Chicken Express: Healthy Family Dinners
Healthy Arroz con Pollo
Makes: 8 servings
Baked Greek Chicken
Makes: 6 servings
Chicken Cacciatore with Whole-Wheat Spaghetti
Makes: 8 servings
Chicken Noodle Soup
Makes: 2 batches, 6 servings each
Makes: 6 servings
Chicken Paillard with Greens
Spicy Chicken & Mushrooms
Chicken Fajita Pitas
Hungarian Paprika Chicken
Classic Chicken Piccata
More from Not Your Mother's Weeknight Cooking by Beth Hensperger
How to Handle Raw Chicken* In the supermarket, choose well-wrapped chicken, and put it in a plastic bag to keep juices from leaking onto other items.
* Store chicken at 40 degrees F. or below. If you won't use it for a couple of days, freeze it.
* Separate raw chicken from other foods.
* Wash hands with soap and hot water after handling raw chicken. Clean anything that came in contact with your hands or the chicken.
5 Chicken Rub Recipes
Plan for about 1 tablespoon rub per pound; use more or less to suit your taste.
Southwest Chili and Herb Rub Stir together 2 tablespoons chili powder, 1 tablespoon kosher salt, 2 teaspoons garlic powder, 1 1/2 teaspoons ground cumin, 1 teaspoon dried basil, 1/2 teaspoon black pepper, and 1/2 teaspoon cayenne.
Stir together 1 tablespoon each of lemon juice, olive oil, Dijon mustard, chopped garlic, and chopped fresh rosemary, 1 teaspoon lemon zest, and 1/2 teaspoon each salt and black pepper.
Blend 3 tablespoons paprika, 1 tablespoon each garlic powder, ground cumin, and ground ginger, 2 teaspoons salt, 1 1/2 teaspoons ground cinnamon, and 1 teaspoon ground cayenne.
Fennel and Thyme Rub
With a mortar and pestle, crush 2 teaspoons fennel seeds. Combine with 1/4 teaspoon each salt and black pepper, 1/8 teaspoon cayenne, 1 teaspoon olive oil, 2 cloves finely chopped garlic, and 1/4 teaspoon dried thyme.
Jamaican Rub Combine 2 tablespoons onion powder, 2 teaspoons each sugar and dried thyme, 1 teaspoon each salt, red pepper flakes, black pepper, and allspice, and 1/4 teaspoon ground cinnamon.
5 Chicken Marinade Recipes
To tenderize and add flavor, drizzle one of these marinades over 1 1/2 pounds chicken in a large baking dish. Refrigerate for at least 1 hour, turning once.
Combine 2 teaspoons lime zest, 1/3 cup fresh lime juice, 3 tablespoons low-sodium soy sauce, 2 tablespoons sweet rice cooking wine, 1 tablespoon each sugar and grated fresh ginger, and 1 tablespoon chopped garlic.
Lemon-Garlic Marinade Stir together 1/2 cup fresh lemon juice, 2 tablespoons chopped garlic, 2 teaspoons dried oregano, and 1 teaspoon each salt and black pepper. Slowly whisk in 1/2 cup olive oil until well blended.
Georgia Peach Marinade
Stir together 1/3 cup low-sodium soy sauce, 2 tablespoons fresh lemon juice, 1 tablespoon each vegetable oil and peach preserves, 2 teaspoons grated fresh ginger, and 1 clove chopped garlic.
Combine 6 ounces low-fat plain yogurt, 1 tablespoon fresh lemon juice, 1 1/4 teaspoons each sugar and salt, 1 teaspoon paprika, 1/2 teaspoon ground coriander, and 1/4 teaspoon curry powder.
Mustard Marinade Whisk together 1/3 cup olive oil, 1/4 cup each red wine vinegar and dry red wine, 1 tablespoon chopped garlic, 2 tablespoons hot and sweet mustard, 1 tablespoon ketchup, and 1 teaspoon dried basil.
Originally published in the March 1, 2010 and November 1, 2008 issues of Family Circle magazine.
Chicken recipes on slides 6 through 11 were adapted from Not Your Mother's Weeknight Cooking, by Beth Hensperger. Copyright ? 2008, used by permission of the Harvard Common Press.