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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
½ small broiler/fryer chicken, about 1½ to 2 pounds
(no larger)
1 tablespoon extra virgin olive oil
1 tablespoon freshly squeezed lemon juice
½ teaspoon dry thyme*
½ teaspoon kosher salt
¼ 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, 3x½ inches each
Place the rack in position A and preheat toaster oven to 400ºF. Rinse
chicken with cold water and pat dry. Place the broiling pan in the drip
tray in the lower rack position A; add ¼ cup water to the pan and lightly
coat the broiling rack 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 & White Bean Burritos
Makes 4 servings
cooking spray or olive oil from pan
2 teaspoons good quality olive oil
2 cups shredded zucchini
8 green onions, trimmed and chopped
¼ cup chopped flat parsley or cilantro
1 can (15-ounce) white beans, drained, rinsed and drained
again
¼ 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,
about 2 cups