This is a COPYRIGHTED Project Gutenberg etext. Copyright (C) Mitzi Perdue.

The Perdue Chicken Cookbook by Mitzi Perdue

Preface: Why I Chickened Out

Introduction: You Don't Need to Wing It! Let Frank Take You
Under His.
Everything You Wanted or Needed to Know about Selecting,
Storing and Cooking Chicken

Chapter 1. Chicken for Everyday Tips on Cooking in a Hurry, plus: Quick Recipes, Simple Recipes, and Family Favorites

Chapter 2. Chicken for the Microwave Tips for Using the Microwave, plus: Quick Microwave Recipes, and Classic Recipes Adapted for the Microwave

Chapter 3. Chicken for Dieters Tips for Dieters, plus: Low Calorie, Low Cholesterol Recipes

Chapter 4. Chicken for Children Tips on Cooking for Kids, plus: Recipes for Kids to Eat and Recipes for Kids to Cook

Chapter 5. Chicken for Barbecuing Tips for Cooking Outdoors, plus Recipes for Barbecuing

Chapter 6. Chicken for Crowds Tips on Quantity Cooking, plus Recipes for Crowds

Chapter 7. Chicken for Tomorrow$or Next Week Tips on Storing and Freezing, plus Cook Ahead Recipes

Chapter 8. Chicken for Holidays Chicken and Holiday Cooking, plus: Menus and Recipes for the Chinese New Year, Valentine's Day, Mother's Day, Fourth of July, Thanksgiving, Chanukah, and Christmas

Chapter 9. Chicken for Important Occasions Chicken for When You Want Something Different and Exciting, plus Show Stopper Recipes

Chapter 10. Chicken for Planovers Tips on Food Safety, plus Recipes for the Rest of the Bird

Conclusion: A Rare Bird
What Frank Is Really Like

Acknowledgements

I've often thought that inspiration is one of the greatest gifts one person can give another, and there are several people who were an inspiration in writing this book. First is a woman whom I would term the Godmother of this book, Connie Littleton, the Director of Advertising and Marketing Services at Perdue. She is a woman totally committed to excellence, and if that commitment to excellence meant she had to read and edit until the wee hours of the morning, she always did it as if it were a matter of course. With each passing day, I gained increasing respect for her professionalism, judgment and knowledge. Bev Cox, a home economist and food stylist, was an inspiration for her meticulous attention to detail, her enthusiasm, and her unfailing good humor no matter what. Beth Fusaro, who typed most of the recipes in this book, is a Renaissance Woman, who knows not only about food and typing, but also about everything from making pottery to preserving the environment. It's been a privilege to work with Beth. Gretchen Barnes, who assisted Bev Cox in editing, learned a whole new computer program, Word Perfect, in order to get the job done quickly. Sharon Sakemiller, who is already a Word Perfect expert, also helped with typing and retyping recipes. She impressed everyone with how rapidly she could get things done.

My sincere thanks to the members of American Agri-Women who over the years have shared their food tips with me. Also, deepest thanks to the U.S. Department of Agriculture's Cooperative Extension. One of Cooperative Extension's major activities is helping to educate consumers, and I owe Cooperative Extension a deep debt of gratitude for the education I've received through their many publications, broadcasts, classes, seminars, meetings, and personal contacts. The following Cooperative Extension members$many of whom are good friends as well as professional colleagues$have been invaluable resources for food tips and food knowledge: Dorothy Thurber, Kathryn Boor, Christine Bruhn, Ellen Pusey, Sally Foulke, Bonnie Tanner, Bettie Collins, Sue Snyder, Chuck Waybeck, and George York. Also thanks to Dot Tringali of the National Broiler Council, to Connie Parvis of the Delmarva Poultry Industry, to Joy Schrage from the Whirlpool Corporation, and Lisa Readie from the Barbecue Industry Association.

PREFACE WHY I CHICKENED OUT

Want to know a high stress situation? Try being a food writer and cookbook author, and then marry Frank Perdue. You come home from the honeymoon, everything has been wonderful and then…it's time to Cook the First Meal! Frank wants to eat chicken and you're supposed to be a good cook.

I remember that afternoon so vividly. I knew he'd be coming home around six and that he'd be hungry. Now up until that day, I had always felt fairly confident in the kitchen. After all, I love cooking and trying new recipes is my favorite pastime. But cooking chicken for Frank Perdue? I began to get stage fright. As I was trying to find where the pots and pans were in his kitchen, I started calculating that there were probably few people in the world who've eaten chicken more times than my husband. "He's been eating chicken almost daily for his entire life" I thought, "he likes it, he cares about it, and my cooking is about to be judged by a world class expert."

As I rummaged around looking for the right herbs and spices$and couldn't find the ones I liked $ my stage fright grew worse. "This man must be one of the world's greatest experts on cooked chicken," I thought to myself. "He's attended dozens and dozens of chicken cooking contests, he's been part of hundreds and hundreds of taste testings for Perdue products. Everywhere he goes, people know he likes chicken and the best chefs and hostesses in the world have served it to him." In my mind I ran through some of the times when together we'd driven an hour out of the way to go to a restaurant that cooked chicken particularly well, and how he always seemed to have lists of the restaurants he wanted to visit.

Help! My stage fright was getting still worse. The thirty year old oven didn't seem to be heating right, but I couldn't be sure because there wasn't any oven thermometer. The "elbow test," which our grandmothers used to use before the days of thermometers (you stick your elbow in the oven and feel how hot it is), told me that things weren't right, but I didn't know how far off the oven was so I didn't know how to compensate. As I rubbed my elbow with my other hand, I thought of Frank's reputation for being demanding. If you've seen the ad that we call "Boot Camp," you know what I mean. (He plays the part of a drill sergeant in this ad and teaches the new Perdue recruits the 57 quality points that they have to inspect — and then he's all over one recruit for missing what seems like an invisibly small hair.)

It's a funny thing, but when you start losing your confidence, you start asking some basic questions about what you're doing. Part of me was saying that cooking chicken is pretty simple; after all, I'd been doing it for most of my life. But another part of me realized when attempting to cook chicken for Frank the first time, that I knew very little of the basics of cooking chicken. Like, for example, what makes a chicken tender? How do you really know when it's done$and not over done? How do you get the best flavor? Should you salt before or after cooking?

In desperation, I made a two-part promise to myself. First, I'd let myself take the easy way out that first meal, and not even try to cook the chicken myself. Instead, dinner would be a never-fail salad, pasta (Frank loves pasta), plus store-bought fully-cooked Perdue Tenders. In return for letting myself off so easily, I'd make it my business from then on to learn how to make the best chicken every time. That meant asking Frank every question that popped into my head; checking with the food technologists who work for Perdue; getting tips from the farmers who grew the Perdue chickens; and systematically going through the thousands of recipes that Frank has in his files, trying a different one each night.

Dinner that night wasn't the show piece I would have liked to create, but it was good enough and Frank happens to love his own Tenders so the chicken part of the meal was a success. In the time since, I've tried to live up to the second part of the promise, the one about learning how to serve the best chicken every time.

In this book, I'd like to share with you the most useful cooking tips and the most appealing, most successful recipes developed by Perdue Farms over the last twenty years. The first chapter contains the kinds of information I wished I'd known from the beginning. You don't need to read this chapter, because chicken isn't that hard to cook; but there are tips in it that can save you time and money and that can enable you to cook with greater confidence. This chapter also has the latest tips on food safety.

The remaining chapters are organized, not by method of cooking or whether the food is an appetizer or salad or whatnot; but rather by the kind of occasion you're facing. You want to put some spark and variety into every day meals? You want to make the most of your microwave? Or you're in a hurry today? Maybe you need something that will please kids? Or you're dieting? You've got a bunch of leftovers? You have to cook for a hundred people tomorrow night? I tried to think of the kinds of situations in which you could need recipes and then I organized Frank's recipes around them. Jean Brillat- Savarin, the famous French gourmet, once said, "A chicken to a cook is like a canvas to a painter." Enjoy the recipes and tips that follow, and may they help you to feel the creativity and confidence that make cooking fun and eating a joy!

YOU DON'T HAVE TO WING IT!
LET FRANK TAKE YOU UNDER HIS.
Everything You Wanted or Needed to Know about
Cooking Chicken

Frank gets roughly 40,000 consumer letters a year. Half of these are requests for pamphlets, but many of the others are requests for information on selecting, storing, serving, or cooking his products.

These letters are tremendously important to Frank. Often I've been with him when he has a few extra minutes, such as waiting for an airplane, and he'll dash to a pay phone to answer one of the letters with a phone call. He also likes to attend store openings or conventions or other public places because he genuinely wants to hear what people are thinking. One of the marketing men once told me that he was embarrassed about a day he had planned for Frank because it included meetings with people who owned just a few stores. When I passed this on to Frank, he answered that these were some of the best meetings because the owners of the smaller stores were so close to their customers. He went on to say that the reason he likes to visit butchers (and in New York, he's called on as many as 30 in two days) is that these men are close to the needs and wants of their customers and he can learn things from them that he'd learn in no other way.

I've heard that there's almost no other head of a Fortune 500-size company who would spend as much time with the people who buy his products. People are often surprised that a man with his responsibilities would take the time for this much face to face contact. But the fact is, learning what people care about is almost a religion to him.

