Wheat Berry Salad with Lemon-Cumin Grilled Chicken

Ingredients

• 1 cup hard wheat berries
• ½ cup chopped walnuts
• 2 stalks celery, finely chopped
• ⅓ cup finely chopped parsley
• ⅓ cup tart dried cherries, chopped
• 1 small scallion (white and green parts), chopped
• 2 tablespoons olive oil
• 1 tablespoon plus 1 teaspoon fresh lemon juice, plus 4 lemon wedges for serving
• Salt and freshly ground black pepper to taste
• 4 cups lightly packed baby 
spinach leaves
• 1 recipe Lemon-Cumin Grilled 
Chicken Breast (recipe follows)

Directions

1. In medium-size pot, combine wheat berries and enough water to come 2 inches above wheat berries. Bring to boil, then reduce heat to simmer. Cook, uncovered, until tender, about 1 hour. Drain and let cool.
2. Meanwhile, toast walnuts in a medium-size dry skillet over medium-high heat, stirring occasionally, until fragrant, 2 to 3 minutes.
3. In large bowl, combine wheat berries, toasted walnuts, celery, parsley, dried cherries, scallions, olive oil, and lemon juice. Season with salt and pepper. Salad will keep up to 5 days in airtight container in refrigerator.
4. To serve, place 1 cup of spinach leaves on plate or in to-go containers. Mound ¾ cup of wheat berry salad on top of each serving. Top with slices of Lemon-Cumin Grilled Chicken. Place lemon wedge on side of each serving.
5. Right before eating, squeeze lemon wedges on top.

Lemon-Cumin Grilled Chicken

A touch of aromatic cumin and a citrus punch take basic grilled chicken to the next level. Pack it in your lunch box on top of the wheat berry salad.

Ingredients

• ¼ pounds skinless boneless chicken breasts
• 1 teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 2 teaspoons olive oil
• Cooking spray
• 2 tablespoons fresh lemon juice

Directions

1. Put chicken between 2 pieces of plastic wrap. Pound slightly with mallet or rolling pin to even thickness of about ½ inch.
2. In small bowl, combine cumin, salt, and pepper.
3. Rub chicken breasts on both sides with olive oil. Then rub spice mixture on both sides.
4. Spray grill or nonstick grill pan with cooking spray. Heat over medium-high heat.
5. Grill chicken until grill marks have formed and chicken is cooked through, 3 to 4 minutes per side.
6. Remove from heat, let rest for 5 minutes, then slice into ½-inch thick slices. Drizzle with lemon juice.
7. Chicken will keep for up to 3 days in airtight container in refrigerator.

Honey Lemon Thyme Cornish Game Hens

Photo by Steven Freeman. Reprinted from Emeril at the Grill, HarperCollins Publisher, New York, © 2009 MSLO Inc. All rights reserved.

Ingredients

• 4 1-pound Cornish game hens
• 8 tablespoons (1 stick) butter
• 1 tablespoon plus 1 teaspoon chopped fresh thyme
• Grated zest of 2 lemons
• 4 teaspoons salt
• 1 teaspoon freshly ground black pepper
• 2 tablespoons freshly squeezed lemon juice
• ⅓ cup honey
• 1 tablespoon plus 1 teaspoon soy sauce

Directions

1. Position rack in center of oven and preheat oven to 500° F. Line a large baking dish with aluminum foil, and set aside.
2. Rinse hens well, inside and out, under cool running water. Pat dry with paper towels.
3. Combine 4 tablespoons of butter, thyme, and lemon zest in small bowl. Use fork to blend well. Divide mixture into 4 portions, and spread one portion under skin covering the breast of each hen. Combine 1 teaspoon salt with ½ teaspoon black pepper, and season cavities of hens. Truss hens, fold wing tips back and tuck under, and arrange hens breast side up in prepared baking dish.
4. Combine lemon juice, honey, soy sauce, and remaining 4 tablespoons butter in small saucepan, and warm over low heat until heated through. Divide honey mixture in half, and set aside one portion. Use some of remaining portion to baste tops of hens well. Season hens with remaining 3 teaspoons salt and ½ teaspoon pepper.
5. Transfer baking dish to oven and cook, basting hens with honey mixture about every 5 minutes. If necessary, tent hens with foil during last few minutes of cooking to prevent over-browning.
6. When hens reach an internal temperature of 165° F*, remove dish from oven and let rest for about 5 minutes. Discard honey mixture used for basting. Use reserved honey mixture to drizzle over hens before serving.

