Skinny Down-Home Chicken Pot Pie Premade phyllo dough makes the scary part of a.s.sembling pot pie a breeze, and leaves you plenty of time to get the chicken and veggies just the way you like them for this quintessential hearty comfort food.
SERVES 6.
Calories per serving: 372
3 tablespoons olive oil 1/4 cup all-purpose flour cup all-purpose flour 1 small onion, diced (about 1.5 ounces) 2 garlic cloves, minced 1 leek, chopped (about 1 ounce) 1 large carrot, chopped (about 1 ounce) 1 celery stalk (about 1 ounce) 2 red potatoes, skin on, diced (about 6 ounces) 2 turnips, peeled and diced (about 4 ounces) 2 boneless, skinless chicken b.r.e.a.s.t.s, cut into small cubes 2 boneless, skinless chicken thighs, cut into small cubes 1 bay leaf 2 sprigs of fresh thyme 1 tablespoon salt 1 teaspoon freshly ground pepper 2 cups chicken stock 6 sheets of phyllo dough 1 tablespoon olive oil, for brushing
1 9-by-9-inch cake pan
1. PREHEAT PREHEAT the oven to 350 degrees. Thaw 6 sheets of phyllo dough overnight in the refrigerator or one hour before using. Bring the chicken stock to a simmer and keep warm. the oven to 350 degrees. Thaw 6 sheets of phyllo dough overnight in the refrigerator or one hour before using. Bring the chicken stock to a simmer and keep warm.
2. IN A 6-QUART POT IN A 6-QUART POT, add the olive oil and flour and cook until lightly golden, about 3 minutes. Add the onion, garlic, leek, carrot, celery, red potato, and turnips and stir with a wooden spoon, making sure the bottom does not get too dry. Add the chicken, bay leaf, and sprigs of thyme and continue stirring for about 3 minutes, so that everything is coated with the flour mixture. add the olive oil and flour and cook until lightly golden, about 3 minutes. Add the onion, garlic, leek, carrot, celery, red potato, and turnips and stir with a wooden spoon, making sure the bottom does not get too dry. Add the chicken, bay leaf, and sprigs of thyme and continue stirring for about 3 minutes, so that everything is coated with the flour mixture.
3. ADD ADD the warm chicken stock, stir and sc.r.a.pe the bottom of the pot to get all the color into the mixture and keep it from scorching. Bring to a boil then lower to a simmer. Let the mixture simmer, covered, for another 5 to 7 minutes until it becomes thick and the chicken is opaque. Remove from heat and reserve. the warm chicken stock, stir and sc.r.a.pe the bottom of the pot to get all the color into the mixture and keep it from scorching. Bring to a boil then lower to a simmer. Let the mixture simmer, covered, for another 5 to 7 minutes until it becomes thick and the chicken is opaque. Remove from heat and reserve.
4. MEANWHILE MEANWHILE, take 6 sheets of phyllo dough and, with a knife, cut out a square slightly larger than the rim of the 9-by-9-inch cake pan and brush with some olive oil. Set aside. take 6 sheets of phyllo dough and, with a knife, cut out a square slightly larger than the rim of the 9-by-9-inch cake pan and brush with some olive oil. Set aside.
5. REMOVE REMOVE the bay leaf and thyme sprigs from the chicken mixture and transfer the chicken to the cake pan. Top with the phyllo dough and press it down firmly with your hands. Place the pie on a baking sheet and bake in the oven at 350 degrees for 30 minutes, turning the tray around halfway through the cooking time. Remove from the oven, let cool for 10 minutes, cut into six portions and serve. the bay leaf and thyme sprigs from the chicken mixture and transfer the chicken to the cake pan. Top with the phyllo dough and press it down firmly with your hands. Place the pie on a baking sheet and bake in the oven at 350 degrees for 30 minutes, turning the tray around halfway through the cooking time. Remove from the oven, let cool for 10 minutes, cut into six portions and serve.
Mediterranean Chicken This boldly flavored Italian sauce is so simple to make and it"ll dress up salmon, steak, or in this case, grilled, b.u.t.terflied chicken b.r.e.a.s.t.s. The juicy, herbaceous salsa verde leaves you with a beautiful plate, bursting with exciting and dynamic flavors.
SERVES 4.