Here are some of the questions that people either write to Frank or ask him in person. In answering the questions, I've either used the information I've heard Frank give, or else I've checked with the Perdue food scientists or home economists. What should I look for when I shop for chicken? Whatever city we're in, whether it's on the East Coast, or Puerto Rico, or even London or Moscow or Tokyo, Frank visits supermarkets the way other people visit museums or monuments. He notices the following kinds of things himself and would recommend that you do also when selecting chicken.

_Give the package a little squeeze. Are there signs of ice along wings, backs or edges? Frank explained to me that some chicken producers blast their birds with air as cold as -40o F, but he never does. Freezing causes a breakdown in protein, loss of natural juices, and reduced tenderness. Also, when you cook a frozen bird, the bones and nearby meat may turn an unappetizing dark color.

_Look at the thickness of the meat in proportion to the bone. If, for example, the breast looks scrawny, you're paying a lot for bone rather than meat.

_Read the labels so you know what you are getting. Many different parts and combinations are available, and some look surprisingly alike even to Frank's trained eye. The label tells exactly what is inside.

_Ask questions. If any meat or poultry product doesn't look, feel, or smell just right, check with the professionals behind the counter.

_Notice the pull date. Most stores are scrupulous about removing chicken before the pull date expires$but sometimes there's a slip-up.

_Was the chicken well-cleaned? Or are there little traces of feathers or hairs? These can look really unattractive when the bird is cooked.

_Is the chicken stored correctly on the chilling shelf, or are the trays of chicken stacked so high that the top ones aren't kept cold? When that happens, the shelf life of the top ones is seriously shortened.

_Is the meat case kept so cold that the fresh chicken is frozen and ends up with ice crystals on the tray? If so, complain to the manager.

_Look at the ends of the bones. Are they pink or are they turning gray? Generally, the more pink the bone ends are, the fresher the chicken. How should I store chicken at home?

Chicken, like all meat, is perishable. It should be stored in the coldest part of the refrigerator (40o or below), sealed as it comes from the market, and used within two or three days of purchase. Should I freeze chickens?

Frank doesn't recommend freezing poultry. However, if
a bird must be held beyond three days, freezing will keep
it wholesome.
How do I freeze poultry?

When freezing is necessary, seal chicken or other poultry in an airtight container, heavy plastic bag, plastic wrap, foil or freezer paper.

Try to have the wrapping tight against the chicken because any place where it isn't, small ice crystals will form. That means moisture has been drawn from the meat, and where that's happened, the meat will be tough and breading won't stick.

Frozen uncooked chicken can be stored up to six months; frozen cooked chicken should be used within three months. (Personally I try to avoid freezing chicken since I know that freezing makes the chicken less tender and less juicy. Still, in spite of good intentions, I sometimes end up doing it. I've learned to make it a point to have a wax marking pencil and freezer tape handy, so I can label the package with the date and contents. I wonder if you've found, as I have, that it's unbelievably easy to lose track of how long things have been in there.)

Do not stuff poultry before freezing, and freeze cooked birds and stuffing separately. Can frozen chicken be thawed and frozen again?

Each time you freeze chicken, you sacrifice quality. If carefully handled, however, it is safe to defrost uncooked chicken and to freeze it again after cooking. If frozen after cooking, do not thaw and freeze again. Why is chicken sometimes implicated in illness?

In a warm, moist environment, illness-causing bacteria can grow in high-protein, low-acid foods such as meat, fish, poultry, eggs and milk. But there is no reason to become ill from eating or serving these foods, if they are cooked thoroughly and served or refrigerated immediately. To prevent transferring bacteria from one food to another, use warm water and soap to wash hands, utensils and work surfaces before and after use. What makes chicken tender — or tough?

Frank does his best to make Perdue chickens as tender as possible, but there's also a lot you can do.

_Don't let chicken dry out in the refrigerator; dry chicken is tough chicken. Keep it wrapped in the package it comes in until you use it.

_Avoid freezing it. When the juices inside the cells freeze, they act like little spears and they'll rupture some of the cell walls. When you defrost the chicken, you'll lose some of the juice and the chicken will be less tender.

_Cook chicken to the proper temperature, using a meat thermometer or pop-up guide. Cook bone-in chicken to 180 degrees and boneless chicken to 170 degrees. Undercooked chicken will be tough and rubbery because it takes a fairly high internal temperature to soften the proteins in the muscles and make them tender. But don't overcook chicken either, because moisture will start to steam off, and the more chicken dries out, the tougher it gets.

_Keep the skin on chicken during cooking. The skin helps keep juices in, and tenderness and juiciness go hand in hand. I've tried this both ways, and the difference is significant. (When you cook chicken with the skin on, approximately half the fat from the skin is absorbed into the meat; if calories and cholesterol are very important to you, you might want to remove the skin before cooking even if it means a less tender result.)

_When microwaving any chicken product, cover with a loose tent of waxed paper to prevent drying.

_Some authorities feel strongly that you should not salt the chicken before cooking because salt draws the juices out during cooking and toughens the meat. In my experience, there is a detectable difference in tenderness between salting before cooking and salting afterwards; the chicken that I salted afterwards was slightly more tender. Still, I would guess that most people, myself included, wouldn't notice a big difference unless they were specifically paying attention to it. The difference doesn't jump out at you as it does with overcooking or freezer burn.

_Fry or roast breast pieces rather than microwaving them if tenderness is a top priority for you. Microwaving is significantly faster, but there's a greater risk of toughness when you microwave breast meat. Breast meat is fairly dry to begin with, and you don't have a whole lot of latitude between overcooking and undercooking. With breast meat, there's a trade-off between the speed of microwaving and the reliability of frying or roasting.

Why are some chickens yellow skinned and some white?

A chicken's skin color comes from the diet it was fed and the same bird could have a white skin or a yellow skin, depending on what it ate. The diet that produces a yellow skin is more expensive than the usual diet, but the people at Perdue Farms feel it's worth it because a yellow skin color is one of the fastest ways Frank's inspectors have of finding and disqualifying an inferior bird. If a bird is sick or off its feed, it doesn't absorb nutrients well and won't develop the rich golden color that is characteristic of Perdue birds. Also, if part of a bird's outer skin is "barked", that is, rubbed off due to rough handling during processing, the Perdue inspectors can detect it more easily than with a white-skinned bird. Detecting and removing and chicken with a barked skin is important because damaged skin shortens the shelf life and dries out and toughens the meat. No white colored chickens get by the inspectors. Sometimes when I open a package of chicken, there's a pungent odor that doesn't smell spoiled, but it's definitely unpleasant. Should I throw the chicken out?

If the odor lasts only a matter of seconds, your chicken is probably fine. Meat is chemically active, and as it ages, it releases sulfur. When you open a bag that doesn't have air holes, you may notice the accumulated sulfur, but it will quickly disperse into the air. In fact, I've heard of cases where a wife will lean over to her husband and say, "Smell this, I think it's gone bad." He'll take a deep whiff and find nothing wrong with it. She'll take another sniff and then wonder if it was her imagination. It wasn't. It's just that once the package was opened, the sulfur smell faded into the air like smoke rings.

If the chicken still smells bad after a couple of minutes, that's an entirely different story. The problem is bacterial spoilage or rancidity or both. Return the chicken to the store where you bought it and write to Frank. If a chicken's been around too long you can smell it, and if you can't detect it at room temperature, you probably can as it cooks, since rancidity is more obvious at higher temperatures. Rancidity can occur without bacteria if the freezer where the meat was stored wasn't cold enough or if the product was kept there for a very long time, such as more than six months for uncooked chicken, or more than three months for cooked chicken. (By the way, I don't like to focus on this unpleasant stuff, but I do want you to get your money's worth when you're buying chicken.) Are chickens given hormones?

Never. I remember when I lived on the West Coast, there was a small company that advertised that its chickens were grown without hormones. I thought this was unethical, because it implied that other chickens were grown with hormones. The fact is none are. Can I cook frozen chicken, or do I have to let it defrost first?

In a pinch, go ahead, but allow extra cooking time. For the best texture and tenderness, however, you're better off starting from refrigerator temperatures; you can be more sure of getting an evenly cooked product. How long can I keep chicken at room temperature?

From the point of view of food safety, you're taking a risk if you leave it outside the refrigerator for more than two hours. Unfortunately, bacteria grow and multiply at temperatures between 40 degrees and 140 degrees, and they flourish at room temperature. To avoid food borne illness, all foods of animal origin should be kept either hotter than 140 degrees or colder than 40 degrees. If you know you won't be returning home directly after shopping, bring along an insulated bag or box to keep cold foods cold until you can get them into the refrigerator. Do I need to rinse chicken before cooking?

Advice on this has varied over the years, including the advice Frank gives. The latest research shows that from a health point of view, washing is not necessary. Any microbes that you'd wash off will be entirely destroyed by heat when you cook the meat. It's actually far more important to wash your hands, your cutting board, and your utensils since they won't be sterilized by cooking. How do I get the best flavor?

That depends on whether you're after a mild and delicate flavor, or a strong and robust flavor. The younger the bird, the milder the flavor. A game hen, which is five weeks old, will have the mildest flavor of all. A broiler, at seven weeks, will still have a quite mild and delicate flavor; a roaster, on the other hand, is usually about five weeks older than a broiler and it will have a much more pronounced "chickeny" flavor. (Frank and I enjoy chicken at all ages, but if we had to choose on flavor alone, we'd most often go for the roasters.) For a really strong, chickeny flavor, see if you can find fowl or spent hens or stewing hens. These birds are around 18 months old, which means they're going to be quite tough, but if you use them in soups or stews, they'll add an excellent flavor. I've had chicken in the freezer for a year. Is it still edible?

