Cooking Well: Multiple Sclerosis (14 page)
Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
serves 6
2 tablespoons olive oil
One 4-pound roasting chicken, cut into serving pieces
¼ cup chicken stock (low-fat and low-sodium)
1 medium onion, diced (about 6 ounces)
1 large carrot, diced (about 4 ounces)
2 celery stalks, diced (about 4 ounces)
1 medium green bell pepper, diced (about 6 ounces)
2 garlic cloves, minced
1 cup canned diced tomatoes
1 cup mushrooms, sliced
Couple pinches of dry Italian herbs
½ cup wild rice
Salt and pepper to taste
Preheat the oven to 300°F. Heat a third of the oil in a large pan over high heat. Add half the chicken pieces and brown on all sides. Transfer to a large deep ovenproof pan and repeat the process with a third of the oil and remaining chicken pieces. Deglaze the pan with a little chicken stock and, with a whisk scrap all of the particles from the bottom and sides of the pan. Add liquid and particles to the chicken. Add remaining oil and slightly brown the onion. Add the carrot, celery, garlic, tomatoes, mushrooms, herbs, and bring to a boil over medium heat. Season to taste and transfer to the chicken pan. Cover with aluminum foil and bake for 40 to 45 minutes.
Meanwhile, cook the wild rice according to package directions. Serve with the prepared chicken when done.
nutritional facts
Per Serving: 489 Cal (56% from Fat, 29% from Protein, 15% from Carb); 35 g Protein; 30 g Tot Fat; 8 g Sat Fat; 12 g Mono Fat; 19 g Carb; 3 g Fiber; 3 g Sugar; 48 mg Calcium; 3 mg Iron; 63 mg Sodium; 170 mg Cholesterol
serves 4
3 tablespoons olive oil
Four 4-ounce skinless chicken breasts
5 lemons
1 tablespoon fresh poultry herbs
Salt and pepper to taste
This lemon chicken can also be used for appetizers, salads, soups, etc…
Juice four lemons. Mix in two tablespoons of olive oil, the herbs, and season with pepper. Place the chicken pieces in a plastic bag. Pour the lemon marinade over the chicken and refrigerate for at least one hour, rotating every 10 minutes.
Preheat the broiler. Remove the chicken breasts from the marinade and pat dry. Place them on a greased cookie sheet and brush a little olive oil over each breast. Broil for approximately 6 to 7 minutes on each side. Watch carefully to avoid burning. Serve immediately with lemon wedges.
nutritional facts
Per Serving: 245 Cal (29% from Fat, 49% from Protein, 22% from Carb); 34 g Protein; 9 g Tot Fat; 1 g Sat Fat; 5 g Mono Fat; 15 g Carb; 6 g Fiber; 0 g Sugar; 107 mg Calcium; 2 mg Iron; 97 mg Sodium; 82 mg Cholesterol
serves 4
Four 5-ounce chicken breasts with bones and skin
2 tablespoons maple syrup
1 tablespoon green tea
1 tablespoon Oriental hot mustard
1 garlic clove, minced
2 tablespoons sesame seeds
1 teaspoon dried ginger
Salt and pepper to taste
Canola oil
Suggestion: Serve with
Swiss Chards Tagine
Preheat the oven to 350°F. Wash and pat dry the chicken breasts. Carefully pass your fingers between the meat and the skin to loosen up the skin without breaking it.
