zest.
3Pour the chicken broth into the skillet, using a wooden spoon to stir and scrape up any browned bits from the bottom of the skillet.
4Stir in the sour cream, turn off the heat, and return the chicken to the skillet to coat with the sauce. Divide the chicken and sauce among plates and serve sprinkled with fresh dill.
PER SERVING: Calories 224 / Protein 25g / Dietary Fiber 3g / Sugars 2g / Total Fat 7g
I rely on four-step chicken all the time. You can make a four-step dinner with any sauté-friendly meat or fish (pork loin, fish fillet, turkey or veal cutlets), which means you can turn almost any recipe into a four-step dish! Bonus: Cleanup’s a cinch too since the whole dish is prepared in one pan.
STEP 1: SEASON THE MEAT OR FISH WITH SALT
and pepper and dredge in flour. Brown on both sides in a skillet in a splash of oil and remove. Add dried herbs or spice blends for more flavor if you like (such as Italian seasoning, chili powder, or smoked paprika).
STEP 2: ADD AND BROWN THE AROMATICS.
VEGETABLES
(bell peppers, fennel, leeks, mushrooms, onions, shallots, zucchini)
AROMATICS
(chopped bacon, capers, garlic, ginger, olives, chipotle chiles in adobo sauce)
HERBS AND SPICES
(bay leaves, leeks, red pepper flakes, rosemary, thyme)
STEP 3: DEGLAZE THE PAN WITH LIQUID
to make a sauce.
BROTH
(beef, chicken, fish, vegetable)
SPIRITS
(beer, sake, vermouth, wine)
FRUIT JUICE OR WATER
TOMATOES
(chopped, puréed)
STEP 4: ADD YOUR CHOICE OF FINAL FLAVORINGS,
then return the meat or fish to the pan to coat with the sauce and serve.
Here are a few examples for how to take recipes in this book and change them into an any-protein four-step dinner.
First, switch the protein to a sauté-friendly meat or fish. Then follow the four-step method below.
See Beer-Braised Chicken Legs with Bacon and Apricots, Snapper with Broccoli “Pesto” and White Bean Salsa, and Poached Chicken Puttanesca
Sesame and Pumpkin Seed–Breaded Chicken
SESAME AND PUMPKIN SEED–BREADED CHICKEN
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 25 MINUTES
Seeds are a wonderful source of fiber, antioxidants, and protein. Instead of using the usual flour and bread crumb dusting, I coat these cutlets with a mixture of ground pumpkin and sesame seeds and cornmeal for a sweet, nutty, and crunchy effect.
¾ cup fine cornmeal
⅓ cup shelled pumpkin seeds (pepitas)
2 tablespoons untoasted sesame seeds
1½ teaspoons kosher salt
1 large egg white
2 large boneless, skinless chicken breasts (about 1 pound)
2 tablespoons canola oil
1 lemon, sliced into wedges
1Use a food processor to pulverize the cornmeal, pumpkin seeds, sesame seeds, and ½ teaspoon of the salt. Transfer the mixture to a medium bowl. In another medium bowl, whisk together the egg white and 1 teaspoon water until frothy.
2Rinse the chicken and pat it dry. Place the breasts on a cutting board and halve them horizontally so you end up with 4 pieces. Place a large sheet of plastic wrap on a cutting board and set 1 piece of chicken on top. Cover with another sheet of plastic wrap and then pound the chicken to a ¼-inch thickness using a meat mallet or a heavy-bottomed pot. Remove the chicken from the plastic wrap and halve on a diagonal. Repeat with the remaining pieces of chicken (it’s fine to reuse the same sheets of plastic) so you end up with 8 thin pieces. Season both sides of the chicken with the remaining 1 teaspoon salt.
3Dip the chicken into the egg white mixture, then dredge through the flour-and-seed mixture. Set aside on a plate.
4Heat 2 teaspoons of the canola oil in a large nonstick skillet set over medium heat. Add a few pieces of the coated chicken and cook until browned, 3 to 4 minutes. Flip the chicken and brown the other side, about 3 minutes longer. Transfer to a paper towel–lined plate. Repeat, adding 2 teaspoons of the oil before browning each batch. Serve the chicken hot with lemon wedges.