*Note: To check temperature, insert instant-read thermometer in thickest part of breast, avoiding any bones.

Chicken Salad with Roasted Red Bell Peppers and Homemade Aioli

(Makes 8 servings)

Ingredients

• 1 garlic clove
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh lemon juice
• 1 large egg yolk
• 2 teaspoons curry powder
• 1/3 cup grapeseed oil
• Salt and freshly ground black pepper
• 4 boneless, skinless chicken breasts, grilled and cooled
• 2 roasted red bell peppers, peeled, seeded, cut into medium dice
• 1/2 cup finely diced red onion
• 1 stalk celery, finely diced
• 1/4 cup chopped green onions
• 1/7 cup chopped fresh cilantro
• 1 head romaine lettuce, cut into bite-size pieces

Directions
Place garlic, Dijon mustard, lemon juice, egg yolk, and curry powder in food processor and puree until smooth. With motor still running, slowly add oil until emulsified. Season aioli to taste with salt and pepper, then remove from food processor. Tear chicken breasts into bite-size pieces and place them into large bowl along with peppers, red onion, and celery. Toss chicken with enough of aioli to generously coat, reserving at least 2 tablespoons. Season to taste with salt and pepper and fold in green onions and cilantro.

In separate large bowl, toss romaine with remaining aioli and season to taste with salt and pepper. Refrigerate covered, then transport in cooler. To serve, mound lettuce onto center of eight serving plates, top with generous ½ cup chicken salad, and serve.

Succotash

(Makes 4 servings)

Ingredients

• 2 tablespoons olive oil
• 1 small red onion, medium dice
• 2 garlic cloves, finely chopped
• 1 red bell pepper, medium dice
• 1 green bell pepper, medium dice
• 2 zucchini, medium dice
• 2 ears fresh yellow corn, shucked (about 2 ½ cups of kernels)
• 1/4 cup finely chopped fresh Italian parsley
• 2 tablespoons chopped fresh thyme
• 2 tablespoons fresh lemon juice
• Salt (optional) and freshly ground black pepper

Directions
Heat oil in large sauté pan over medium-high heat. Add onions and sauté until slightly softened, about 4 minutes. Add garlic and sauté until fragrant, about 30 seconds. Add red and green bell peppers and sauté until they soften slightly, about 4 minutes. Add zucchini and corn and sauté until crisp-tender, about 5 minutes. Stir in parsley, thyme, and lemon juice. Refrigerate covered, then transport in cooler. To serve, season to taste with salt and pepper and serve.

Cucumber and Dill Salad

(Makes 4 servings)

Ingredients

• 1/4 cup fresh lemon juice
• 2 tablespoons finely chopped fresh dill
• 2 1/2 tablespoons extra-virgin olive oil
• 2 cucumbers, cut in half lengthwise and sliced thinly crosswise
• Sea salt (optional)

Directions
Place lemon juice and dill in medium-sized bowl and gently whisk to blend while slowly adding olive oil. Add cucumbers to dressing and toss to coat. Season salad to taste with salt. Refrigerate covered, then transport in cooler. Divide salad among four serving bowls and serve immediately.

Keep It Simple: “Marinated and grilled chicken because it’s great hot, warm or cold. Tear into pieces and serve over a fresh seasonal salad; combine with dressing in a baguette to make a delicious sandwich or simply eat as a snack just as it is. Dips like baba ghanoush and tzatziki are also great. They can be enjoyed with crunchy veggies or baked pita chips, and they work as a spread on sandwiches.”