From a health point of view it would be ok, but the flavor and texture will have deteriorated and it just won't be particularly tasty. I stored chicken in the freezer for a year once as an experiment, just to see what it would be like. It wasn't awful, but it was kind of flat and tasteless. I remember wondering if this was what cotton tasted like - although to be fair, it wasn't really that bad. Why are bones sometimes dark?

Darkened bones occur when the product has been frozen. Freezing causes the blood cells in the bone marrow to rupture and then when the chicken is thawed, these ruptured cells leak out and cause visible reddish splotches on the bones. When cooked, these discolorations will turn from red to almost black. Is it true that breast meat is the least fattening part of a chicken?

Yes. Breast meat has about half the fat of thigh meat. If calories or cholesterol are important to you, choose the breast meat. Frank watches his cholesterol and I've never seen him go for anything but breast meat. Is it better to cook a chicken quickly at a high temperature-or slowly at a low temperature?

Both work, but with high temperatures, you run a greater risk of uneven cooking, with the wings and legs becoming overcooked before the rest of the bird is done. Usually we recommend a moderate temperature of 350 degrees for whole birds and 375 degrees for parts. If you are in a hurry and want to use a higher temperature, then shield the wings and legs by wrapping them with aluminum foil if they're starting to become too brown. How much should I allow for shrinkage when cooking chicken?

For each 3-ounce serving of cooked poultry, buy an extra ounce to allow for shrinkage and an extra two ounces to allow for bone. If I want to use different parts of the chicken from what the recipe calls for, how do I go about making substitutions?

This table should help:

Name of Part Approximate No. to Equal One
Whole Chicken Whole breasts 3

Half breasts 6

Whole leg (thigh and drumstick) 6

Thigh 12

Drumsticks 14

Wing 14

Drumette (upper part of wing) 24

When using cooked chicken, allow one pound of whole
uncooked chicken for each cup of cooked, edible chicken
meat.
How do you truss a chicken?
HERE HAVE ILLUSTRATION SHOWING HOW

What's the best way to carve a chicken?
HERE HAVE ILLUSTRATION SHOWING HOW

Some of your recipes call for roasters. I don't live in an area where Perdue chicken is sold, and I haven't been able to find roasters in the stores. What exactly is a roaster, and can I substitute a broiler?

A Perdue Oven Stuffer Roaster is a 12 week old bird especially developed for a broad breast. Roasters are bigger than broilers, and have a more favorable meat to bone ratio than broilers. Because they are older birds, they also have a much deeper, richer flavor. You can use broilers in roaster recipes, but plan on the chicken's being done sooner and having a noticeably milder flavor.

Frank, by the way, is the man responsible for creating the roaster market. Back in the early 1970s, when few people had ever heard of a roaster, he was the one who worked to breed these broad-breasted birds, and who put the effort into advertising so people would learn about the new product. He surprised his colleagues by how determined he was in his developing and marketing efforts. One of the men who worked with Frank told me that he was amazed that Frank, who will hang onto an old pair of shoes to save $50, was willing to spend millions to let people know about the product, and further, he did it without a qualm, because he had such belief in it. If you haven't tried an Oven Stuffer Roaster and you're visiting the East Coast, try one, and you'll see why Frank believed in it so much.

Chapter One: CHICKEN FOR EVERYDAY

Napoleon's cook once bet that he could cook chicken a different way every day of the year. The cook found that this was an easy bet to win, and I can see why, having looked at the recipes in Frank's files. Chicken's versatility seems almost endless. Perdue Farms home economists have been developing chicken recipes since the early 1970s and as a result, Frank has more than 2000 chicken recipes. If only Napoleon had chosen to bet with me, I could have won even if he'd said the bet was for six years!

In this chapter, you'll find some of Frank's and my favorites for every day cooking. But there are different kinds of every day cooking, so I've divided the chapter into three sections to take care of three different every day situations.

The first section, Fast Food Chicken from Your Refrigerator, is for when you're in a hurry and want dinner on the table in the shortest possible time. None of these recipes takes more than 15 minutes, and many are ready in five. However, you will find special tricks to make the food more interesting than just heat and serve.

The second section, Perdue Plus Five, is for when you don't mind if dinner isn't ready for another hour or so, but you want your part of the preparation to be as brief as possible. The recipes in this section use only five ingredients in addition to chicken, salt, and pepper, and all of the recipes are simple to prepareathough they may take awhile to cook.

The third section, Family Favorites, is for relaxed times. When you don't mind spending some time putting together something your family will really like, try this section. FAST FOOD CHICKEN FROM YOUR REFRIGERATOR (PHOTO: The most valuable player on the TV Football- party table might be Perdue Done It!)

Frank loves to tell people that they can pick up delicious, fast-food chicken within easy walking distanceatheir refrigerators. "When you're hungry and in a hurry," he says, "you don't need to rush across town for great chicken. You can just walk (slowly) to your refrigerator and pick up my Perdue Done It! chicken."

Although fried foods are notoriously high in fat, particularly fast food ones. Perdue Done It! is an exception. Frank flash fries the Perdue Done It! products. They are in oil for seconds only. Further, to assure the chicken is as low in saturated fat as possible, Perdue uses only polyunsaturated soybean oil.

In the recipes that follow, I've used generic nuggets, cutlets, tenders, and other fully cooked products. However, try for the Perdue Done It! if you live in the Perdue marketing area, which is the East Coast and some of the Mid Western states. The Perdue nuggets, cutlets and tenders come from white meat fillets, while some of the other brands are pressed and formed from dark meat chicken and don't have the best texture or flavor. TENDERS, AND NUGGETS Chick on a Biscuit: Split hot baked biscuits. Fill each with a breaded chicken nugget and a thin slice of ham; top with mustard. Chicken Mexicali: Top cutlets or tenders with prepared salsa and avocado slices. Chicken Parmesan: Top partially heated cutlets with spaghetti sauce and sliced mozzarella cheese; broil briefly to melt cheese. Super Caesar Salad: Quarter heated nuggets and toss with croutons, Romaine lettuce, and Caesar salad dressing. Holiday Crepe: Heat breast tenders and place on a warm crepe. Top with cranberry sauce and roll up; serve with sour cream. Japanese Meal-in-a-Bowl: Prepare Japanese-style noodle soup (ramen) as directed. Add heated chicken breast nuggets or tenders, sliced scallions and a dash of soy sauce. (I often put this in a Thermos and bring it to Frank at his office when he's working late.) Nugget Sticks: On metal skewers, alternately thread 4 to 5 chicken breast nuggets with 2 inch pieces of bacon. Heat in oven as directed on nugget package. Dip into prepared chutney or sweet-sour sauce. Stir-Fry Snack: Stir-fry wings in a little oil with red bell pepper strips, scallions and sliced water chestnuts. Season with soy sauce. Serve over rice. Substantial Sub: Split a loaf of Italian bread lengthwise. Pile on heated breaded chicken cutlets or tenders, provolone cheese, sliced tomato, sweet onion, pimentos and shredded lettuce. Douse with bottled salad dressing and dig in. Tenders Under Wraps: Brush Boston lettuce leaves with prepared hoisin sauce or Chinese-style duck sauce. Place a heated tender or 2 nuggets and a piece of scallion on top. Roll up lettuce around tender, securing with a toothpick. PRECOOKED HOT & SPICY WINGS Chicken Antipasto: Arrange hot & spicy wings on platter with slices of provolone cheese, sliced tomatoes, marinated artichoke hearts and olives. Out-of-Buffalo Wings: Warm hot & spicy wings and arrange with celery sticks around a blue cheese dip. Combine 3/4 cup mayonnaise, 1/3 cup crumbled blue cheese and 1 minced scallion in a small bowl. Speedy Arroz Con Pollo: Prepare a box of Spanish rice mix as package directs. During last 10 minutes of cooking time, add 1 package hot & spicy wings, 1 package thawed frozen peas and 1/2 cup sliced olives. ed chicken, toasted almonds, and chopped scallions. Blend in mayonnaise flavored with curry powder and spoon back into pineapple shell to serve. Cheesy Chick: Prepare packaged stuffing mix as directed, adding 1 cup shredded Jarlsberg or Swiss cheese. Stuff whole roasted chicken or Cornish hens with mixture; heat until warmed through. Chicken Frittata: Shred roasted chicken or cut breaded chicken into cubes. Add to beaten eggs, along with mushrooms, onions, and any leftover vegetables. Cook mixture quickly, forming into an open-faced omelet or frittata. Chicken Normandy: Arrange cut-up roasted chicken or Cornish hen meat in a shallow baking dish and scatter thinly sliced apples around pieces. Cover and heat until hot and apples are tender. Stir in a little light or heavy cream and warm to serve. Chicken Reuben: Thinly slice roasted chicken. Pile on sliced rye that's been spread with Russian dressing. Top with prepared sauerkraut, a slice of Swiss cheese, and another slice of rye. Grill or pan fry sandwiches until cheese melts. Chicken Sesame: Brush roasted chicken or Cornish hens with bottled salad dressing; sprinkle surface with sesame seeds and heat as directed. Fabulous Fajitas: Slice roasted chicken into strips. Saute in oil, adding lime juice, garlic, and ground cumin to taste. Roll up in warm flour tortillas and top with chunks of avocado, chopped scallion, and cherry tomatoes. Pasta Pizazz: Saute pieces of roasted or breaded chicken with sliced zucchini, chopped onion, sliced mushrooms, and garlic. Add a dash of heavy cream and toss with hot cooked spaghetti or noodles. Power Pita: Slice roasted chicken and stuff into a whole wheat pita bread. Top with shredded carrots, alfalfa sprouts, red pepper strips and a tablespoon of dressing made of plain yogurt seasoned with lemon juice, curry powder and salt and pepper to taste. Stir Fried Chicken: Dice roasted chicken into a wok or skillet and stir-fry with scallions, celery, mushrooms, and peas. Add cooked rice and soy sauce to taste; toss well. Super Spud: Halve a baked potato and top with shredded roasted chicken mixed with a little mayonnaise. Pile on shredded Swiss cheese, bacon bits, and chopped chives; bake or microwave until cheese melts. Taco Perdue: Cube roasted chicken and serve in taco shells, topped with shredded lettuce, chopped tomatoes, onion, shredded cheese, and taco sauce. PHOTO: Harvest fruit adds seasonal flavor to chicken - 3 Golden Nugget Salad: Heat 1 package of chicken breast nuggets. Combine with Romaine lettuce, halved cherry tomatoes and diced avocado. Toss with your favorite dressing.