PER SERVING: Calories 271 / Protein 18g / Dietary Fiber 2g / Sugars 0g / Total Fat 13g
Chicken Braised in Carrot Juice
CHICKEN BRAISED IN CARROT JUICE
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 1 HOUR
Carrot juice and chicken? Yes! Carrot juice in combination with aromatics like onions and ginger tenderizes and sweetens the chicken while it slowly braises in the oven. The cooking liquid left in the pan makes a wonderfully rich and tasty pan sauce, too. For an all-in-one braised chicken meal, add a few small- to medium-size red potatoes to the baking dish before placing it in the oven. Keep on the peel for extra fiber.
1¼ pounds boneless, skinless chicken breasts (about 3 medium breasts)
1¼ teaspoons kosher salt, plus more to taste
2 tablespoons all-purpose flour
4 teaspoons canola oil
1 medium yellow onion, peeled and sliced into sixths
1½ cups carrot juice
1 cup low-sodium chicken broth
4 garlic cloves, halved lengthwise
1 1-inch piece of fresh ginger, peeled and sliced into 3 rounds
2 fresh thyme sprigs
2 teaspoons unsalted butter
1Preheat the oven to 350°F. Rinse the chicken and pat it dry. Place the chicken on a cutting board and use ¾ teaspoon of the salt to season both sides of the chicken. Add the flour to a medium bowl and dredge the chicken, evenly coating both sides of each breast.
2Heat 2 teaspoons of the canola oil in a large nonstick skillet set over medium-high heat. Add the onion and season with ¼ teaspoon salt. Cook until both cut sides of each onion wedge are browned, about 4 minutes. Transfer the onion to a baking dish.
3Add the remaining 2 teaspoons oil to the skillet. Set the chicken breasts in the skillet and brown on both sides, about 6 minutes total. Transfer the chicken to the baking dish with the onion.
4To the skillet add the carrot juice, broth, garlic, ginger, thyme, and remaining ¼ teaspoon salt. Bring to a simmer, then pour the braising liquid over the chicken. (Don’t wash the skillet yet—you’ll use it in step 5.) Bake the chicken until an instant-read thermometer inserted into the thickest breast reads 155°F., 35 to 40 minutes. Remove the baking dish from the oven and use a slotted spoon to transfer the chicken and onion to a serving platter. Loosely cover the platter with aluminum foil.
5Pour the braising liquid through a fine-mesh sieve and into the skillet used to brown the chicken and onion (discard the garlic, thyme, and ginger). Bring the liquid to a simmer, reduce the heat to medium-low, and cook until the liquid is reduced by about one-third, 8 to 10 minutes. Turn off the heat and whisk in the butter.
6Uncover the chicken and slice it crosswise into thin pieces. Pour the sauce over the chicken and serve with the onion.
PER SERVING: Calories 227 / Protein 26g / Dietary Fiber 0g / Sugars 4g / Total Fat 11g
GARLIC AND HERB ROAST CHICKEN THIGHS WITH FINGERLING POTATOES
SERVES 4 PREPARATION TIME 40 MINUTES COOKING TIME 1 HOUR, 10 MINUTES
Herbed roasted chicken with its buttery, crispy skin is an occasional indulgence, not an everyday event. In this version of roasted chicken, I get my fix by pan-searing skinless chicken thighs in a hot skillet to develop a beautiful and tasty crust. The potatoes get a solo head start in the oven and then are topped with the herbs and chicken so both components of the dish are infused with flavor.
1½ pounds skinless, bone-in chicken thighs (about 8)
1 teaspoon kosher salt
½ teaspoon ground black pepper
¾ pound fingerling potatoes (or Yukon Gold or russet), sliced into 1-inch-thick rounds)
10 garlic cloves, peeled and lightly smashed
2 tablespoons olive oil
5 large fresh thyme sprigs
2 large fresh rosemary sprigs
2 fresh sage leaves, roughly chopped
Juice of 1 lemon
1Preheat the oven to 400°F. Rinse the chicken and pat dry. Season the surface of the chicken thighs with ½ teaspoon of the salt and ¼ teaspoon of the pepper. Set aside.