Chicken with Cherry Tomato and Avocado Salsa

(Makes 4 servings.)

Colin Erricson/www.robertrose.ca

Ingredients

• 1 small firm-ripe Hass avocado, diced
• 1 cup cherry or grape tomatoes, quartered
• 1⁄4 cup chopped green onions
• 1⁄4 cup packed fresh cilantro leaves, chopped
• 1 tablespoon minced seeded jalapeño pepper
• 1⁄2 teaspoon fine sea salt, divided
• 1 tablespoon freshly squeezed lime juice
• 1⁄4 teaspoon freshly cracked black pepper
• 2 teaspoon vegetable oil
• 4 boneless skinless chicken breasts (each about 4 ounces)

Directions

1. In a medium bowl, combine avocado, tomatoes, green onions, cilantro, jalapeño, half the salt, and lime juice.
2. Sprinkle chicken with the remaining salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken and cook, turning once, for 5 to 6 minutes per side or until an instant-read thermometer inserted in the thickest part of the breast registers 165 degrees. Serve with avocado salsa.

Tip: Any leftover salsa can be tucked into a whole-wheat pita (perhaps with some spinach leaves or shredded lettuce) for a quick sandwich.

Lemon Rosemary Chicken

Lemon Rosemary Chicken

(Makes 8 3-ounce servings)

“Thanksgiving for a few? Give the gobbler a break with this simple and flavorful baked chicken recipe. It’s perfect when you’re only feeding part of the clan!” —Elise Lindstrom, Dietitian

Ingredients

• 1 3-pound chicken
• 4 sprigs fresh rosemary
• Salt (optional)
• Pepper
• 1 tablespoon olive oil
• 1 small lemon

Directions

1. Preheat oven to 350°F. Chop two sprigs of rosemary and toss in olive oil with pepper and optional salt. Brush oil mixture all over chicken, including inside.
2. Pierce lemon several times with fork then place inside chicken cavity with two whole sprigs of rosemary. Loosely tie bird closed with string.
3. Place chicken in pan, breast down. Bake in preheated oven for 30 minutes, then turn chicken over and cook for another 30 to 35 minutes. Increase temperature to 400° and cook for 20 minutes more.
4. Remove from oven and let stand 10 minutes before serving.

Minnesota Wild Rice Stuffing

Minnesota Wild Rice Stuffing. Photo by Elise Lindstrom.

(Makes 10 ½-cup servings)

“Because my family is from Minnesota, our Christmas always includes this Midwest take on a traditional side dish. Made with long-grain, wild rice, this stuffing will keep you warm even on the coldest winter day.” —Brittany Seaburg, Circulation Coordinator

Ingredients

• ⅟₂ cup chopped celery
• ⅟₃ cup chopped onion
• 3 tablespoons butter or margarine
• 1 egg
• 1 ⅟₂ cup chicken broth
• 1 tablespoon minced fresh parsley
• ⅛ teaspoon pepper
• ⅟₄ teaspoon salt (optional)
• 3 cups torn whole-wheat artisan bread
• 1 ⅟₂ cups cooked wild rice

Directions

In skillet, sauté celery and onion in butter until tender. In large bowl, combine egg, broth, parsley, pepper, and optional salt. Mix in celery/onion, torn bread, and rice. Spoon mixture into greased 1-1/2-quart baking dish. Cover with foil and bake at 350°F for 20 minutes. Uncover and bake 15 to 20 minutes more or until set.

Pancetta & Parm Brussels Sprouts

Pancetta and Parmesan Brussels Sprouts. Photo by Elise Lindstrom.

(Makes 6 ½-cup servings.)

