Healthy Cook

Chix Picks

by Kate Sherwood, September 2010

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Chicken recipes? A dime a dozen. Chicken recipes worth adding to your repertoire? Priceless. Here are three.

Chicken Tagine

A tagine is an aromatic North African stew that’s named after the heavy clay pot in which it’s traditionally cooked.

extra-virgin olive oil
3 Tbs.
bonesless, skinless chicken thighs
1½ lbs.
tumeric
1 tsp.
ground cumin
¼ tsp.
paprika
1 tsp.
cayenne
¼ tsp.
whole wheat flour
1 Tbs.
garlic, minced
2 cloves
low-sodium chicken broth
2 cups
carrots, chopped
2
zucchini, chopped
½ lb.
medium onion, chopped
1
cinnamon
1 stick
15 oz. can no-salt-added diced tomatoes
1
kosher salt
¾ tsp.
whole wheat couscous
1 cup

In a large, heavy pot, heat the oil over medium-high heat until shimmering. Sauté the chicken in two batches until well browned, about 3 minutes per side. Remove the chicken from the pot to a plate.

Mix the spices and flour together in a small bowl. Reduce the heat to low and add the spices-flour mixture and garlic to the pot. Stir for 30 seconds then whisk in the broth. Add the vegetables, cinnamon, and tomatoes. Bring to a boil, then reduce to a gentle simmer. Return the chicken to the pot and gently simmer until the vegetables and chicken are tender, about 20 minutes. Season with up to ¾ tsp. of salt.

While the chicken stew is simmering, put the couscous in a heat-proof bowl and stir in 1 cup of boiling water. Cover and let stand until the chicken is ready.

When the stew is done, fluff the couscous with a fork. Serve the stew over the couscous. Serves 6.

PER SERVING

  • Calories: 320
  • Total Fat: 12 g
  • Sat Fat: 2 g
  • Protein: 28 g
  • Sodium: 390 mg
  • Cholesterol: 95 mg
  • Carbohydrates: 25 g
  • Fiber: 5 g

Creamy Lemon Chicken

If you can’t find quinoa, try bulgur. The wine can be inexpensive but should be drinkable. A Sauvignon Blanc or Pinot Grigio would work well.

quinoa
1 cup
extra-virgin olive oil
2 Tbs.
chicken breast cutlets—thinly sliced or pounded to ½" or less
1 lb.
shallots, minced
3
dried thyme
½ tsp.
whole wheat flour
1½ Tbs.
dry white wine
½ cup
low-sodium chicken broth
¾ cup
low-fat milk
¾ cup
kosher salt
½ tsp.
lemon
1

Prepare the quinoa according to the instructions on the package.

Heat the oil in a large skillet over mediumhigh heat until the oil is shimmering. Sauté the chicken until lightly browned on one side, about 2 minutes, then sauté the other side until just opaque, about 30 seconds. Remove the chicken from the skillet to a plate.

Reduce the heat to low and sauté the shallots and thyme for 2 minutes. Sprinkle in the flour. Whisk in the wine and bring to a boil. Whisk in the broth and milk and reduce the heat to simmer for 5 minutes. Season with up to ½ tsp. of salt and lemon juice to taste.

Return the chicken to the pan to heat through, about 2 minutes. Serve the chicken and sauce over the quinoa. Serves 4.

PER SERVING

  • Calories: 410
  • Total Fat: 13 g
  • Sat Fat: 2 g
  • Protein: 33 g
  • Sodium: 410 mg
  • Cholesterol: 75 mg
  • Carbohydrates: 34 g
  • Fiber: 3 g

Chicken Puttanesca

If you’re not an anchovies fan, add a dozen chopped kalamata olives instead. The sodium is about the same.

extra-virgin olive oil
3 Tbs.
chicken breast cutlets—thinly sliced or pounded to ½" or less
1 lb.
garlic, minced
4 cloves
anchovies
4
dried oregano
½ tsp.
15 oz. can no-salt-added diced tomatoes
1
capers
1 Tbs.
15 oz. can no-salt-added cannellini or navy beans, drained
1

Chicken Puttanesca

Heat the oil in a large skillet over mediumhigh heat until the oil is shimmering. Sauté the chicken until browned on one side, about 3 minutes, then sauté the other side until just opaque, about 30 seconds. Remove the chicken from the skillet and reduce the heat to low.

Sauté the garlic, anchovies, and oregano for 1 minute. Add the tomatoes, capers, and beans and simmer until slightly thickened, about 8 minutes.

Return the chicken to the skillet to heat through. Serves 4.

PER SERVING

  • Calories: 340
  • Total Fat: 15 g
  • Sat Fat: 2 g
  • Protein: 31 g
  • Sodium: 390 mg
  • Cholesterol: 75 mg
  • Carbohydrates: 20 g
  • Fiber: 5 g

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