2In a large baking dish combine the potatoes, garlic, and 1 tablespoon of the olive oil. Sprinkle the potatoes with the remaining ½ teaspoon salt and ¼ teaspoon pepper and roast until they just barely begin to get golden, about 15 minutes.
3Meanwhile, place the chicken thighs in a large bowl and toss with the remaining 1 tablespoon olive oil. Heat a large skillet over high heat, add the chicken, and cook on one side until crisp and not sticking to the skillet, 6 to 8 minutes.
4Remove the potatoes from the oven. Place the thyme, rosemary, and sage on top and then arrange the chicken pieces on top of the herbs. Pour the lemon juice over the chicken, reduce the oven temperature to 325°F., and return the baking dish to the oven. Bake until the chicken is cooked through and its juices run clear, about 45 minutes.
5Transfer the chicken, potatoes, and garlic to a platter and serve.
PER SERVING: Calories 375 / Protein 38g / Dietary Fiber 1g / Sugars 1g / Total Fat 16g
Piri-Piri Barbecued Chicken Kebabs
PIRI-PIRI BARBECUED CHICKEN KEBABS
SERVES 4 PREPARATION TIME 25 MINUTES (plus 2 hours to marinate)
COOKING TIME 10 MINUTES
When threaded on skewers, chicken thighs enable you to stretch a few dollars into dinner for four. A vinegary and spicy African-Portuguese piri-piri sauce is excellent as a marinade and a basting sauce. Enriched with tomato paste and agave syrup, this piri-piri takes on a familiar barbecue-y flavor. The technique works beautifully with boneless, skinless chicken breasts, too. For a less spicy piri-piri, replace the chiles with a small red bell pepper (or half the chiles with half a bell pepper).
FOR THE PIRI-PIRI SAUCE
5 mild or spicy fresh red chiles (such as Fresno or red jalapeños), stemmed and quartered crosswise
3 garlic cloves, halved
¼ cup fresh cilantro leaves
½ teaspoon dried oregano
Juice of 2 limes, plus 1 lime sliced into wedges
2 tablespoons white vinegar
1 teaspoon kosher salt
FOR THE GRILLED CHICKEN KEBABS
1¼ pounds boneless, skinless chicken thighs, halved lengthwise
2 tablespoons tomato paste
1 tablespoon agave syrup (or honey)
Canola oil, for grilling
1To make the piri-piri sauce: Use a food processor to blend the chiles, garlic, cilantro, oregano, lime juice, vinegar, and salt until the piri-piri marinade is well combined and semi-smooth, about 1 minute. Pour the marinade into a medium bowl. Transfer 3 tablespoons of the marinade to a small bowl, whisk in the tomato paste and agave syrup, cover with plastic wrap, and refrigerate.
2To make the chicken kebabs: Rinse the chicken and pat it dry. Add the chicken to the remaining marinade in the bowl and turn the chicken to evenly coat all of the pieces, then cover the bowl with plastic wrap and refrigerate for at least 2 hours and up to overnight.
3Heat a charcoal or gas grill to medium-high heat. Remove the chicken pieces from the marinade and thread them onto 4 metal or wood skewers (if using wood skewers, soak them in water for 20 minutes before using so they don’t burn on the grill). Discard the marinade.
4Add some canola oil to a small bowl. Use tongs to dip a folded paper towel into the oil, then use it to grease the grill grates. Add the skewers to the grill and cook until browned, about 3 minutes. Turn the skewers. Use a grill brush to coat the top, browned side of the chicken with some of the reserved piri-piri sauce. Once the other side of the chicken skewers are browned, after 3 to 4 minutes, turn the skewers and brush the top of the browned chicken with more sauce. Once the chicken is cooked through, 1 to 2 minutes longer, remove from the grill and serve with lime wedges.