“My siblings never thought they liked Brussels sprouts—until I introduced them to this recipe last Thanksgiving. Now they want sprouts for Christmas and New Year’s, too!” —Corey Michael Dalton, Associate Editor

Ingredients

• 1 pound Brussels sprouts, trimmed and halved
• ⅟₂ teaspoon kosher salt
• ⅟₄ cup finely chopped pancetta (about 1 ounce)
• 1 teaspoon olive oil
• 3 minced garlic cloves
• 2 tablespoons freshly grated Parmesan cheese

Directions

Boil 2 quarts of water. Add kosher salt and halved Brussels sprouts to water. Boil sprouts for 4 or 5 minutes until bright green. Drain and set aside. In pan, cook pancetta over medium heat until it releases its juices, then add olive oil. Sauté garlic and pancetta in olive oil for several minutes. Add sprouts and cook for 5-6 minutes, stirring often. Serve sprouts with Parmesan cheese sprinkled on top.

Lemon Pound Cake with Raspberry Sauce

Lemon Pound Cake with Raspberry Sauce. Photo by Elise Lindstrom.

(Makes 12 servings.)

“The sweet yet tart flavor of the lemon cake paired with the red raspberry drizzle makes this the perfect dessert for any holiday meal. Add a dollop of whipped cream to really push it over the edge.” —Jeff Slavens, Special Projects Coordinator

Ingredients

• 1 ⅟₂ cups all-purpose flour
• 2 teaspoons baking powder
• ⅟₂ teaspoon kosher salt
• 1 cup plain Greek yogurt
• 1 cup sugar
• 3 extra-large eggs
• 2 teaspoons grated lemon zest (2 lemons)
• ⅟₂ teaspoon pure vanilla extract
• ⅟₂ cup canola oil
• 12 ounces frozen raspberries
• ⅟₄ cup sugar

Directions

1. Preheat oven to 350°F. Grease an 8 1/2-inch loaf pan. Sift together flour, baking powder, and salt into medium bowl. In large bowl, whisk together yogurt, sugar, eggs, lemon zest, and vanilla. Slowly whisk dry ingredients into wet ingredients. With rubber spatula, fold canola oil into batter until all incorporated. Pour batter into prepared pan and bake for 50 minutes or until a toothpick stuck into the center comes out clean. Cool in pan for 10 minutes, then remove from pan and slice.
2. To make raspberry sauce, place raspberries and sugar in saucepan and bring to boil. Pour through sieve to remove seeds. Drizzle sauce over cake slices.

Coffee-Cured Chicken

Ingredients

• 1 frozen broiler fryer chicken
• 1 tablespoon ground coffee (freshly ground from beans is better)
• 4 teaspoons brown sugar
• 4 teaspoons whole black peppercorns
• 1 teaspoon whole coriander seeds
• 1 teaspoon dried oregano
• 1/2 teaspoon celery seed
• 1 tablespoon kosher salt
• 1-2 tablespoons olive oil

Directions

Defrost and spatchcock the chicken so the chicken opens up like a book and can lie flat. (Note: Spatchcocking, or butterflying, is a method by which a chicken’s backbone is removed by cutting through its rib bones.)

To make the dry cure, grind all of the other ingredients except the olive oil together with a mortar and pestle, making sure the peppercorns, coriander seeds, and celery seeds are at least cracked.
 Mix thoroughly and apply liberally to the chicken, breast side up.

With the cure applied, cover the chicken in plastic wrap and place in the fridge for 24 hours. (Overnight, at least!)

The next day, wash off the cure with some water. Preheat the oven to 400°F. Pat the chicken dry with paper towels and apply a tablespoon or two of olive oil to the chicken skin. 
Now, broil the chicken breast-side down on the middle oven rack for 20-25 minutes. Flip the chicken over and broil it breast-side up for 20-25 minutes or until the internal temperature of the white meat reaches 150°F and the dark meat reaches 165°F. 
Optionally, turn the broiler all the way up to max to color and crisp the skin as necessary.