NUGGETS OR TENDERS WITH DIP Fully cooked breaded chicken breast nuggets (14-18 per package)

or Tenders (6-8 per package) Following package directions, warm nuggets or tenders in a conventional oven or, using package tray, heat in a microwave oven. Serve with ketchup or your favorite mustard. For myself, I've been trying some of the more exotic mustards from the supermarket and sometimes I put out several kinds in pretty little dishes that I'd otherwise use for nuts. Instead of a wine or cheese tasting, my guests end up trying different mustards.

PERDUE PLUS FIVE

When was the last time you baked a pie from scratch?

I'm asking you this question because I'm guessing that you're like many other people who've told me that today they'd never have time to bake a pie from scratch. They might have once, but they don't have the time any more.

In the last few years I've asked this question to dozens and dozens of audiences when giving talks. Almost always, I get the same answer: that people who once had had the time to do a lot of cooking now seldom do. The want to eat well, they enjoy cooking, but they just can't find the time.

If you were to ask me that question, I'd have to answer that I haven't found time to bake a pie from scratch in years either. Frank keeps me so busy that sometimes I think that I'm married to a whirlwind. People joke that he's the only man you'll ever meet who can enter a revolving door in the compartment behind you and come out ahead of you. They also joke that he doesn't get ulcers$but he's a carrier.

Knowing quick recipes has become more important to me than ever, and this section contains a selection of the best. The heating and cooking time may take an hour or so, but your part in the kitchen should be no more than fifteen minutes. In this section, you'll find uncomplicated recipes with few steps, and none of the recipes have more than five ingredients in addition to chicken, salt, pepper and water.

If like me, you also are looking for ways to prepare meals that taste good, look good, give you more satisfaction than microwaving a store bought frozen dinner, but don't require a long time in the kitchen, this section is for you. BAKED ONION CHICKEN Serves 4 Recipes don't get much easier on the cook than this. Anne Nesbit developed it for Perdue Farms. One of her jobs as a Perdue home economist was to translate some of the world's most successful recipes into ones that were both easy to assemble and quick to prepare. "I'm an admirer of simple recipes," says Anne. "My heart was in this work because I believed in it. People want food that looks good and tastes good, but they don't have time to put a lot of work into getting there." I've never met Anne, except over the phone, but from this comment, I know I would like her. The recipe isn't fancy, and it may be old-fashioned, but it's a treasure when you're in a hurry. 1 chicken, cut in serving pieces dehydrated onion soup mix Preheat oven to 350oF. Roll chicken in dry soup mix, using about as much mix as you would salt. Place chicken in a single layer, skin side up, on baking sheet. Bake, uncovered for 55 to 65 minutes until cooked through. BASIC FRIED CHICKENServes 4 This is fried chicken in its simplest form. It's good enough so that the last time I made it, the grandchildren were making off with pieces almost as fast as I could cook them. Frank's daughter Anne Oliviero particularly recommends basic fried chicken served cold the next day for picnics. She and her family love to explore some of the islands off the coast of Maine, where they live, and cold fried chicken is just about always on the menu. 1/3 cup flour 1 teaspoon salt or to taste 1/4 teaspoon ground pepper or to taste 1 chicken cut in serving pieces 1/2 cup vegetable shortening In a large plastic bag combine flour with salt and pepper. Shake chicken in bag with mixture. In a large, deep skillet over medium heat, melt shortening. Cook chicken uncovered, heat for 20 to 30 minutes on each side or until cooked through. OVEN-FRIED CHICKEN, SOUTHWESTERN STYLE Any basic fried chicken recipe may be adapted for oven frying. It is a useful technique when cooking larger quantities of chicken and is less messy than stovetop frying. (Especially if you have a self-cleaning oven.) Simply follow the basic cooking instructions as given in the Southwestern version below. 1 chicken, cut in serving pieces 1 cup buttermilk 3/4 teaspoon Tabasco, optional Vegetable oil for frying 1/2 cup flour 1/2 cup corn meal 1 teaspoon salt 3/4 teaspoon chili powder 1/4 teaspoon ground pepper Place chicken in a large bowl. Sprinkle with Tabasco. Pour buttermilk over all and allow to marinate for 10 to 15 minutes. Preheat oven to 425oF. Place 1/2 inch of oil in the bottom of a heavy baking pan large enough to hold chicken without crowding. Place pan in oven to heat for 10 minutes. In a plastic bag combine remaining ingredients. Shake chicken in seasoned flour. Remove pieces one at a time and quickly slip into hot oil. Place in oven and bake for 20 minutes. Turn and bake for 10 to 15 minutes longer or until chicken is cooked through. Drain chicken on crumpled paper towels. BASIC ROAST CHICKENServes 4 Sometimes there is nothing else that will fill the bill like roasted chicken. Here's the easiest way to do it. You can brush the surface with melted butter, margarine or oil, but it isn't really necessary. 1 whole chicken 1 teaspoon salt or to taste 1 package (7-1/2-ounces) stuffing mix, prepared as directed on package Sprinkle cavity of chicken with salt. Stuff with favorite prepared stuffing. Or skip stuffing if you're really in a hurry. Place chicken in baking pan (no rack needed). ROASTING CHART

Approximate Additional Cooking

Cooking Time Amount of Time if Stuffed time

at 350F Stuffing if Stuffed Broiler/Fryer 1-1/4 to 2 hours 1-1/2 to 2 cups 15 to 20 minutes (2-1/2 to 4 pounds) Oven Stuffer Roaster 2-1/4 to 2-3/4 hours 3 to 3- 1/2 cups 20 to 25 minutes (5 to 7 pounds) Cornish Game Hen 60 to 75 minutes 1/2 to 3/4 cup 15 to 20 minutes (18-24-ounces)

BIRD OF PARADISEServes 4 The recipe calls for a chicken cut in serving pieces, but naturally you can substitute any parts that you particularly like, such as breasts or thighs. Three breasts or 6 thighs with drumsticks attached would come out to about the same amount as the 1 chicken called for in this recipe. 1 chicken, cut in serving pieces Salt and ground pepper to taste 1 egg, beaten 1/4 cup milk 1 teaspoon salt or to taste 1/3 cup grated Parmesan cheese 1/2 cup butter or margarine 1 cup sherry Season chicken with salt and pepper. In a shallow bowl combine egg and milk. Place cheese in a shallow baking pan. Dip chicken in egg mixture; then roll in cheese. In a large, deep skillet, over medium heat, melt butter. Add chicken and brown for 5 to 6 minutes on each side. Add sherry. Cover and cook at medium-low heat for 35 to 45 minutes or until cooked through. CORN CRISPED CHICKENServes 4 I grew up on this recipe. It's not new, but it's good and the preparation time is minimal. If you don't have cornflakes, you can substitute almost any breakfast flakes as long as they don't have raisins in them. (The raisins can scorch in the oven.) For variation, you can add 1 teaspoon dried italian seasonings or 1 teaspoon chili powder or 3/4 teaspoon curry powder to the cornflake crumbs. 1 cup cornflake crumbs 1 teaspoon salt or to taste 1/4 teaspoon ground pepper 1/2 cup evaporated milk, undiluted 1 chicken, cut in serving pieces Preheat oven to 350oF. On a sheet of wax paper combine cornflake crumbs, salt and pepper. Place evaporated milk in a shallow bowl. Dip chicken in milk; then roll in seasoned crumbs. Place chicken, skin side up, in a baking pan. Bake, uncovered for 1 hour, or until cooked through.