PER SERVING: Calories 192 / Protein 28g / Dietary Fiber 0g / Sugars 4g / Total Fat 6g
ENTERTAINING STRATEGY
Turn Burgers into Sliders
Small bite-size sliders are perfect for entertaining. Simply form the turkey burgers into smaller patties and cook for about half as long. Serve in mini pitas or burger buns (if you can’t find mini burger buns, use a small round cookie cutter to stamp out slider-size buns from standard buns; save the bun scraps for making bread crumbs) skewered with a small cube of cheese. I like to match the flavor profile of the burger to the cheese, so if lots of herbs are used, I might go for a bocconcini (mozzarella ball), or if the burger has a Mediterranean accent, I find a small cube of feta works nicely.
LEMON-THYME TURKEY PITA BURGERS
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 10 MINUTES
These turkey burgers are juicy and flavorful, busting the myth that turkey burgers are dry. The key is to combine lean ground turkey with an Italian-flavored turkey sausage, which has just enough fat to keep the burger moist. You can serve the burgers on a standard bun, but I like the fun of sliding them into a pita bread.
1 link uncooked Italian-seasoned turkey sausage (3 to 4 ounces), casing removed
1 large egg white
Zest and juice of ½ lemon
1 tablespoon finely chopped fresh thyme leaves
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
¾ pound lean ground turkey
2 tablespoons fresh or dried whole wheat bread crumbs
Canola oil or nonstick pan spray
¼ cup crumbled feta cheese
2 whole wheat pita bread rounds, cut in half
4 slices roasted red pepper
¼ cup plain reduced-fat Greek yogurt
2 scallions (white and light green parts only), thinly sliced
1Stir together the sausage, egg white, lemon zest and juice, thyme, salt, and pepper. Add the turkey and gently mix just until combined. Add just enough bread crumbs to absorb the extra liquid (you may need only 1 tablespoon of the bread crumbs). Form the turkey mixture into 4 patties.
2Heat a charcoal or gas grill to medium-high heat, or heat a grill pan over medium-high heat. If using a charcoal or gas grill, use tongs to dip a folded paper towel into the canola oil, then use it to grease the grill grates. If using a grill pan, lightly mist with canola oil or nonstick pan spray. Cook the burgers until browned, 4 to 5 minutes. Flip the burgers and cook on the other side until browned and the center of the burger resists light pressure, 4 to 5 minutes longer.
3Sprinkle a heaping tablespoon of feta cheese over the top of each burger and continue to cook for 30 seconds more. Slide a patty into each pita half. Add a roasted red pepper to each half along with 1 tablespoon yogurt. Sprinkle with the scallions and serve.
PER SERVING: Calories 310 / Protein 25g / Dietary Fiber 3g / Sugars 2g / Total Fat 13g
Poached Chicken Puttanesca
POACHED CHICKEN PUTTANESCA
SERVES 4 PREPARATION TIME 25 MINUTES COOKING TIME 30 MINUTES
Chicken may be the protein here, but the ripe and juicy tomatoes are definitely the star. Puttanesca sauce is famous for being a little spicy and a little salty. I make it here with olives, capers, and red pepper flake–infused garlic oil. The mixture is tossed with chopped tomatoes, which macerate while the chicken breasts poach. Save the poaching liquid and use as you would chicken broth.
FOR THE PUTTANESCA
1 pound ripe tomatoes, cored and finely chopped
8 pitted Kalamata olives, very thinly sliced
1 lemon, halved and juiced (save the juiced halves)
1 tablespoon brine-packed capers, rinsed
1 teaspoon kosher salt
1 tablespoon extra-virgin olive oil
1 large garlic clove, very finely chopped
¼ to ½ teaspoon red pepper flakes
2 tablespoons roughly chopped fresh oregano or marjoram
FOR THE POACHED CHICKEN
1¼ pounds boneless, skinless chicken breasts (about 3 medium breasts)
1 cup low-sodium chicken broth
1 large fresh thyme sprig
1 teaspoon kosher salt
¼ teaspoon whole black peppercorns
1To make the puttanesca: In a medium bowl, stir together the tomatoes, olives, lemon juice, capers, and salt. In a small skillet set over medium heat, add the olive oil, garlic, and red pepper flakes. Cook, swirling often, until the garlic is fragrant and golden, 1 to 1½ minutes. Turn off the heat, pour the seasoned oil over the tomato mixture, and stir to combine. Stir in the oregano and set aside, stirring occasionally, while making the chicken.