Calories per serving: 370
For the Chicken: 2 tablespoons extra virgin olive oil 1 lemon, washed and quartered 3 cloves garlic, peeled and smashed 1 teaspoon salt 1/4 teaspoon freshly ground pepper teaspoon freshly ground pepper 3 branches fresh rosemary, or 1 teaspoon dried 4 boneless, skinless chicken b.r.e.a.s.t.s, b.u.t.terflied
For the side of tomatoes: 1 tablespoon olive oil 1 garlic clove, whole 1 pint cherry tomatoes Splash of balsamic vinegar
For the Salsa Verde: 1 cup flat leaf parsley, chopped 1 cup mint leaves, chopped 2 cups basil, chopped 1/3 cup extra-virgin olive oil cup extra-virgin olive oil 3 garlic cloves, finely chopped 3 tablespoons capers, rinsed and chopped 4 anchovy fillets, bones removed, soaked and chopped 1 tablespoon Dijon mustard 1 tablespoon red wine vinegar 1/8 teaspoon freshly ground pepper, or more to taste teaspoon freshly ground pepper, or more to taste Coa.r.s.e sea salt, to taste
1. TO MARINATE THE CHICKEN: TO MARINATE THE CHICKEN: In a large plastic sealable bag, squeeze the juice from the lemon and add the lemon. Add all the remaining ingredients, seal carefully, and ma.s.sage the marinade into the chicken. Refrigerate for 30 minutes, or even overnight. In a large plastic sealable bag, squeeze the juice from the lemon and add the lemon. Add all the remaining ingredients, seal carefully, and ma.s.sage the marinade into the chicken. Refrigerate for 30 minutes, or even overnight.
2. TO MAKE THE SALSA VERDE: TO MAKE THE SALSA VERDE: Mix all ingredients in a small bowl. Set aside until serving. Refrigerate if made earlier in the day and remove an hour or so before serving. Mix all ingredients in a small bowl. Set aside until serving. Refrigerate if made earlier in the day and remove an hour or so before serving.
3. TO COOK THE CHICKEN: TO COOK THE CHICKEN: Lightly spray a stovetop cast iron griddle with oil and heat over medium high heat until smoking. Lightly spray a stovetop cast iron griddle with oil and heat over medium high heat until smoking.
4. REMOVE REMOVE the chicken from the marinade and pat off excess marinade. Place the chicken on the griddle and cook about 2 to 3 minutes per side. Turn the chicken and cook 2 more minutes, until cooked through. the chicken from the marinade and pat off excess marinade. Place the chicken on the griddle and cook about 2 to 3 minutes per side. Turn the chicken and cook 2 more minutes, until cooked through.
5. TO MAKE THE TOMATOES: TO MAKE THE TOMATOES: Heat the oil in a small saute pan over medium high heat. Add the garlic and tomatoes and splash of balsamic vinegar and saute for 2-3 minutes, until the tomatoes are warmed through. Crush lightly with a wooden spoon and serve. Heat the oil in a small saute pan over medium high heat. Add the garlic and tomatoes and splash of balsamic vinegar and saute for 2-3 minutes, until the tomatoes are warmed through. Crush lightly with a wooden spoon and serve.
6. PLACE PLACE the chicken on a platter and top with the salsa verde with the tomatoes on the side. the chicken on a platter and top with the salsa verde with the tomatoes on the side.
Tips 1. Grilled, b.u.t.terflied chicken b.r.e.a.s.t.s-the b.u.t.terfly technique is so simple and your eye sees a bountiful and beautiful plate. Grilled, b.u.t.terflied chicken b.r.e.a.s.t.s-the b.u.t.terfly technique is so simple and your eye sees a bountiful and beautiful plate.
2. You can freeze the chicken in the marinade as well. You can freeze the chicken in the marinade as well.
3. You can pulse the whole herbs and all the salsa verde ingredients in a small food processor rather than chopping herbs by hand. Take care not to finely puree, as the mixture should be slightly coa.r.s.e. You can pulse the whole herbs and all the salsa verde ingredients in a small food processor rather than chopping herbs by hand. Take care not to finely puree, as the mixture should be slightly coa.r.s.e.
Cheezy Chicken Parmesan with Zucchini "Pasta"
Zucchini sliced paper-thin stands in for pappardelle pasta and low-fat ricotta brings the creamy feel of a high-fat pasta dish. Wheat breadcrumbs and a quick dip in light oil give a delectable crunch to the chicken cutlets.
SERVES 4.