CUTLET PAILLARDS WITH BASIL BUTTERServes 4 When I made this recipe, I happened to be in a hurry, and didn't have time to get fresh basil so I used dried basil instead. Frank liked it and had seconds. The name "Paillard," by the way, comes from a European restaurant famous at the end of the 19th Century. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1 tablespoon olive or vegetable oil 6 tablespoons butter or margarine 3 tablespoons minced fresh basil, or 1 tablespoon dried 1 small clove garlic, minced 1 teaspoon lemon juice salt and ground pepper to taste lemon slices, for garnish Place chicken between sheets of plastic wrap and pound to 1/2 inch thickness. If using thin sliced boneless Roaster breast, omit placing in plastic wrap and pounding. Brush cutlets lightly with oil, Grill over hot coals 3 to 4 minutes per side, rotating to form crosshatch marks characteristic of paillards, or broil 3 to 4 minutes per side or until cooked through. Place butter, basil, garlic and lemon juice in a small pan and melt on the side of the grill. Spoon butter over paillards and season with salt and pepper. Garnish with lemon slices. EASY OVEN CHICKENServes 4 This recipe has been one of my favorites since college days. The true chicken flavor comes out with just a touch of garlic. 1 chicken, cut in serving pieces 1/4 cup olive or vegetable oil 1 teaspoon salt or to taste 1/4 teaspoon ground pepper 1 small clove garlic, minced Preheat oven to 350oF. In a shallow baking pan arrange chicken in a single layer, skin side up. Pour oil over chicken. Sprinkle with salt, pepper and garlic. Bake, uncovered, for about 1 hour, or until cooked through.

HONEY LEMON CHICKENServes 4 This recipe was originally designed for broiling, but this version requires less attention. 1 chicken, cut in serving pieces 1/2 cup honey 1/4 cup lemon juice 1 teaspoon salt or to taste Preheat oven to 350oF. In a shallow baking pan arrange chicken in a single layer, skin side down. In a small bowl combine honey, lemon juice and salt. Pour half of this sauce over chicken. Bake, covered for 30 minutes. Remove cover; turn chicken. Pour other half of sauce on chicken. Replace cover. Bake another 25 to 30 minutes or until cooked through, removing cover last 10 minutes for browning. HONEY-MUSTARD BAKED BREASTServes 4 Have you ever been concerned about whether the honey you have in your cupboard is fresh or whether it should be thrown out? Not to worry! Honey is itself a natural preservative and samples of honey have been found in the tombs of Ancient Egypt that were still edible. If it's crystallized, it may look bad, but it's still a wholesome food. Just heat it gently until it reliquifies. 1 whole boneless roaster breast salt and ground pepper to taste 4 tablespoons melted butter or margarine 1/2 cup honey 1/4 cup Dijon mustard 1/4 teaspoon curry powder Preheat oven to 350oF. Season breast with salt and pepper. Combine butter, honey, mustard and curry powder. Spoon half of sauce into a shallow baking dish. Add breast and turn to coat well. Bake, uncovered, for about 1 hour or until cooked through. Turn and baste with remaining sauce once during cooking time.

IT'S A DILLY CHICKEN When I read this recipe in the files, I noticed several hand-scrawled notes saying that it was really good, and someone described it as "a dilly of a recipe." Yet from reading the recipe, it didn't sound as special as the notes indicated, especially since the ingredients include canned mushrooms rather than fresh. I was curious enough that I went to the kitchen and made the recipe, expecting that this would be one of the recipes that I wouldn't include in this book. But to my surprise, I discovered that yes, dill seed and canned mushrooms, along with the juice from the mushrooms, really do something terrific for chicken. It's not rich or creamy, but there's an attractive, aromatic flavor that permeates the chicken. 1 chicken, cut in serving pieces 1 teaspoon salt or to taste 1/4 teaspoon ground pepper 1 can (4-ounces) whole small mushrooms (with liquid) 1/2 teaspoon dill seed Preheat oven to 350oF. In a shallow baking pan arrange chicken, skin side up, in a single layer. Add salt, pepper, mushrooms (with liquid from can) and dill. Cover with foil. Bake at for 1 hour or until cooked through.

KIWI GLAZED CORNISH HENSServes 2 Kiwifruit is only sweet and mild when it's fully ripe. A kiwifruit grower told me that kiwifruits are ripe when they're "soft as a baby's bottom." When they're underripe, they taste like something between a lemon and a crabapple. If your kiwifruit is hard when you bring it home, give it a couple of days to ripen on your kitchen counter. 2 fresh Cornish game hens salt and ground pepper to taste 3 tablespoons butter or margarine 1 tablespoon sugar 1 ripe kiwifruit, peeled and mashed Preheat oven to 350oF. Remove giblets. Season hens inside and out with salt and pepper. Tie legs together, fold wings back and arrange in baking pan. In a small saucepan over medium-low heat, melt butter. Brush hens with 2 tablespoons butter, reserving remainder. Put hens in oven, and while they are cooking, prepare kiwi glaze. Add sugar to remaining butter in pan and heat over medium-low until sugar dissolves. Add mashed kiwi and cook one minute. Remove from heat. After 45 minutes of cooking time, brush hens generously with kiwi glaze. Continue baking for 15 to 20 minutes or until juices run clear with no hint of pink when thigh is pierced.

FAMILY FAVORITES In contrast to the preceding recipes, these recipes have more ingredients and require more preparation time, but if you've got the time, they're worth it. If you want to minimize time in the kitchen using these recipes, here are some suggestions. Tips for Saving Time in the Kitchen

_To halve baking time, select boneless chicken breasts. Cooking time is only 15-20 minutes at 350oF. A bone-in breast takes 35-45 minutes.

_Stir fry chicken can be done in as little as 4 minutes.

_Cook double batches and freeze the extras in serving size packages. On days when time is short, pop a package into the microwave for "fast food."

_Take advantage of your supermarket's time-saving convenience items. If you're in a hurry, don't bother to slice and chop your fresh ingredients. The salad bar has probably done it for you. You can also find time savers such as shredded cheese and frozen chopped onion. (The supermarket industry has watched restaurants and fast food stores take more and more of your food dollars away each year. They're now doing everything they can think of to reverse this trend and make supermarket shopping so attractive, quick, convenient and economical that you'll want to cook at home.)

_Learn to cook chicken in the microwave. A pound of broiler parts that would take 40 minutes in a 350 degree oven takes only 6-10 minutes in the microwave. See Chapter Four, Chicken in the Microwave.

SOUPS

PHOTO: Pot of soup with fresh vegetables surrounding outside - 2

Wherever there are people and chickens, there are chicken soups. Virtually every immigrant group arriving in America brought along favorite chicken soup recipes and often the treasured family soup pot, too.

If you grew up on canned, frozen, and dried soups, you may not realize how easy it is to make truly wonderful soups at home. If so, try it for yourself, perhaps with these American classics. All the soups are based on a key ingredient: rich, homemade chicken stock, made from either whole birds or from parts, in about three hours. Stock takes little tending, just slow easy cooking to bring out all the flavor and wholesome goodness. Why not try making one of these soups now? And then, with the help of your freezer, enjoy the results many times in the coming months. Basic Guide to Chicken Soup

_Older, larger birds, such as the 5-7 pound roasters, make the best soups. An older bird will have developed more of the rich, intense chickeny flavor than the younger, milder-flavored broilers or Cornish hens. I've made soup from broilers and while it wasn't bad, it wasn't as good as it could be.

_Use roaster parts if you want to save time. They cook faster and are excellent when you need only a small amount of broth. The richest flavor, by the way, comes from the muscles that are exercised most, which happen to be the dark meat muscles. All parts will make satisfactory soup, but the legs, thighs and necks provide the fullest flavor.

_For clear, golden broth, do not add liver. It turns stock cloudy. And avoid a greenish cast by using only parsley stems and the white parts of leeks or scallions.

_As the stock cooks down, foam will float to the top. Skim it off, or strain it out through double cheesecloth when the stock is complete. Tie herbs and greens in cheesecloth as a "bouquet garni," so you won't inadvertently remove them during the skimming.

_Always simmer stock over low to medium heat. It's not a good idea to boil the stock for the same reason it's not a good idea to boil coffee; too much of the flavor would boil away into the air. _Leftover vegetables and those past their prime are good pureed in cream soups. When thickening such recipes with egg, prevent curdling by stirring a cup of hot soup first into egg, then back into soup. Also, be careful to keep the soup from boiling once you've added the egg.

_Most soups develop better flavor if you'll store them, covered, in the refrigerator for a day or two. To seal in the flavor while you're storing the soup, don't remove the fat that's on top. When you're ready to serve the soup you can lift the congealed fat off as a sheet. To remove the last particles of fat, place unscented paper towel on the surface. Draw towel to one side and remove.

_When freezing stock, allow 1/2- to 1-inch head room in containers so soup can expand. Freeze some in quart- sized or larger containers for use in soups. Ladle the rest into ice cube trays or muffin cups for adding to vegetables, sauces, or gravies. Freeze and then transfer frozen stock cubes to a plastic bag or freezer container and keep frozen until ready to use.