2To poach the chicken: Rinse the chicken and pat it dry. To a medium skillet add the broth, 1 cup water, the reserved lemon halves, the thyme sprig, salt, and peppercorns. Bring the mixture to a simmer over medium heat. Reduce the heat to low and add the chicken breasts. Cover the skillet, leaving the lid slightly askew, and poach the chicken for 10 minutes. Turn over the chicken breasts, re-cover the skillet, and poach until the chicken breasts are cooked through and reach 155°F. on an instant-read thermometer, about 10 minutes longer. Turn off the heat, uncover, and let the chicken breasts rest for 10 minutes before removing them from the skillet.
3Once the chicken is cool enough to handle, slice it crosswise into thin rounds. Serve covered with the puttanesca sauce.
PER SERVING: Calories 245 / Protein 33g / Dietary Fiber 2g / Sugars 3g / Total Fat 10g
ENTERTAINING STRATEGY
Stretch Your Tomato Salad
Serve the chicken and puttanesca crudo over pasta to turn this meal for four into a dinner for eight. Or turn it into a veggie appetizer: nix the chicken and serve the puttanesca on olive-oil-and-garlic-rubbed grilled bread.
Spicy Honey-Mustard Chicken
SPICY HONEY-MUSTARD CHICKEN
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES
Here’s my healthier version of fried chicken tenders. The homemade honey mustard helps the whole wheat bread crumbs stick to the chicken. Make double the amount of the honey mustard if you want some dipping sauce on the side.
FOR THE HONEY MUSTARD
¼ cup Dijon mustard
2 teaspoons honey
1 tablespoon light mayonnaise
¼ to ½ teaspoon hot sauce (such as Frank’s or Tabasco)
FOR THE CHICKEN
1 pound boneless, skinless chicken breasts (about 2 large chicken breasts) or 4 4-ounce chicken cutlets
¾ teaspoon kosher salt
½ teaspoon ground black pepper
1 cup whole wheat bread crumbs
½ teaspoon dried thyme
Olive oil mister or nonstick pan spray
1To make the honey mustard: Whisk the mustard, honey, mayonnaise, and hot sauce together in a medium bowl.
2To make the chicken: Preheat the oven to 400°F. Rinse the chicken and pat it dry. If using 2 large breasts, then place the chicken breasts on a cutting board and halve them horizontally so you end up with 4 pieces of even thickness (if using chicken cutlets, skip this step). If the chicken pieces are thicker than ½ inch, place a large sheet of plastic wrap on a cutting board and set 1 piece of chicken on top. Cover with another sheet of plastic wrap and then pound the chicken to a ½-inch thickness using a meat mallet or a heavy-bottomed pot. Season the chicken with ½ teaspoon of the salt and ¼ teaspoon of the pepper.
3Add the chicken to the bowl with the mustard mixture and turn to coat. In a second medium bowl, stir together the bread crumbs, thyme, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper.
4Dredge each piece of chicken through the bread crumbs, gently pressing the crumbs into each side. Place a metal cooling rack on top of a baking sheet, and mist the rack with olive oil or nonstick pan spray. Spray each piece of chicken on both sides and set it on the rack. Bake the chicken until golden brown and cooked through, 25 to 30 minutes. Serve hot.
PER SERVING: Calories 213 / Protein 24g / Dietary Fiber 2g / Sugars 3g / Total Fat 6g
SIZZLING CHICKEN CORDON BLEU
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 10 MINUTES
My twist on the classic chicken cordon bleu offers all the same delicious tastes and textures in a trim package. Instead of stuffing an entire chicken breast with the ham and cheese, I layer the ham and cheese on top of a thin chicken cutlet and then broil the chicken to get the cheese melted and bubbling. The browned bread crumbs offer the buttery crunch of the classic, minus the hefty fat and carbs.