Individual Chicken Pot Pies

Ingredients

• 1 savory pie dough
• 2 tablespoons unsalted butter
• 2 carrots, peeled and sliced 1/4 inch thick
• 1 small onion, minced
• 1 small celery rib, sliced 1/4 inch thick
• Salt and pepper
• 3 garlic cloves, minced
• 1 teaspoon minced fresh thyme or 1/4 teaspoon dried
• 1/4 teaspoon soy sauce
• 3 tablespoons unbleached all-purpose flour
• 1 3/4 cups low-sodium chicken broth
• 1/3 cup heavy cream
• 1 (8-ounce) boneless, skinless chicken breast, trimmed
• 1/4 cup frozen peas
• 2 teaspoons minced fresh parsley
• 1/4 teaspoon fresh lemon juice

Directions

Adjust oven rack to middle position and heat oven to 450 degrees.

Roll out dough on parchment paper to 12-inch round, about 1/4 inch thick. Use ovenproof 12-ounce ramekin as guide to cut out two rounds of dough, about 1/2 inch larger than mouth of ramekin. Fold under and crimp outer 1/2 inch of dough, then cut 3 oval-shaped vents in center of each crust. Slide parchment paper with crusts onto rimmed baking sheet and bake until crusts just begin to brown and no longer look raw, 10 to 12 minutes for homemade pie dough or 7 minutes for store-bought dough; set aside.

Meanwhile, melt butter in medium saucepan over medium heat. Add carrots, onion, celery, and 1/2 teaspoon salt and cook until vegetables are softened and browned, 8 to 10 minutes. Stir in garlic, thyme, and soy sauce and cook until fragrant, about 30 seconds. Stir in flour and cook for 1 minute.

Slowly whisk in broth and cream, scraping up any browned bits. Nestle chicken into sauce and bring to simmer. Cover, reduce heat to medium-low, and cook until chicken registers 160 to 165 degrees on instant-read thermometer, 10 to 15 minutes. Transfer chicken to plate, let cool slightly, then shred into bite-size pieces.

Meanwhile, return pan with sauce to medium heat and simmer until thickened and sauce measures 2 cups, about 5 minutes. Off heat, return shredded chicken, with any accumulated juice, to pan. Stir in peas, parsley, and lemon juice and season with salt and pepper to taste.

Divide filling between ramekins and place parbaked crusts on top of filling. Place pot pies on aluminum foil-lined baking sheet and bake until crusts are deep golden brown and filling is bubbling, 10 to 15 minutes. Let pot pies cool for 10 minutes before serving.

Maui Chicken

Maui Chicken Courtesy Fix-It and Forget-It by Phyllis Pellman Good with American Diabetes Association

(Makes 6 servings)

Adapted by the American Diabetes Association to fit into a healthy meal plan, this sweet and savory Hawaiian treat is one the whole family will enjoy.

• 6 boneless chicken breast halves, trimmed of skin and fat
• 2 tablespoons oil
• 14.5-ounce can chicken broth (preferably low sodium)
• 20-ounce can pineapple chunks
• 1/4 cup vinegar
• 2 tablespoons soy sauce (preferably low sodium)
• 1 clove garlic, minced
• 1 medium bell pepper, chopped
• 1/4 cup water

[Editor’s note: Tasters from our test kitchen suggest using an extra tablespoon of soy sauce for added flavor.]

Brown chicken in oil. Transfer chicken to slow cooker. Combine remaining ingredients. Pour over chicken and cover. Cook on High for 4-6 hours. Serve over rice.

Exchange List Values:
Fruit 1, Carbohydrate 0.5, Meat (very lean) 4, Fat 1.5
Recipe courtesy Fix-It and Forget-It Diabetic Cookbook by Phyllis Pellman Good with American Diabetes Association

The Exchange List Values for the Ratatouille and Apple Crisp recipes featured in the Sep/Oct issue are as follows:
Ratatouille: ½ fat exchange and 1 carb exchange
Apple Crisp: 2 carb exchanges and 1 ½ fat exchanges

Curried Chicken and Avocado Salad Sandwiches

Curried Chicken and Avocado Salad Sandwiches, photo courtesy of The Food Channel.