Heat the maple syrup, tea, mustard, garlic, and ginger in a saucepan over low heat until well blended. Season to taste and set aside. Lift up the chicken skin and brush the mixture over the chicken meat. Sprinkle with the sesame seeds and cover the breasts with the skin. Brush canola oil over the skin and roast for 30 minutes, or until cooked through. Remove skin before serving.
nutritional facts
Per Serving: 305 Cal (47% from Fat, 41% from Protein, 12% from Carb); 31 g Protein; 16 g Tot Fat; 4 g Sat Fat; 6 g Mono Fat; 9 g Carb; 1 g Fiber; 6 g Sugar; 75 mg Calcium; 2 mg Iron; 91 mg Sodium; 91 mg Cholesterol
serves 4
Four 5-ounce skinless chicken breasts
1 tablespoon Dijon mustard
2 teaspoons lemon juice
½ teaspoon garlic powder
Canola oil
Salt and pepper to taste
Serve with
steamed vegetables
Preheat the oven to 375 °F. Place the chicken breasts in a lightly oiled pan. In a bowl, mix the mustard, lemon juice, and garlic powder. Spread over the chicken breasts and season to taste. Bake for 20 to 25 minutes, or until cooked through. Time may vary depending on the thickness of the breasts.
nutritional facts
Per Serving: 161 Cal (12% from Fat, 87% from Protein, 2% from Carb); 33 g Protein; 2 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 1 g Carb; 0 g Fiber; 0 g Sugar; 19 mg Calcium; 1 mg Iron; 92 mg Sodium; 82 mg Cholesterol
serves 4
Four 6-ounces chicken breasts with bones and skin
8 to 10 garlic cloves
4 teaspoons olive oil
1 tablespoon dried Italian herbs
1 large lemon, cut in 8 slices
2 pinches of coarse salt
Pepper to taste
Serve with
steamed vegetables
and lemon wedges
.
Preheat the oven to 375 °F. Mince the garlic cloves on a clean cutting board. Sprinkle the coarse salt over the minced garlic cloves. Press with the side of a chef’s knife until you end up with smooth paste. Transfer to a bowl. Mix in the olive oil, Italian herbs, and season with pepper. With your fingers, carefully separate the chicken skin slightly from the flesh, being careful not to break the skin. Spread the garlic mixture over the chicken flesh, add 2 lemon slices per breast, and push back the skin. Place the breasts in a baking dish and bake for 20 to 25 minutes, or until cooked through. Time may vary depending on the thickness of the breasts. Serve immediately and disregard skin when eating.
nutritional facts
Per Serving: 287 Cal (21% from Fat, 58% from Protein, 21% from Carb); 42 g Protein; 7 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 15 g Carb; 2 g Fiber; 0 g Sugar; 114 mg Calcium; 3 mg Iron; 118 mg Sodium; 99 mg Cholesterol
serves 4 to 6
1 whole free-range organic chicken (4 pounds)
1 small onion, cut into 4 pieces (about 4 ounces)
1 medium carrot, cut into 4 pieces (about 3 ounces)
1 celery stalk, cut into 2 pieces
2 cups chicken stock (low-fat and low-sodium)
2 teaspoons dried thyme
2 teaspoons dried rosemary
Canola oil
Cornstarch with a little water
Suggestion: Serve with
Potatoes Parsnip Purée
Preheat the oven to 325 °F. Remove giblets from the chicken. Rinse chicken and pat dry. Season the inside of the chicken and add half of the herbs. Brush some oil over the chicken. Sprinkle with the remaining herbs and season to taste. Place the chicken in a roasting pan and roast for 2 to 2 ½ hours or until the juices come out clear. Remove the chicken from the pan and set aside covered to keep warm. Remove excess fat from the roasting pan. Add the vegetables, chicken stock, and deglaze the pan. Bring to a boil over medium heat and reduce to 1 cup. Strain, place in a saucepan, and add any rendered chicken juices. Bring to a boil and thicken with a little cornstarch water mixture. Serve immediately with the chicken.
nutritional facts
Per Serving: 286 Cal (60% from Fat, 32% from Protein, 8% from Carb); 22 g Protein; 19 g Tot Fat; 5 g Sat Fat; 7 g Mono Fat; 6 g Carb; 1 g Fiber; 2 g Sugar; 31 mg Calcium; 2 mg Iron; 299 mg Sodium; 106 mg Cholesterol
