Read From Mama's Table to Mine Online
Authors: Bobby Deen
From Mama's Table to Mine (9 page)
Sunday Roast Chicken
If it’s Sunday in the South, you can bet most households are prepping up a bird or two for dinner. There’s nothing like starting the week with roast chicken and enjoying the leftovers in salads, sandwiches, and just about anything else throughout the week.
Serves 4
Serves 4
1 tablespoon finely chopped fresh rosemary
1 teaspoon paprika
3 garlic cloves, finely chopped
1 3-pound chicken, rinsed and patted dry
1 tablespoon olive oil
1 teaspoon salt
¾ teaspoon freshly ground black pepper
1 lemon, quartered
1.
Preheat the oven to 400°F. Lightly spray a small roasting pan with cooking spray.
Preheat the oven to 400°F. Lightly spray a small roasting pan with cooking spray.
2.
In a small bowl, combine the rosemary, paprika, and garlic. Slide this mixture under the skin of the chicken, covering as much meat as possible. Rub the skin all over with the oil and season the chicken inside and out with the salt and pepper. Stuff the lemon pieces inside the chicken’s cavity.
In a small bowl, combine the rosemary, paprika, and garlic. Slide this mixture under the skin of the chicken, covering as much meat as possible. Rub the skin all over with the oil and season the chicken inside and out with the salt and pepper. Stuff the lemon pieces inside the chicken’s cavity.
3.
Place the chicken in the prepared roasting pan and roast until the juices run clear when the chicken is pricked in the thickest part of the thigh, about 1 hour. Once it’s cool enough to handle, carve the chicken, removing and discarding the skin as you go.
Place the chicken in the prepared roasting pan and roast until the juices run clear when the chicken is pricked in the thickest part of the thigh, about 1 hour. Once it’s cool enough to handle, carve the chicken, removing and discarding the skin as you go.
BREAKIN’ IT DOWN
Before: 62g fat, 782.5 calories
After: 19g fat, 349 calories
After: 19g fat, 349 calories
42g protein | 1.2g carbohydrate | .5g fiber | 703mg sodium
Skip the Skin
Would you believe that half the fat in a chicken can be found in the skin? That, folks, is the reason I remove the skin from my whole chicken after I cook it. However, first cooking the chicken with the skin on does help to lock in all the juices. That’s especially important when you are cooking a whole bird, which spends a fair amount of time in the oven and can dry out.
Crispy Oven-Fried Chicken
The key to tender, delicious fried chicken is a good long soak in buttermilk. As it turns out, the same holds true for this roasted version of fried chicken. What you’ll end up with is moist, delicious chicken on the inside, with a crunchy, crispy coating. That’s exactly what I look for when I’m craving fried chicken.
Serves 4
Serves 4
⅓ cup 1% buttermilk
¼ cup finely chopped fresh chives
1 teaspoon Dijon mustard
¼ teaspoon hot sauce
4 bone-in chicken breasts (about 12 ounces each)
½ teaspoon salt
½ teaspoon freshly ground black pepper
½ cup dried bread crumbs
1.
In a medium bowl, whisk together the buttermilk, chives, mustard, and hot sauce. Remove the skin from the chicken breasts, add the chicken to the bowl, and let it soak for at least 30 minutes or overnight.
In a medium bowl, whisk together the buttermilk, chives, mustard, and hot sauce. Remove the skin from the chicken breasts, add the chicken to the bowl, and let it soak for at least 30 minutes or overnight.
2.
Preheat the oven to 425°F. Spray a rimmed baking sheet with cooking spray.
Preheat the oven to 425°F. Spray a rimmed baking sheet with cooking spray.
3.
Remove the chicken from the marinade and season it with salt and pepper. Place the bread crumbs in a wide, shallow bowl. Dip the chicken into the bread crumbs and toss well to coat. Place the chicken on the prepared baking sheet. Spray the chicken generously with cooking spray and bake until it is just cooked through, 25 to 30 minutes.
Remove the chicken from the marinade and season it with salt and pepper. Place the bread crumbs in a wide, shallow bowl. Dip the chicken into the bread crumbs and toss well to coat. Place the chicken on the prepared baking sheet. Spray the chicken generously with cooking spray and bake until it is just cooked through, 25 to 30 minutes.
BREAKIN’ IT DOWN
Before: 40g fat, 797 calories
After: 10g fat, 342 calories
After: 10g fat, 342 calories
51g protein | 11g carbohydrate | 1g fiber | 268mg sodium
Get Cheesy
To make this dish just a little more decadent without adding too many more calories, I like to grate some Parmesan or pecorino Romano into my bread crumbs. About 2 tablespoons should give you a nice cheesy flavor in your crust.