1 tablespoon unsalted butter
3 tablespoons panko-style bread crumbs (preferably whole wheat)
¾ teaspoon kosher salt
1 pound boneless, skinless chicken breasts (about 2 large breasts) or 4 4-ounce chicken cutlets
½ teaspoon ground black pepper
2 teaspoons canola oil
2 slices deli ham (about 1½ ounces), halved
2 slices Swiss cheese (about 1½ ounces), halved
1Melt the butter over medium heat, then add the bread crumbs and ¼ teaspoon of the salt. Cook, stirring often, until the bread crumbs are deeply browned and toasty, about 2 minutes. Transfer to a small bowl and set aside.
2Adjust an oven rack to the upper-middle position (4 to 5 inches from the heating element) and preheat the broiler to high. Line a rimmed baking sheet with aluminum foil. Rinse the chicken and pat it dry. If using 2 large breasts, place the breasts on a cutting board and halve them horizontally so you end up with 4 pieces of even thickness (if using chicken cutlets, skip this step). Season both sides of the chicken with the remaining ½ teaspoon salt and the pepper.
3Heat the canola oil in a large nonstick skillet. Add the seasoned chicken pieces and cook until browned, 3 to 4 minutes. Turn off the heat and use a metal spatula to transfer the chicken to the prepared baking sheet, browned side down. On top of each chicken piece add half a slice of ham and cover with half a slice of cheese. Broil the chicken until the cheese is melted and bubbling, 3 to 4 minutes (watch the cheese closely, as broiler intensities vary).
4Serve the chicken sprinkled with a generous teaspoon of the bread crumbs.
PER SERVING: Calories 228 / Protein 28g / Dietary Fiber 0g / Sugars 0g / Total Fat 11g
Beer-Braised Chicken Legs with Bacon and Apricots
BEER-BRAISED CHICKEN LEGS WITH BACON AND APRICOTS
SERVES 4 PREPARATION TIME 25 MINUTES COOKING TIME 1 HOUR, 15 MINUTES
I turned to the rich, malt-flavored beer-based beef stews of Belgium as inspiration for these braised chicken drumsticks. A cup of light beer boosted with beef broth and a couple bacon slices add a smoky, savory taste. Serve with some whole-grain noodles or brown rice for a true stick-to-your-ribs meal.
1½ pounds skinless, bone-in chicken drumsticks (about 8)
1 teaspoon kosher salt
½ teaspoon ground black pepper
1½ teaspoons olive oil
2 slices center-cut bacon, finely chopped
1 sweet onion (Maui or Vidalia), halved and thinly sliced
½ cup dried apricots, quartered
1 cup light beer
1 cup low-sodium beef broth
1 dried bay leaf
1 tablespoon Dijon mustard
1 tablespoon finely chopped fresh flat-leaf parsley
1Rinse the chicken and pat it dry. Season the chicken with ½ teaspoon of the salt and ¼ teaspoon of the pepper.
2Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat. Add the chicken and brown on all sides, about 12 minutes total. Transfer to a paper towel–lined plate and set aside.
3Add the bacon to the pot and cook until crisp and browned, about 5 minutes. Use a slotted spoon to transfer the bacon to a paper towel–lined plate and add the onion to the pot. Reduce the heat to medium-low, add the remaining ½ teaspoon salt and ¼ teaspoon pepper, and cook, stirring often, until the onion is golden brown about 15 minutes.
4Stir the apricots into the onion, cook for 1 minute, then raise the heat to medium-high. Pour in the beer and let it simmer and reduce for 2 minutes. Add the broth, ½ cup water, the bay leaf, chicken, and bacon, and bring the mixture to a simmer. Reduce the heat to low, cover the pot, and simmer gently for 30 minutes. Then uncover the pot and cook until the liquid reduces a little, about 15 minutes longer.
5Transfer the chicken pieces to a serving platter. Whisk the mustard into the sauce and pour over the chicken. Sprinkle with the parsley and serve.