Calories per serving: 350
For the tomato sauce and zucchini pappardelle: 2 tablespoons olive oil, divided 1/4 red onion, coa.r.s.ely chopped red onion, coa.r.s.ely chopped 3 cloves garlic, sliced thin Salt 1 (28-ounce) can peeled plum tomatoes, preferably San Marzano, in juice, mashed 1 sprig fresh basil Pepper 1/4 cup fresh parsley leaves, chopped cup fresh parsley leaves, chopped 4 zucchini (about 1 pounds), trimmed at both ends
For the chicken: 1/4 cup freshly grated Parmesan cheese, plus 2 tablespoons extra, for serving cup freshly grated Parmesan cheese, plus 2 tablespoons extra, for serving 1/4 cup dried whole wheat or white breadcrumbs cup dried whole wheat or white breadcrumbs 1 large egg white, lightly beaten with a fork 1 pound boneless, skinless chicken b.r.e.a.s.t.s, split in half to make 6 to 8 large, thin cutlets Pepper 4 teaspoons olive oil, plus 2 teaspoons extra for serving 1/4 cup part-skim ricotta cheese cup part-skim ricotta cheese
1. FOR THE SAUCE FOR THE SAUCE, heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onion, garlic, and teaspoon salt. Cook, stirring, 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil, and another teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onion, garlic, and teaspoon salt. Cook, stirring, 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil, and another teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1 1/8 teaspoon pepper. teaspoon pepper.
2. MEANWHILE MEANWHILE, using a mandolin or vegetable peeler, slice the zucchini lengthwise into using a mandolin or vegetable peeler, slice the zucchini lengthwise into 1 1/8-inch-thick long pappardelle-like strips, turning the zucchini and slicing on 4 sides only until you see the center seeds. Discard the centers.
3. REMOVE REMOVE the tomato sauce to a bowl with a rubber spatula; no need to clean the skillet. Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the zucchini and the tomato sauce to a bowl with a rubber spatula; no need to clean the skillet. Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the zucchini and 1 1/4 teaspoon salt. Cover and cook until wilted, tossing often with tongs for even cooking, 8 to 10 minutes. Return the tomato sauce to the pan, add 1 tablespoon of the parsley, and season with teaspoon salt. Cover and cook until wilted, tossing often with tongs for even cooking, 8 to 10 minutes. Return the tomato sauce to the pan, add 1 tablespoon of the parsley, and season with 1 1/8 teaspoon pepper; cover and set aside. teaspoon pepper; cover and set aside.
4. ON A PLATE ON A PLATE, combine the breadcrumbs, combine the breadcrumbs, 1 1/4 cup grated Parmesan, and the remaining chopped parsley. Place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the breadcrumb mixture to coat completely; set aside on a large plate or platter. cup grated Parmesan, and the remaining chopped parsley. Place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the breadcrumb mixture to coat completely; set aside on a large plate or platter.
5. HEAT HEAT 2 teaspoons oil in each of two nonstick 10-inch skillets over medium-high heat. Add half of the chicken to each skillet and cook until lightly browned on one side, 2 to 3 minutes. Flip, and cook until chicken is firm, and lightly browned on the other side, 1 to 3 more minutes. 2 teaspoons oil in each of two nonstick 10-inch skillets over medium-high heat. Add half of the chicken to each skillet and cook until lightly browned on one side, 2 to 3 minutes. Flip, and cook until chicken is firm, and lightly browned on the other side, 1 to 3 more minutes.
6. TO SERVE TO SERVE, rewarm the zucchini in the tomato sauce over medium heat. Use tongs to make a "twist" of zucchini pappardelle on each of 4 plates. Lean chicken cutlets against the side of zucchini. Scoop 1 tablespoon ricotta onto each plate, and spoon remaining tomato sauce on top of the chicken. To garnish each plate, drizzle chicken with teaspoon olive oil, and sprinkle with 1 teaspoon Parmesan. rewarm the zucchini in the tomato sauce over medium heat. Use tongs to make a "twist" of zucchini pappardelle on each of 4 plates. Lean chicken cutlets against the side of zucchini. Scoop 1 tablespoon ricotta onto each plate, and spoon remaining tomato sauce on top of the chicken. To garnish each plate, drizzle chicken with teaspoon olive oil, and sprinkle with 1 teaspoon Parmesan.
Tips 1. This recipe uses a minimum of Parmesan cheese in the breading, and very little oil for sauteing, so that you can add a little extra of both on top of the finished dish-where you can taste it quite directly-for an additional kick of bright flavor. This recipe uses a minimum of Parmesan cheese in the breading, and very little oil for sauteing, so that you can add a little extra of both on top of the finished dish-where you can taste it quite directly-for an additional kick of bright flavor.