Zesty Chicken Fajitas
I love that all the components of these zesty fajitas sit on a single rimmed baking sheet and spend less than ten minutes under the broiler. So quick, y’all. The orange-chipotle marinade is packed with so much outstanding flavor that you don’t really need to top these fajitas with anything. But, if you like, go ahead and top them with some avocado and yogurt (my stand-in for sour cream) for a real Southwestern flavor.
Serves 4
Serves 4
½ cup fresh orange juice
2 chipotles (from a can of chipotles in adobo sauce), or use just 1 for a milder heat
2 garlic cloves, coarsely chopped
¾ teaspoon salt, plus extra for the vegetables
½ teaspoon freshly ground black pepper
½ teaspoon dried oregano
1 pound boneless, skinless chicken breasts, cut crosswise into ½-inch slices
1 medium onion, cut into thin rounds
2 medium bell peppers (any color you like), cut into strips
4 (8-inch) whole-wheat tortillas
1 avocado, pitted, peeled, and finely chopped, for serving
¼ cup fat-free Greek yogurt (or use low-fat; optional), for serving
1 lime, cut into 8 wedges, for serving
1.
Using a blender, food processor, or immersion blender, puree the orange juice, chipotles, garlic, salt, pepper, and oregano until smooth. In a large resealable plastic bag, combine the chicken and the marinade. Refrigerate for at least 30 minutes or overnight.
Using a blender, food processor, or immersion blender, puree the orange juice, chipotles, garlic, salt, pepper, and oregano until smooth. In a large resealable plastic bag, combine the chicken and the marinade. Refrigerate for at least 30 minutes or overnight.
2.
Preheat the broiler. Spray a rimmed baking sheet with cooking spray.
Preheat the broiler. Spray a rimmed baking sheet with cooking spray.
3.
Lift the chicken out of the marinade, letting any excess drip off. Arrange the chicken on one half of the prepared baking sheet. Place the onions and peppers on the other side of the baking sheet, season with extra salt, and spray lightly with cooking spray. Broil until the chicken is cooked through and the vegetables are browned in spots, 5 to 7 minutes.
Lift the chicken out of the marinade, letting any excess drip off. Arrange the chicken on one half of the prepared baking sheet. Place the onions and peppers on the other side of the baking sheet, season with extra salt, and spray lightly with cooking spray. Broil until the chicken is cooked through and the vegetables are browned in spots, 5 to 7 minutes.
4.
Meanwhile, heat a medium cast-iron skillet over medium-high heat. Add the tortillas, one at a time, and warm on both sides, about 10 seconds per side. Serve the chicken and vegetables wrapped in the tortillas. If you like, top with avocado and yogurt and place lime wedges on the side.
Meanwhile, heat a medium cast-iron skillet over medium-high heat. Add the tortillas, one at a time, and warm on both sides, about 10 seconds per side. Serve the chicken and vegetables wrapped in the tortillas. If you like, top with avocado and yogurt and place lime wedges on the side.
BREAKIN’ IT DOWN
Before: 27g fat, 572 calories
After: 2.5g fat, 286 calories
After: 2.5g fat, 286 calories
29g protein | 40g carbohydrate | 5.5g fiber | 989mg sodium
Let It Marinate
Marinades like the one in this recipe are a great way to pack a dish with flavor without adding a ton of fat and calories. I marinate everything: chicken, meat, fish, and vegetables. Marinades build flavor into my protein, allowing me to cook them simply and practically fat-free.
Chicken Divan
When I’ve got leftover cooked chicken breast in the fridge, this is the recipe I like to dust off. It’s an oldie but a goodie. I just can’t walk on by a rich creamy sauce like the one here. It tastes so sinfully delicious, helped along by low-fat sour cream and mushroom soup. And I love the subtly exotic flavor you get with the addition of curry powder. The smell of this luscious dinner cooking away in the oven is sure to bring the family running to the table. Thank goodness it took only a little bit of jiggering to keep this recipe in my rotation.
Serves 4
Serves 4
1 pound cooked white-meat chicken, cut into cubes (about 1¼ cup)
2 cups cooked and drained broccoli florets
1 can (10¾ ounces) condensed low-fat mushroom soup
½ cup grated low-fat Cheddar cheese
½ cup low-fat sour cream
¼ cup 1% milk
¼ cup dry white wine
½ teaspoon curry powder
¼ cup panko bread crumbs
¼ cup grated Parmesan cheese
1.
Preheat the oven to 350°F. Lightly spray a 9-inch square baking pan with cooking spray.
Preheat the oven to 350°F. Lightly spray a 9-inch square baking pan with cooking spray.
2.
In a large bowl, combine the chicken, broccoli, soup, Cheddar, sour cream, milk, white wine, and curry powder. In a small bowl, combine the panko and Parmesan. Scrape the chicken mixture into the prepared pan and top with the panko mixture. Bake for about 30 minutes, or until golden and bubbly.