_Soup may be stored in the refrigerator two or three days or frozen for three to four months. When reheating, make sure to bring the broth to a boil. Soups enriched with eggs are, unfortunately, not good candidates for reheating; they're apt to curdle. BASIC CHICKEN STOCK Makes about 8 cups If you need to, you can make the following substitutions for the roaster: 1 stewing hen or spent fowl (5-7 pounds); 2 fresh young chickens (2-4 pounds); or 6 pounds fresh chicken parts, preferably dark meat portions. (As I mentioned earlier, young chickens will not provide as rich a flavor as the older birds but the taste will still be good.) Cooking times for meat will vary from 3 hours for stewing hens or spent fowl, to 1-1/2 hours for 2 smaller birds to slightly less time for parts. In each case, time from beginning of simmer and return bones to stock for an additional 1/2 hour after you've removed the meat. Chicken stock is delicious served as a simple broth with herbs, shredded or julienne vegetables, slivers of meat, or rice. It also is the base from which countless other soups are made. 1 roaster (5-7 pounds) chicken giblets, except liver 1 large bay leaf 2 whole cloves 1 teaspoon white peppercorns 1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried 4 quarts water or enough to cover chicken generously 1 cup dry white wine, optional 2 medium onions, quartered 2 large carrots, sliced 2 ribs celery, sliced 1 leek, white part only, cleaned and sliced, optional 1 bunch fresh parsley, stems only 1 teaspoon salt or to taste Remove giblets from roaster and discard bird-watcher thermometer, if it has one. Place roaster along with giblets in a large stockpot (8 to 10 quarts) or other large sauce pot. Wrap bay leaf, cloves, peppercorns, and thyme in cheesecloth as bouquet garni; tie closed with string. Add to stockpot along with remaining ingredients. Cover pot and simmer over medium-low heat for 2-1/2 hours or until meat is tender. Carefully skim stock from time to time with a ladle or spoon to remove fat particles and foam. To check roaster for doneness, pull back a leg or cut into meat close to bone; it is cooked when no pink color remains in meat. Remove pieces with a slotted spoon. Cut away meat from bones and return bones to stock; simmer 30 minutes longer. (See Chapter 10: Cooking with Leftovers for uses for the cooked meat.) Strain stock through a fine sieve. If you want, prepare in advance to this point and refrigerate or freeze. Skim off top fat before using. To make a soup, bring as much stock as needed to a simmer. Then follow the soup recipe, adding chicken, vegetables, thickeners, seasonings, and garnishes. CHICKEN-IN-EVERY-POT SOUPServes 4-6 For the best flavor, use fresh vegetables, varying them according to the season. Speaking of fresh vegetables, do you know how to tell a good carrot? Look at the "crown," (that's the stem end). If the crown is turning brown or black or has regrowth visible where the stem was, you've got a carrot that's been around awhile. If the crown and shoulders are a bright orange, you've got a nice, fresh carrot. 1 cup potatoes, cut in 1/2-inch cubes 4 cups chicken broth 1/4 cup dry sherry 1 teaspoon salt or to taste 1/8 teaspoon ground pepper 1 cup onions, halved and thinly sliced 1 cup carrots, in 1/4-inch by 2-inch sticks 1 cup celery, in 1/4-inch by 2-inch sticks 1 cup fresh or frozen green beans, in 2-inch pieces 2 cups cooked chicken, in 1/4-inch by 2-inch julienne strips 1 cup zucchini, in 1/4-inch by 2-inch sticks Place potatoes in a saucepan with enough salted water to cover. Bring to a boil over medium-high heat. Cook potatoes 5 minutes; drain, rinse under cold water and set aside. In large saucepan over medium-high heat, bring broth and sherry to a boil. Season with salt and pepper. Add onions, carrots, and celery and simmer 5 minutes. Stir in green beans and chicken and heat soup to boiling. Add zucchini and potatoes and simmer 1 minute longer or until vegetables are as tender as you like them. Variation: Chicken Minestrone Add 1 cup chopped stewed tomatoes in their juice and 2 cups cooked, drained fusilli or other pasta and 1/2-cup cooked kidney beans when adding zucchini and potatoes. Stir in 1/2-cup grated Parmesan cheese just before serving. Other fresh vegetables may be added according to their cooking times. Minestrone happens to be one of Frank's favorites, although he skips the cheese because of its cholesterol. NEW ENGLAND CHICKEN 'N' CORN CHOWDERServes 4-6 Chowders are thick soups which take their name from the large French pot used in soup-making called a "chaudiere." You can use fresh corn in this recipe, but I deliberately suggested frozen corn first because frozen corn can actually taste sweeter and fresher than the fresh corn you buy at the supermarket. Corn loses 50% of its sweetness in just 24 hours at room temperature, and it can take days for corn to get from the fields to the supermarket to your house. In contrast, frozen corn is rushed from the fields to the freezer in just a few hours, and once frozen, it stops losing its sweetness. Strange as it may seem, with corn, frozen can taste fresher than fresh. 1/4 pound bacon or salt pork, diced 1 cup chopped onion 1/2 cup chopped celery 4 cups chicken broth 2 cups peeled potatoes, cut in 1/2-inch cubes 1 package (10 ounces) frozen corn or kernels from 2 ears of corn 1 teaspoon salt or to taste 1/8 teaspoon ground pepper 2 cups cooked, diced chicken 1 cup (1/2-pint) heavy cream Oyster crackers, for garnish In large saucepan over medium-high heat, saute bacon for 3 minutes until its fat has been rendered. Add onions and celery and cook 3 minutes longer. Stir in broth and bring to a boil, whisking constantly. Add potatoes and corn, season with salt and pepper and cook 5 to 10 minutes or until tender. Stir in chicken and cream, simmer 3 minutes and serve with oyster crackers. Variation: Shellfish Chowder Add 1 cup chopped green pepper and 1 cup cooked crab or shrimp to soup when adding chicken.

HEARTY LANCASTER CHICKEN, VEGETABLE AND DUMPLING SOUP Serves 4 This is a famous Pennsylvania summer soup made with extra vegetables for hearty winter eating. You can substitute noodles for the dumplings, or add crackers, pretzels $ and some people have told me that even popcorn works. I'm skeptical about the popcorn, but if you're feeling adventurous, give it a try. 6 cups chicken broth 2 cups cooked, diced chicken 1 teaspoon salt or to taste 1/8 teaspoon ground pepper 1/2 cup parboiled potatoes, cut in 1/2-inch cubes 1/2 cup parboiled carrots, cut in 1/2-inch pieces 1/2 cup shredded green cabbage 1 cup thinly-sliced leek, white and tender green parts only, or 1 medium onion, thinly sliced 1 package (10-ounces) frozen corn kernels from 2 ears of corn Knepp In large saucepan over high heat, bring broth to a boil. Add other ingredients and reduce heat to low. Simmer for 3 minutes while making dumplings. Knepp (Little Dumplings) 1 egg 3/4 cup flour 1/3 cup water 1/4 teaspoon salt or to taste 1/8 teaspoon baking powder Pinch ground nutmeg 1 teaspoon minced, fresh parsley, optional garnish In small bowl, beat egg; stir in flour, water, salt, baking powder, and nutmeg. Drop batter by half teaspoons into the simmering soup. When dumplings rise to top, stir in parsley and serve. Variation: Chicken Spinach Straciatella Omit dumplings. Clean and stem 1/2 pound fresh spinach; stack and cut into 1/2-inch strips. Whisk together 2 eggs with 1/2-cup grated Parmesan cheese. Stir in spinach with chicken, then heat soup just to boiling. Immediately pour in the egg mixture in a thin stream, while stirring. The goal is to end up with thread-like strands of cooked egg. Cook until soup simmers again; stir gently just before serving.

STEW FROM BAVARIAServes 4 If you like mild sauerkraut, instead of just draining it, as the recipe suggests, rinse it in a colander or strainer. 1 roaster boneless breast, cut into bite-size pieces salt and ground pepper to taste 2 tablespoons butter or margarine 1 medium onion, thinly sliced 1 pound sauerkraut, drained 1 can (16 ounces) whole berry cranberry sauce 1 large apple, peeled, cored and sliced 1/2 cup chopped walnuts (optional) Season breast pieces with salt and pepper. In a flame proof casserole or Dutch oven over medium heat, melt butter. Add chicken and onions. Saute until lightly browned, about 5 minutes. In a bowl combine sauerkraut, cranberry sauce and apples. Spoon over chicken and onions and toss gently. Cover and simmer over medium-low heat for 20 minutes. Sprinkle with walnuts just before serving.

MAIN DISH RECIPES RECIPES WITH CHICKEN BREASTS Unlike women, chickens have only one breast. A single serving would usually be a breast half. The recipes that follow will refer to "breasts" and "breast halves." A cutlet is a breast half (or thigh) that is both skinless and boneless and sometimes has been pounded to flatten. A scaloppine is a cutlet sliced almost in half lengthwise and then opened, like the wings of a butterfly or a thin slice from a large roaster breast. To save time, look for chicken scaloppine which have already been made for you: the Perdue thin-sliced Oven Stuffer Roaster Breasts are ready-made scaloppine.

