Recipes: Chicken Whole Meal Casserole

the recipes

october 98

Chicken Whole Meal Casserole

(makes 8 servings)

	olive oil cooking spray
2	whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved
4	boneless, skinless chicken thighs, about 4 ounces (240 g) each
8	small red potatoes, about 1 pound (960 g) total, scrubbed and quartered
8	ounces (480 g) fresh mushrooms, quartered
1	large onion, 8 ounces (480 g), thinly sliced
4	cloves garlic, peeled and thinly sliced
8	dried apricot halves
8	dried pitted prunes
1/2	tablespoon (7.5 ml) crushed dried thyme
1/2	teaspoon (2.5 ml) crushed dried rosemary
	freshly ground pepper
1	tablespoon (15 ml) olive oil
1	small navel orange, washed and thinly sliced crosswise
1	large lemon, thinly sliced and seeds removed

Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a large baking pan with cooking spray.
Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels.
Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic cover chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time.
Serve at once.

Per serving:	247 calories (18% calories from fat), 27 g protein, 5 g total fat (1.0 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 80 mg cholesterol, 92 mg sodium
Diabetic exchanges:	3 lean protein (meat), 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

Mixed Greens with Citrus Splash

(makes 8 servings)

8	cups (448 g) mixed baby greens, including some arugula, Boston lettuce, escarole, frisée, and radicchio
Citrus Splash:
6	tablespoons (90 ml) fresh orange juice
3	tablespoons (45 ml) fresh lemon juice
2	tablespoons (6 g) finely minced chives
2	tablespoons (7 g) finely minced fresh mint
2	tablespoons (8 g) finely minced flat-leaf parsley
	generous dash of Tabasco or other liquid hot sauce

Rinse and spin dry the greens. Place in a large salad bowl. Chill until ready to serve.
In a small cup, whisk together the remaining ingredients. Drizzle over greens and toss. Serve at once.

Per serving:	17 calories (8% calories from fat), 1 g protein, trace total fat (0 saturated fat), 4 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 15 mg sodium
Diabetic exchanges:	free

Country Apple Pie

(makes 8 servings)

1	refrigerated ready-to-bake pie crust, about 7 1/2 ounces (225 g)
3	Granny Smith apples, 6 ounces (180 g) each, peeled, cored, and thinly sliced
1/3	cup (6 g) spoonable brown sugar substitute
1	teaspoon (5 ml) ground cinnamon
1	tablespoon (12 g) reduced-fat margarine
	pinch of ground mace
	pinch of ground nutmeg
1	tablespoon (15 ml) skim milk
1	teaspoon (4 g) granulated sugar

Preheat oven to 350°F (180°C), Gas Mark 4. Place pie crust in a 6-inch (15 cm) tart pan or round shallow casserole, letting the dough drape over the sides of the pan.
Fill the crust with apple slices. Sprinkle with brown sugar substitute and cinnamon. Dot with margarine. Spindle on mace and nutmeg; fold pastry edges up over the apples.
Brush the pastry top with milk and sprinkle with granulated sugar. Bake for 45 minutes, until apple filling is bubbly and crust is golden. Cool slightly and serve.

Per serving:	162 calories (45% calories from fat), 1 g protein, 8 g total fat (3.1 g total fat), 22 g carbohydrate, 1 g dietary fiber, 7 mg cholesterol, 160 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 1/2 fat

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