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WERE FIGHTING FOR YOUR LIFE
LOW-FAT page 110
add 3 slices of garlic. Tightly truss
the bird.
Arrange the sliced onions, car-
rots, and celery on the bottom of
a heavy pot (large enough to hold
the bird) with a tightly fitting lid.
Place the chicken on top and sea-
son all over with salt and pepper.
Place a few more garlic slices on
top of the chicken and add the rest
to the vegetables. Add 2 table-
spoons water to the pan and tight-
ly cover.
Cook the chicken over medium-
high heat until the onions are
dark golden brown, 10 to 15 min-
utes. You'll need to check the
onions often (you don't want them
to burn), stirring as needed to en-
sure even browning. Add 1/4 cup
water and stir to dissolve the dark
onion juices. Baste the chicken
with this mixture.
Continue cooking the bird un-
til the onions dry out and brown
again, 5 to 10 minutes. Add an-
other 1/4 cup water. Repeat the
procedure again: The idea is to
wind up with a rich, dark brown
gravy. Add 1 1/2 cups water and
stir well. Baste the chicken with
this mixture.
Stir in the potatoes, tightly cov-
er the pot, and continue cooking
until the chicken and potatoes are
cooked, about 30 minutes. (When
the chicken is cooked, the juices
will run clear and the internal
temperature of the bird will be
160 degrees F.)
Transfer the chicken to a plat-
ter and remove the trussing
string.
Season the vegetable mixture
with salt and pepper. Transfer the
vegetables to the platter and pour
the gravy into a gravy separator.
Let stand for 3 minutes. Pour the
gravy into a gravy boat, leaving
the fat behind.
Serves 4; 578 calories per serv-
ing.
for 1 to 2 hours, turning several
times.
Prepare the glaze: Place the re-
maining marinade in a saucepan
and boil until thick and syrupy,
about 3 minutes. Strain the glaze
into a small bowl.
Just before serving, preheat the
grill to high.
Drain the chicken breasts and
blot dry. Brush the breasts with
sesame oil. Grill the chicken un-
til cooked, about 2 minutes per
side, brushing generously with
glaze. Sprinkle the chicken with
chopped scallion greens and
sesame seeds and serve at once.
Note: To toast sesame seeds,
place them in a dry skillet over
medium heat. Cook, shaking the
pan, until aromatic and the white
seeds are lightly browned, 1 to 2
minutes.
Serves 4; 297 calories per serv-
ing.
LEMONGRASS CHICKEN
1 1/4 pounds boneless, skinless
chicken breasts
1 1/2 tablespoons honey
3 tablespoons soy sauce
1 to 2 stalks fresh lemongrass (2
tablespoons minced)
1 1/2 tablespoons canola oil
3 cloves garlic, minced
1 large onion, thinly sliced
3 tablespoons chopped fresh
cilantro or mint for garnish
(optional)
Note: Lemongrass can be found
at Asian markets and at many
supermarkets. You can use 1
teaspoon grated lemon zest if
unavailable.
Wash and dry the chicken and
trim off any fat. Cut the chicken
breasts across the grain on the di-
agonal into 1/8 inch strips. Cut
these strips into 2 inch pieces.
Combine the chicken, honey, and
1 tablespoon soy sauce in a bowl
and stir to mix. Let marinade for
5 to 10 minutes.
'him the green leaves and root
end off the lemongrass stalk and
GRILLED CHICKEN
strip off the outside leaves. What
WITH TANGERINE
remains will be a greenish, cream-
GLAZE
colored core 4 to 5 inches long and
2 boneless, skinless chicken
1/4 to 1/2 inch thick.
breasts (about 11/2 pounds)
Mince this core finely: You'll
For the marinade/glaze:
need about 2 tablespoons.
1/2 cup soy sauce
Just before serving, heat a wok
1/2 cup fresh tangerine juice, plus
(preferably nonstick) over high
5 1121f-inch strips tangerine
zest
heat and swirl in the oil. Add the
6 tablespoons honey
garlic and lemongrass and stir-
4 cloves garlic, minced
fry
until fragrant but not brown,
3 scallions, white part minced,
about 15 seconds. Add the chick-
green part thinly sliced for
en and stir-fry until the pieces
garnish
1 tablespoon minced fresh ginger
turn white, about 1 minute.
1 cinnamon stick
Move the chicken to the sides
2 star anises (available at Asian
of the wok and add the onion to
markets, optional)
the center. Stir-fry until the onion
1 teaspoon sesame oil
loses its rawness, about 1 minute.
2 teaspoons sesame seeds, toasted
Mix the chicken back in the cen-
Wash and dry the chicken breasts ter of the wok, add the remaining
and trim off any fat or sinew.
soy sauce, continue stir-frying un-
til the chicken is cooked, 2 to 3
Cut the breasts into halves.
Combine the ingredients for minutes. Correct the seasoning,
the marinade in a mixing bowl adding honey or soy sauce to
and whisk until the honey has taste. The dish should be a little
dissolved. Arrange the chicken sweet and salty.
breasts in a glass baking dish.
Sprinkle the chicken with
Pour half the marinade on top. cilantro if desired, and serve at
Marinate the chicken breasts in once.
this mixture in the refrigerator
Serves 4; 274 calories.
c'