3 Simple chicken recipes

SKILLET-ROASTED CHICKEN WITH LEMON AND WINE

1 (4-pound) whole chicken

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1/4 cup lemon juice

1/4 cup low-sodium chicken broth

1/2 cup white wine

2 tablespoons fresh chopped oregano

Fresh oregano for garnish (optional)

1. Preheat oven to 425 degrees.

2. Cut the chicken along one side of the backbone and then the other; open the chicken up as though it is a book and place it skin-side down on your work surface. Score the cartilage that runs down the center to allow the chicken to lie flat. Season both sides of the chicken with the salt and pepper.

3. Heat olive oil in a large cast iron (or other ovenproof) skillet over medium high. Add the chicken, skin side down, and cook until the skin is deeply golden, about 8 minutes. Transfer to a plate.

4. Add lemon juice, chicken broth, wine and chopped oregano to the skillet and cook, stirring, 2 minutes, until reduced by about half. Return chicken to skillet skin- side facing up and scatter several oregano sprigs over chicken. Place in oven and roast until a meat thermometer inserted in the thigh registers 170 degrees, about 35 minutes. Makes 6 servings.

Nutritional analysis for each serving: 374 calories, 23 g fat, 6 g saturated, 38g protein, 1 g carbohydrate, 0 fiber, 722 mg sodium

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CHICKEN WITH BACON AND GARLIC

6 slices center-cut bacon

1 cup chopped onion

10 cloves garlic, peeled and halved lengthwise

2 carrots, thinly sliced

2 ribs celery, thinly sliced

1 pint grape cherry tomatoes, halved

1 tablespoon flour

1/2 teaspoon salt

1/4 teaspoon black pepper

11/4 pounds boneless, skinless

chicken thighs, cut into 2-inch pieces

2 teaspoons olive oil

3/4 cup lower-sodium chicken

broth

2 tablespoons cold unsalted

butter

1. Cook the bacon in a large, nonstick skillet; transfer to a plate lined with paper towel, drain and chop.

2. Add the onion and garlic to the skillet and cook over medium-high heat until the onion is somewhat softened,

4 to 5 minutes. Stir in the carrots and celery and cook until the garlic is golden and beginning to soften; add the tomatoes and cook 3 minutes, until softened. Transfer mixture to a bowl.

3. Combine the flour, salt and pepper; toss with the chicken. Heat the oil in the skillet over medium high, add the chicken and cook until browned, about 8 minutes. Stir in the vegetable mixture and broth, bring to a boil and reduce to a simmer. Stir in the bacon, cover and cook until the chicken is cooked through and all the vegetables are tender, about 15 minutes. (Check both the garlic and carrots with a fork; the garlic should be very soft). Remove from the heat and stir in the butter until the liquid is thickened. Makes 4 servings.

Nutritional analysis for each serving: 350 calories, 19 g fat, 8 g saturated fat, 29 g protein, 3 g fiber, 15 g carbohydrates, 640 mg sodium

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CHICKEN WITH APRICOTS AND OLIVES

2 tablespoons olive oil, divided

1 cup chopped onion

1 tablespoon minced ginger

3 cloves garlic, minced

Pinch saffron threads

1/2 cup pimiento-stuffed green olives, halved

1/2 cup dried apricots, quartered

11/4 pounds boneless, skinless chicken breasts, cut into 1-inch pieces

1/4 teaspoon ground cumin

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 cup orange juice

1/2 cup low-sodium chicken broth

1 teaspoon honey

1. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium high. Add the onion and cook until slightly softened, 3 to 4 minutes. Stir in the ginger, garlic and saffron; when combined, add the olives and apricots and cook, stirring, another 2 to 3 minutes, until the apricots are somewhat softened. Transfer to a bowl and set aside.

2. Toss chicken with the cumin, salt and pepper. Heat the remaining 1 tablespoon of oil in the skillet, add the chicken and cook until the chicken is lightly browned, 6 to 7 minutes. Return the onion mixture to the skillet and stir in the orange juice, chicken broth and honey. Bring to a boil and immediately reduce heat to simmer; cook 10 to 12 minutes, until the mixture is thickened and the chicken is cooked through. Makes 4 servings.

Nutritional analysis for each serving: 345 calories, 14 g fat, 2 g saturated fat, 31 g protein, 23 g carbohydrates, 4 g fiber, 669 mg sodium