• 1/4 cup reduced fat mayonnaise
• 2 teaspoons McCormick® Curry Powder
• 1/4 teaspoon salt
• 2 cups cubed cooked chicken breast
• 1 medium avocado, peeled and cubed (3/4 cup)
• 1/4 cup dried cranberries
• 2 tablespoons chopped fresh cilantro
• 8 slices light whole grain bread
• 4 red leaf lettuce leaves (optional)

Mix mayo, curry powder, and salt in large bowl. Add chicken, avocado, cranberries, and cilantro. Toss to mix.

Divide chicken salad evening among 4 slices of whole-grain bread. Top each with lettuce leaf and remaining slices of bread.

Emeril's Oven Roasted Chicken Wings

Emeril’s Oven Roasted Chicken Wings

Makes 4 to 6 servings

“You won’t have to clean the fryer or hide from your doctor. … Need I say more?” —Emeril Lagasse

• 4 pounds chicken wings, wing tips removed, separated at the joints
• 1/4 cup fresh squeezed lemon juice
• 1 tablespoon freshly ground black pepper
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 2 teaspoons salt
• 2 teaspoons dried thyme
• 1/2 teaspoon cayenne
• 4 tablespoons butter, melted
• Your favorite sauce, for serving, such as barbecue sauce, ranch dressing, or blue cheese dressing, optional

Preheat the oven to 500 F.

Line large rimmed baking sheet with aluminum foil. In large mixing bowl, combine wings and lemon juice and mix thoroughly. Add pepper, garlic powder, onion powder, and salt. While crushing between your fingers, add thyme. Mix again and add cayenne and butter. Mix thoroughly, then transfer wings to baking sheet and arrange in one layer. Roast in oven for 10 minutes, rotate pan and cook 10 minutes longer until wings are nicely browned and cooked through. Serve alone or with your favorite dipping sauce.

Chicken Taco Rice

Chicken Taco Rice

(Makes 6 servings)

• 1 pound boneless, skinless chicken
• Cooking spray or 1 to 2 tablespoons olive oil
• 1 can (14 ounces) low-sodium chicken stock
• 1 can (8 ounces) canned tomato sauce
• 3/4 packet of taco seasoning
• 1 can of corn
• 2 cups of instant brown rice
• low-fat sour cream for topping

Heat oil or cooking spray in large frying pan over medium heat and add chicken. Cook thoroughly. Add chicken stock, tomato sauce, and taco seasoning. Stir and bring to a boil. Add corn and bring back to a boil. Add rice, stir, and cover for 7 to 10 minutes, until rice is cooked. Remove from heat, stir, and serve warm with a dollop of sour cream.

Baked Barbecue Chicken—Spicy Southern Style

Baked Barbecued Chicken—Spicy Southern Style

(Makes 6 servings)

• 5 tablespoons tomato paste
• 1 teaspoon ketchup
• 2 teaspoons honey
• 1 teaspoon molasses
• 1 teaspoon Worcestershire sauce
• 4 teaspoons white vinegar
• 3/4 teaspoon cayenne pepper
• 1/8 teaspoon black pepper
• 1/4 teaspoon onion powder
• 2 cloves garlic, minced
• 1/8 teaspoon ginger, grated
• 1 1/2 pounds chicken (breasts, drumsticks), skinless

Combine all ingredients except chicken in saucepan. Simmer for 15 minutes. Wash chicken and pat dry. Place on large platter and brush with half of sauce mixture. Cover with plastic wrap and marinate in refrigerator for 1 hour. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices. Turn oven to 350 F and add remaining sauce to chicken. Cover chicken with aluminum foil and bake for 30 minutes.