PER SERVING: Calories 244 / Protein 21g / Dietary Fiber 2g / Sugars 10g / Total Fat 10g
MOROCCAN SLOW COOKER CHICKEN LEGS AND CHICKPEAS
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 3 HOURS, 30 MINUTES
This is a super-easy “forget about it” slow cooker meal that boasts a boldness thanks to ras el hanout, a Moroccan spice blend that is similar to curry powder, but more floral and less pungent. While it is available in most supermarkets, if you can’t find it in yours, use a blend of cardamom, cumin, cinnamon, and turmeric. You might find the almond butter surprising here, but it adds a wonderful rich creaminess along with its protein and healthy fat. This is so good served over whole wheat couscous.
1½ pounds skinless, bone-in chicken drumsticks (about 8)
2 teaspoons ras el hanout (Moroccan spice blend)
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1 sweet onion (Maui or Vidalia), halved and thinly sliced
3 garlic cloves, smashed
Zest and juice of 1 lemon
1½ cups cooked chickpeas (homemade; or canned, rinsed)
1 tablespoon almond butter
1 cup low-sodium tomato sauce
¼ cup low-sodium chicken or beef broth
1 dried bay leaf
Finely chopped fresh flat-leaf parsley
1Rinse the chicken and pat it dry. Stir the ras el hanout, salt, and pepper together in a small bowl. Rub the seasoning into the chicken.
2To the bowl of a slow cooker add the onion, garlic, and lemon zest. Arrange the chicken drumsticks on top, then pour the lemon juice over the chicken.
3Add the chickpeas, almond butter, and tomato sauce, making sure the almond butter is covered in liquid. Pour in the broth, add the bay leaf, and cook for 3½ hours on high heat or 7 hours on low heat. Serve sprinkled with parsley.
PER SERVING: Calories 320 / Protein 27g / Dietary Fiber 8g / Sugars 15g / Total Fat 7g
KITCHEN STRATEGY
Tip for Removing Chicken Skin
To easily remove the skin from chicken drumsticks or thighs, use a paper towel to grab the slippery skin and pull it down toward the end of the chicken bone. It will come right off.
FLEXIBLE
The slow cooker can be a huge time-saver and the perfect way to create just about any type of dinner. And because you’re typically cooking a large amount of food at once, you often get built-in leftovers. Just pile your ingredients into the slow cooker (you can even do this the night before and store the cooker in the refrigerator), set it to cook, and voilà—a satisfying yet fuss-free weeknight meal, plus a kitchen filled with the amazing aroma of dinnertime.
STEP 1: CHOOSE YOUR DINNER.
STEP 2: INTO THE SLOW COOKER,
add 1 chopped onion, 2 chopped garlic cloves, and flavorings (spices and herbs).
THEN ADD:
2 POUNDS BONELESS MEAT
(chicken breast, pork shoulder, brisket)
2 POUNDS BONE-IN MEAT
(chicken legs or thighs, pork chops, short ribs)
2 POUNDS CUBED TOUGH-CUT MEAT
(lamb shank, beef chuck, turkey breast)
½ CUP LIQUID
½ CUP LIQUID
1 TO 2 CUPS CHOPPED HARD VEGETABLES
1 CUP LIQUID
1 TO 2 CUPS CHOPPED HARD VEGETABLES
Liquid Options (choose one or more to yield the necessary amount): stock or broth, beer or wine, puréed tomatoes, fresh fruit juice, water
STEP 3: COOK FOR 3 TO 4 HOURS ON HIGH
or 6 to 8 hours on low—tougher cuts may take longer. Season to taste.
OPEN-FACED TURKEY-CHIPOTLE JOE
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 30 MINUTES
When I’m craving comfort and sweetness, this rendition of the sloppy joe always does the trick. I stretch the meat by adding sautéed bell peppers and onions and I introduce a smoky note from chipotle chiles in adobo sauce. I like to eat these fork-and-knife style, served open-faced on whole wheat bun halves. Top with some lightly dressed baby spinach or the Broccoli-Stalk and Cilantro Slaw and you’ll have quite the meal.
