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Place the rack in position C and preheat toaster oven on broil setting,
keeping door ajar. Place the drip tray in the broiling pan so that the
flattened chicken breast halves will be about 1 inch (2.5 cm) from the upper
element. Add
1
⁄4 cup (50 ml) of water to the broiling pan and arrange the
chicken “skin” side down on the drip tray. Broil with the door ajar, about
6 to 8 minutes. Turn chicken and continue cooking until juices run clear,
about 6 to 8 minutes longer. (Internal temperature of chicken should be
170ºF [80ºC]).
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
1
⁄2 small broiler/fryer chicken, about 1
1
⁄2 to 2 pounds
(750 g to 1 kg [no larger])
1 tablespoon (15 ml) extra virgin olive oil
1 tablespoon (15 ml) freshly squeezed lemon juice
1
⁄2 teaspoon (2 ml) dry thyme*
1
⁄2 teaspoon (2 ml) kosher salt
1
⁄4 teaspoon (1 ml) freshly ground black pepper
1 4-inch (10 cm) sprig fresh thyme*
1 clove garlic, peeled and cut in half
1 small onion (about 2 ounces [60 g]), peeled and quartered
4 strips lemon zest (3x
1
⁄2 inches [7.5 x 1.25 cm] each)
Place the rack in position A and preheat toaster oven to 400ºF (200ºC).
Rinse chicken with cold water and pat dry. Place the drip tray in the broiling
pan in the lower position; add
1
⁄4 cup (50 ml) water to the pan and lightly
coat 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 (180ºC) and continue to
roast for another 20 to 25 minutes. [Internal temperature of the chicken
should be 170ºF (80ºC) when tested in the breast, and 180ºF (85ºC) 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 & Black Bean Burritos
Makes 4 servings
cooking spray
2 teaspoons (10 ml) good quality olive oil
2 cups (500 ml) shredded zucchini
8 green onions, trimmed and chopped
1
⁄4 cup (50 ml) chopped flat parsley or cilantro
1 can (15-ounce [425 g]) black beans, drained,
rinsed and drained again
1
⁄4 teaspoon (1 ml) kosher salt
2cups (500 ml) shredded cooked chicken
1 tomato (6 ounces [170 g]), cored, seeded and chopped
1 jalapeño pepper, seeded and chopped
2 tablespoons (30 ml) fresh lime juice
8 ounces (230 g) shredded low-fat Cheddar or
Monterey Jack cheese (about 2 cups [500 ml])
4 9-inch (22.5 cm) flour tortillas (can use flavoured such as
sun-dried tomato) guacamole, sour cream and salsa for garnish
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