The recipes will also specify whether to use a chicken breast or a roaster breast. You can interchange them, but the results will be different. A roaster has a more intense flavor and is juicier. It's also bigger, and requires longer cooking. BAKED BREASTS WITH CHEESEServes 4 When the Perdue Oven Stuffer Roasters and Roaster Parts first came out, Frank used to have recipe cards put in each one because it was a new product and most people didn't know how they should be cooked. The practice was discontinued once Roasters became well-known. The woman in charge of distributing recipes told me that sometimes the recipes on the cards became family favorites, and when a person lost one of the family favorite cards, he or she would actually take the trouble to write to Frank for a replacement. I asked how often this happens and learned that over the years, Frank has received thousands of letters requesting replacement cards. This is one of the recipes that people have asked for over and over again. 3 tablespoons butter or margarine, divided 1 roaster boneless breast salt and ground pepper to taste 2 scallions, thinly sliced 1 tablespoon fresh chopped parsley 1 and 1/2 teaspoons fresh thyme or 1/2 teaspoon dried 1/2 cup chicken broth 3 tablespoons dry white wine 3/4 cup grated Swiss cheese 2 tablespoons grated Parmesan cheese 2 tablespoons bread crumbs Preheat oven to 375oF. Lightly butter a shallow baking dish. Place chicken in baking dish and sprinkle with salt, pepper, scallions, parsley, and thyme. In a measuring cup combine broth and wine and pour over chicken. Cover and bake 20 minutes. In a small bowl combine cheeses and bread crumbs. Remove chicken from oven and sprinkle with cheese mixture. Dot with remaining butter and place under broiler until cheese is melted and golden. BERLINER SCHNITZEL BREASTServes 4 You'll notice that the "hard-cooked" egg in this recipe isn't called "hard-boiled." The reason is that the egg producers tell me that it's better never to boil an egg, but rather to cook it until it's hard in water that's just below boiling. If you cook your eggs in boiling water, they'll end up with an unattractive greenish color where the yolk meets the white. At lower temperatures, the yolk will be more tender and won't discolor. 1 roaster boneless breast or a package of thin sliced boneless roaster breast. 2 eggs 3/4 teaspoon salt or to taste Ground pepper to taste 1/3 cup flour 1 cup dry breadcrumbs vegetable oil 6 tablespoons butter or margarine 2 tablespoons fresh lemon juice 3 tablespoons capers, drained 1 hard-cooked egg, finely chopped 2 tablespoons minced fresh parsley Separate fillets from breast halves and then cut breast halves in half, lengthwise. Place breast pieces between sheets of plastic wrap. Pound chicken to a 1/4-inch thickness to form scaloppine. If using thin sliced breast skip this step. In a shallow bowl beat eggs with salt and pepper. Place flour and bread crumbs on sheets of wax paper. Dredge chicken in flour then dip in egg and coat with breadcrumbs. Heat 1/4-inch oil in a large skillet over medium-high heat. Add chicken and saute for 3 to 4 minutes per side or until cooked through. Remove to serving platter. Pour oil from skillet and wipe clean. Add butter to skillet and melt over medium heat. Add lemon juice and capers carefully to avoid spatters; pour over schnitzels. In a small bowl toss together hard- cooked egg and parsley and sprinkle over top. Serve with buttered noodles. BONELESS BREAST PARMESANServes 4 To get the best flavor from the tomatoes, make sure your supermarket doesn't store them on the chilling shelf and don't refrigerate them when you bring them home. Store them at room temperature and use them soon after you buy them. 1 roaster boneless breast or thin sliced boneless roaster breast 1 1/4 teaspoons salt, divided Ground pepper to taste 2 eggs, beaten 3/4 cup plain bread crumbs 3/4 cup grated Parmesan cheese 1/3 cup flour 1 pound fresh ripe tomatoes, chopped 1 small clove garlic, minced 3/4 cup olive oil, divided 2 tablespoons minced fresh basil or 2 teaspoons dried Separate fillets from breast halves and then cut breast halves in half, lengthwise. Place breast pieces between sheets of plastic wrap and pound to 1/4" thickness to form scaloppine. If using thin sliced breast, skip the previous step. In a shallow bowl beat eggs with 3/4 teaspoon salt and pepper. Place flour on a sheet of wax paper. On another sheet of wax paper combine bread crumbs and Parmesan cheese. Dredge cutlets in flour, dip in egg and roll in bread crumb mixture. Refrigerate while making sauce. In a small serving bowl combine tomatoes, garlic, 1/4 cup olive oil, basil and salt and pepper. In a large skillet over medium-high heat, heat remaining oil. Add chicken and saute for 3 to 4 minutes per side or until cooked through. Transfer to a warmed serving dish. Pass sauce separately. BREAST COQ AU VIN Serves 4 The famous food writer, Malcolm R. Herbert, tells a story that I've always loved about coq au vin (chicken in wine). According to Herbert, a lady lavished praise on Alexander Dumaine, one of France's outstanding chefs, for his version of chicken in wine.

"Madam, I'm not satisfied," Dumaine replied.

"But you have been making coq au vin for 30 years," the woman protested. "How can you not be satisfied?"

"That, madam, was practice."

According to Herbert, Dumaine's version of coq au vin uses red wine, white wine, and brandy, and it takes a good twenty-four hours to prepare. This version is a lot simpler, but still very good. The day I made it, I couldn't find pearl onions or small onions in my local supermarket, so I used a large white onion, chopped. The pearl onions would have been prettier, but the taste was fine. 2 tablespoons butter or margarine 1 roaster breast 1 cup dry red wine salt and ground pepper to taste 1 sprig each of fresh thyme and rosemary or 1/4 teaspoon each, dried 1 clove garlic, minced 16 pearl onions, if available, otherwise 8 small white onions, peeled and quartered, or 1 large onion, chopped. 1/4 pound fresh mushrooms, quartered 1 tablespoon cornstarch 1/4 cup water 2 slices bacon, cooked and crumbled 1 tablespoon fresh minced parsley In a Dutch oven over medium-high heat, melt butter. Add breast and brown on all sides, 12 to 15 minutes. Add wine, seasonings, garlic and onions. Cover and simmer 60 minutes. Add mushrooms and simmer 10 to 15 minutes longer or until breast is cooked through. Drain juices into a small saucepan; blend cornstarch and water; stir into pan juices and cook, over medium heat, stirring constantly, one minute or until sauce thickens and clears. Carve breast and serve with wine sauce. Garnish with crumbled bacon and parsley.

BREAST WITH APPLE-PECAN STUFFINGServes 4 Make sure that the pecans you use are fresh. In the shell, they'll last in a cool dry place for six months. Shelled pecans should be kept in the refrigerator, in an air tight container. If you plan to keep them for longer than half a year, freeze them. 1 roaster breast salt and ground pepper to taste 2 cups seasoned breadcrumbs 6 tablespoons butter or margarine, divided 1/4 cup hot chicken broth or water 2 apples, peeled, cored and chopped 1/2 cup chopped pecans Preheat oven to 375oF. Season breast inside and out with salt and pepper. In a bowl, combine breadcrumbs, 4 tablespoons butter, broth, apples and pecans. Stuff breast cavity and cover with aluminum foil. Carefully place breast, skin side up in roasting pan. Rub remaining butter over breast and bake about one hour and 15 minutes until juices run clear with no hint of pink when pierced. Remove stuffing and carve half of breast. BUTTERMILK PECAN CHICKENServes 4 The pecan halves are more appetizing-looking when you put them on top of the chicken during the last ten minutes of baking; the nuts get a delicious-looking brown. I come back to this recipe when I want something that's never fail. 1 egg 1/2 cup buttermilk 3/4 cup pecan halves, divided 1/2 cup flour 1/2 cup ground pecans 2 teaspoons paprika 1 teaspoon salt or to taste 1/4 teaspoon pepper 2 tablespoons sesame seed 4 chicken breast halves 1/4 cup oil In a mixing bowl beat egg with buttermilk. Chop 1/2 cup of pecans coarsely, reserving remaining halves for garnish. On a sheet of wax paper mix together chopped pecans, flour, paprika, salt, pepper and sesame seed. Dip chicken pieces in buttermilk mixture; then pecan mixture. Pour oil in shallow baking pan. Place chicken breasts, skin side down, in pan and turn to coat with oil; finishing with skin side up. Bake, uncovered, at 350oF 45 to 50 minutes, or until cooked through. During last 10 minutes of baking, place reserved pecan halves on top of chicken.