In a large bowl, combine the chicken, broccoli, soup, Cheddar, sour cream, milk, white wine, and curry powder. In a small bowl, combine the panko and Parmesan. Scrape the chicken mixture into the prepared pan and top with the panko mixture. Bake for about 30 minutes, or until golden and bubbly.
BREAKIN’ IT DOWN
Before: 41g fat, 601 calories
After: 10g fat, 327 calories
After: 10g fat, 327 calories
36g protein | 18g carbohydrate | 2.3g fiber | 829mg sodium
Pick Parmesan
I love Parmesan cheese. When I’m craving a hit of cheese in my food, this is the first cheese I reach for. It’s naturally lower in fat than many other cheeses and a fantastic source of protein and calcium. But best of all, Parmesan delivers a concentrated hit of flavor, which means a little goes a long way.
Pot-Roasted Turkey
How easy is this stunning dish? Everything goes into one pot and braises in the oven. This warm, comforting meal will fill your home with the most wonderful aromas of orange, rosemary, and roasting turkey. When just the smell of dinner in the oven sets your mouth watering, you know you’ve got yourself a family dinner winner.
Serves 6
Serves 6
1 tablespoon olive oil
1 tablespoon unsalted butter
1 boneless turkey breast (2 pounds), tied
Salt and freshly ground black pepper to taste
1 medium onion, coarsely chopped
1 garlic clove, finely chopped
1 cup low-sodium chicken broth
½ cup fresh orange juice
1 teaspoon coarsely chopped fresh rosemary
1 medium butternut squash, peeled, seeded, and cut into 1-inch chunks (3 cups)
1 tablespoon cornstarch
1.
Preheat the oven to 325°F.
Preheat the oven to 325°F.
2.
In a medium Dutch oven, heat the oil and butter over medium-high heat. Season the turkey all over with salt and pepper and add to the pot. Brown the turkey on all sides, about 8 minutes total, and set on a plate.
In a medium Dutch oven, heat the oil and butter over medium-high heat. Season the turkey all over with salt and pepper and add to the pot. Brown the turkey on all sides, about 8 minutes total, and set on a plate.
3.
Add the onions to the pot and cook, stirring frequently, until softened, about 3 minutes. Add the garlic and cook for 30 seconds. Add the chicken broth, orange juice, and rosemary and bring to a boil. Return the turkey to the pot, cover, and bake in the oven for 30 minutes.
Add the onions to the pot and cook, stirring frequently, until softened, about 3 minutes. Add the garlic and cook for 30 seconds. Add the chicken broth, orange juice, and rosemary and bring to a boil. Return the turkey to the pot, cover, and bake in the oven for 30 minutes.
4.
Stir the squash into the pot, coating it well with all the juices. Cover and continue to bake until an instant-read thermometer inserted into the center of the turkey reads 160°F, another 30 to 45 minutes.
Stir the squash into the pot, coating it well with all the juices. Cover and continue to bake until an instant-read thermometer inserted into the center of the turkey reads 160°F, another 30 to 45 minutes.
5.
Set the turkey on a carving board and tent loosely with foil. Using a slotted spoon, transfer the squash to a bowl and cover with foil.
Set the turkey on a carving board and tent loosely with foil. Using a slotted spoon, transfer the squash to a bowl and cover with foil.
6.
In a small bowl, stir together the cornstarch and 1 tablespoon cold water until the cornstarch is dissolved. Add to the Dutch oven and bring the gravy to a boil over medium-high heat, stirring, until thickened, 1 to 2 minutes. Season the gravy with salt and pepper.
In a small bowl, stir together the cornstarch and 1 tablespoon cold water until the cornstarch is dissolved. Add to the Dutch oven and bring the gravy to a boil over medium-high heat, stirring, until thickened, 1 to 2 minutes. Season the gravy with salt and pepper.
7.
Slice the turkey and place on a serving platter with the squash alongside. Pass the gravy in a sauceboat at the table.
Slice the turkey and place on a serving platter with the squash alongside. Pass the gravy in a sauceboat at the table.
BREAKIN’ IT DOWN
Before: 35g fat; 1,200 calories
After: 7g fat, 244 calories
After: 7g fat, 244 calories
31g protein | 16g carbohydrate | .7g fiber | 987mg sodium
Subs ’n Swaps
Sometimes I swap out the rosemary in this dish for sage. Turkey and sage is a classic pairing that works well with the earthy butternut squash.
Turkey Marsala
Apart from during the holiday season, turkey tends to get overlooked during the rest of the year. But I tell you it’s a great option for a family meal. Turkey is not only relatively inexpensive, but it is versatile too—whether it’s a whole bird, a boneless breast, or lean ground meat. And it’s especially suited to quick-cooking recipes like this one. At a cooking time of about two minutes per side, these lean turkey cutlets won’t have time to dry out.
Serves 4
Serves 4
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