1 teaspoon olive oil
1 pound lean ground turkey or crumbled tempeh
1 medium yellow onion, finely chopped
1 red bell pepper, halved, seeded, and finely chopped
1 garlic clove, very finely chopped
1 to 3 tablespoons chopped chipotle chiles in adobo sauce (depending how spicy you want it)
3 tablespoons tomato paste
¼ cup beef broth
1 tablespoon Worcestershire sauce (or vegetarian Worcestershire sauce)
3 tablespoons ketchup
2 tablespoons Dijon mustard
2 tablespoons apple cider vinegar
2 whole wheat burger buns, halved and toasted
1Heat the olive oil in a large nonstick skillet over medium-high heat. Add the ground turkey and cook, using a wooden spoon to break it up and stir it often, until the turkey loses its pink color, about 7 minutes. Scoot the turkey to the edges of the skillet, creating a large well in the center. To the center add the onion and bell pepper, cooking until the edges of the pepper and onion start to soften, 1 to 2 minutes.
2Stir the meat into the vegetables and cook until the vegetables are softened, about 7 minutes more. Mix in the garlic, chipotle with some adobo sauce, and tomato paste and cook, stirring often, until the paste becomes dark red, about 3 minutes.
3Pour in ½ cup water, the beef broth, and Worcestershire and cook, stirring often, until the liquid has almost evaporated and the mixture is sizzling and bubbling, 6 to 8 minutes. Stir in the ketchup, mustard, and vinegar. Remove from the heat. Place a burger bun half on each of 4 plates and top with the chipotle joe.
PER SERVING: Calories 358 / Protein 24g / Dietary Fiber 3g / Sugars 6g / Total Fat 12g
Turkey Fajitas
TURKEY FAJITAS
SERVES 6 PREPARATION TIME 45 MINUTES COOKING TIME 25 MINUTES
I’ve loved fajitas since as long as I can remember—they were a mainstay at our dinner table while I was growing up in Tucson, Arizona. My trick to keeping the cost and calorie count under control is to keep the protein lean and load up on veggies. Flour tortillas are most often associated with fajitas, but corn tortillas offer more fiber and less fat.
¼ cup fresh lime juice (from about 3 limes)
3 tablespoons olive oil
4 garlic cloves, very finely chopped or pressed through a garlic press
½ teaspoon smoked paprika
½ teaspoon ground cumin
1 teaspoon kosher salt
¾ teaspoon ground black pepper
1 pound turkey cutlets, cut into 1-inch-wide strips (5 to 6 cutlets)
2 red or yellow bell peppers, halved, seeded, and thinly sliced
1 medium yellow onion, cut into 6 wedges
4 scallions (white and light green parts only)
Twelve 6-inch corn tortillas, warmed
¾ cup plain reduced-fat Greek yogurt
1 cup tomato salsa (homemade or store-bought)
1Whisk the lime juice, olive oil, garlic, paprika, cumin, ½ teaspoon of the salt, and ¼ teaspoon of the pepper in a small bowl. Place the turkey strips in a large resealable plastic bag with the remaining ½ teaspoon salt and ½ teaspoon pepper. Add half of the marinade, seal the bag, and massage the bag to distribute the marinade.
2Place the bell peppers, onion wedges, and scallions in a second large resealable plastic bag. Pour in the remaining marinade, seal the bag, and massage to distribute the marinade. Refrigerate both bags for at least 15 minutes and up to 2 hours.
3Preheat the oven to 400°F. Line a baking sheet with aluminum foil and add the vegetables (discard the marinade). Roast the vegetables until they are tender and start to lightly char, about 15 minutes, stirring halfway through cooking.
4Meanwhile, grill the turkey. Heat a grill pan over medium-high heat until very hot, 3 to 4 minutes. Remove the turkey from the bag and set it on a paper towel–lined plate (discard the marinade). Use another paper towel to blot the turkey dry. Add the turkey to the grill pan and cook it until both sides are golden brown and the turkey is cooked through, about 6 minutes total.
5Serve the roasted vegetables and grilled turkey with warm corn tortillas, yogurt, and salsa.
PER SERVING: Calories 342 / Protein 24g / Dietary Fiber 4g / Sugars 4g / Total Fat 10g