CHICKEN AVOCADO MELT Serves 4 For years I made it a kind of hobby to ask cookbook authors and recipe contest winners how they came up with their recipes. Since I don't invent recipes myself, the people who create the real winners seem to me as mysterious and impressive as someone who composes a hit song or writes a best selling novel. My favorite example of this is Marge Fortier, who won the $10,000 Grand Prize at the National Chicken Cooking Contest. She didn't do any tinkering, tasting, and adjusting the way most of us would. No, the complete idea for her recipe for Chicken Avocado Melt came to her seemingly out of nowhere. "I was vacuuming the living room," she told me, "when all of a sudden, I don't know how, the complete idea for the finished recipe just came to me. She grabbed a pencil and jotted down the entire recipe on the notepad that she always keeps handy$and won $10,000. Her recipe calls for chicken breast halves, but you can simplify things a little if you use thin sliced boneless roaster breast pieces instead. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons cornstarch 1 teaspoon ground cumin 1 clove garlic, minced 1/2 teaspoon salt 1 egg, slightly beaten 1 tablespoon water 1/3 cup cornmeal 3 tablespoons cooking oil 1 ripe avocado, peeled, sliced 1-1/2 cups shredded Monterey Jack cheese 1/2 cup sour cream, divided 1/4 cup sliced scallion greens 1/4 cup chopped sweet red pepper cherry tomatoes parsley sprigs Preheat oven to 350oF. Pound the chicken to 1/4" thickness. If using thin sliced breast, skip the previous step. In a shallow bowl, mix the cornstarch, cumin, garlic, and salt. In another bowl mix egg and water. Place cornmeal in a third small bowl. Coat chicken first with the cornstarch mixture, then with the egg, and finally with the cornmeal. (Marge Fortier says, "I always use cornstarch because it comes out thinner than flour".) In a large skillet over medium-high heat, heat oil. Add chicken and saute for two minutes on each side "to firm up the crust", then remove pieces to a shallow baking pan. Before putting cutlets in oven, top them with avocado slices and sprinkle with cheese. Bake for 15 minutes or until cooked through. Top each chicken breast with sour cream and a sprinkling of scallions and red pepper. Garnish with cherry tomato halves and parsley. Serves four. CHICKEN IN MUSTARD SAUCEServes 4 Home economist Michelle Scicolone developed this recipe for Perdue, and she has an ultimate compliment for it: "It's what I make all the time when I'm cooking at home." You get crunchiness and crispness but it's not fried. According to Michelle, it comes out just fine with any mustard that you have on hand or any chicken parts you have around. 1 roaster boneless breast or thin sliced boneless breast 3 tablespoons vegetable oil, divided 1/2 pound mushrooms, sliced (2 cups) 2 tablespoons minced, fresh parsley l tablespoon minced shallot or scallion l/8 teaspoon ground pepper l/2 cup chicken broth l/4 cup dry white wine l tablespoon Dijon mustard Slice breast thinly if using whole breast. In large skillet, over medium-high heat, heat 2 tablespoons oil. Add breast slices a few at a time, placing them so that pieces do not touch. Saute about 2 minutes per side, until chicken is lightly browned on both sides and cooked through. Remove from skillet; keep warm. Heat remaining oil. Add mushrooms, parsley, shallot and pepper. Stirring frequently, cook 2 minutes. Stir in broth and wine; bring to a boil and cook until liquid is reduced by half (about 1/3 cup). Reduce heat to low; stir in mustard until well blended. Spoon over chicken. HOT PINEAPPLE BREAST Serves 4-6 My teenage son Carlos says he likes this better cold the next day with a small handful of slivered almonds tossed over it. Myself, I like it hot, served over rice. If you have leftover chicken broth (as you probably will if you're using canned chicken broth), use it as part of the liquid you use to cook the rice. Also, if you like peppers to stay a bright green and don't mind if there's still some crunch to them, add them at the same time that you add the cornstarch rather than earlier in the recipe. They look pretty that way and pick up the bright red of the pimentos. 1 roaster boneless breast cut into 1/4" by 2" strips 4 tablespoons butter or margarine 1 green pepper, cut into strips 1 cup celery, sliced diagonally 1 20-ounce can pineapple chunks, with liquid 3/4 cup chicken broth 1/4 cup chopped onion 1 tablespoon fresh tarragon or 1 teaspoon dried 2 tablespoons cornstarch 1 4-ounce can pimento, drained and cut into strips 1/2 teaspoon salt or to taste In a large skillet or wok over medium-high heat, melt butter. Add chicken and saute for 5 minutes. Add green pepper and celery and cook 3 minutes, stirring. Drain pineapple, reserving liquid. Add drained pineapple, 1/2 cup of pineapple juice, broth, onion and tarragon. Bring mixture to a boil; reduce heat to medium-low and simmer 5 minutes. Blend cornstarch with 2 tablespoons water to make a smooth paste. (If you like the sauce quite thick, use an extra teaspoon of cornstarch.) Add to skillet and continue to cook, stirring, until thickened. Add pimento and serve immediately. LAYERED CHICKEN (Hawaiian) Serves 6-8 If you have a sweet tooth, this recipe could end up one of your favorites. Frank likes it a lot. Besides tasting delicious, it's also quite versatile. Once when I was making it, I happened to have leftovers of both chicken and rice, so I substituted them for the first two ingredients in this recipe. I also omitted the water and pineapple juice. If you make this substitution in the recipe, you won't need to bake it, but instead only keep it in the oven long enough to heat it through. It's not quite as delicious as the original, but it's still very good. By the way, the layered arrangement of this dish is typically Hawaiian; don't stir or mix the ingredients. 8 skinless, boneless chicken breast halves 1-1/2 cups quick-cooking rice, uncooked 1 can (3-1/2-ounces) shredded coconut 1 can (20 ounces) pineapple chunks, drained…reserve juice 3/4 cup water 2 teaspoons fresh lemon juice 4 tablespoons orange marmalade 4 tablespoons butter or margarine, melted 4 tablespoons soy sauce 2-1/2 teaspoons ground ginger Preheat oven to 350oF. Cut chicken into 1-inch cubes. Place half of chicken in bottom of large shallow baking dish. Arrange rice in layer on top of chicken, then remaining chicken in layer. Add layer of coconut; then layer of pineapple chunks. Dot marmalade in spaces between chunks of pineapple. Mix water, lemon juice and pineapple juice; pour over layers. Pour melted butter or margarine and soy sauce over all. Sprinkle ginger on top. Bake, covered, for 40 minutes or until chicken and rice are done. Remove cover during last 5 minutes of baking for browning. LEMON-PARSLEY BREASTServes 4 I have a friend who grows garlic in California who is a member of the Society of the Lovers of the Stinking Rose. He says, "The most common misconception about garlic is that garlic breath is bad breath." He and his fellow Lovers of the Stinking Rose believe that on the contrary, it's mouthwash breath that is unpleasant. Their slogan is, "Get rid of mouthwash breath; eat garlic!" This recipe probably won't give you either mouthwash breath or garlic breath, since cooked garlic is quite mild in its effects. 1 roaster boneless breast salt and ground pepper to taste 4 tablespoons melted butter or margarine, divided 1/4 cup bread crumbs 2 tablespoons minced, fresh parsley 2 tablespoons minced shallots or scallions 1 clove garlic, minced 1 lemon, thinly sliced Preheat oven to 375oF. Season breast with salt and pepper. Pour 3 tablespoons melted butter into a baking dish. Add chicken to dish and turn to coat with butter. In a small bowl combine bread crumbs, parsley, shallots and garlic and spoon over chicken. Drizzle with remaining 1 tablespoon butter. Top with lemon slices. Bake 25 to 30 minutes or until chicken is cooked through. MARYLAND BREAST OF CHICKENServes 4 This recipe calls for scallions. If you have trouble finding scallions, ask for green onions; they're the same thing. 3/4 cup butter or margarine, divided 1/4 pound fresh crab meat (or frozen, thawed) 1/4 cup thinly sliced scallions 1 tablespoon prepared horseradish 1 teaspoon tomato paste 1 tablespoon fresh lemon juice 2 tablespoons fresh breadcrumbs salt and ground pepper to taste 1/2 cup dry white wine 1 roaster breast 1 tablespoon vinegar Preheat oven to 375oF. Melt 2 tablespoons of butter and toss in a mixing bowl with crab meat, scallions, horseradish, tomato paste, lemon juice, breadcrumbs and salt and pepper. With your forefinger carefully loosen skin from the neck end of the chicken breast to form a pocket, taking care not to detach sides or bottom. Stuff crab mixture between breast and skin. Rub breast with 1 tablespoon butter; sprinkle with salt and pepper and place in roasting pan. Bake approximately one hour, until skin is brown and meat is tender. Remove to serving platter and keep warm. Skim off any fat from drippings; add wine and vinegar and bring to a boil. Reduce pan juices to about 1/4 cup and remove from heat. Whisk in remaining butter, strain into a sauceboat and serve separately. QUICK SWEET AND SOUR BREASTServes 4 In most cases, I prefer fresh produce to canned. Tomatoes are, at times, an exception. If you're buying out-of-season tomatoes, and if you don't know the source, there's a good chance that they were picked green and artificially ripened. One tomato grower told me she'd rather eat cotton than an out-of-season tomato because the taste was so disappointing. There is some good news on the subject, though. Tomatoes retain their flavor during canning exceptionally well, and canned tomatoes are picked vine ripe. If you want the next best thing to a vine-ripened tomato, and it's winter, try canned tomatoes, as suggested in this recipe. 1 roaster boneless breast salt and ground pepper to taste flour 5 tablespoons butter or margarine 1 medium onion, chopped 1 garlic clove, minced 1 medium green pepper, chopped 1 cup canned chopped tomatoes (with liquid) 1 can (8-1/4-ounces) cubed pineapple (plus 2 tablespoons pineapple juice from can) 3 tablespoons ketchup 2 tablespoons vinegar 1 tablespoon cornstarch dissolved in 3 tablespoons water Cut roaster breast into 1-inch pieces. Season with salt and pepper; coat with flour and set aside. In saucepan, over medium heat, melt 2 tablespoons butter and cook onions, garlic and green pepper for 5 minutes stirring often. Add tomatoes, pineapple and juice, ketchup and vinegar. Stir and simmer over low heat. Meanwhile, in a large skillet, over medium-high heat, melt remaining 3 tablespoons butter. Saute chicken, half at a time, until golden and cooked through, about 5 to 7 minutes per batch. Drain and place on serving dish. To sauce in pan, add dissolved cornstarch; cook, stirring, over high heat until sauce thickens. Pour over chicken pieces. STUFFED BREAST PARMENTIERServes 4 Parmentier, a French food writer from 200 years ago, popularized the use of potatoes. Before him, people worried that potatoes might be poisonous. Today, when the name "Parmentier" occurs in a recipe, it's a signal that there will be potatoes in it. 1 roaster breast salt and ground pepper to taste 1 pound boiling potatoes, unpeeled 1/4 pound bacon, cooked and crumbled 1/2 cup chopped red onion 1/2 cup chopped celery 2 tablespoons dry bread crumbs 1/2 cup sour cream 2 tablespoons butter or margarine, softened Preheat oven to 375oF. Season breast inside and out with salt and pepper to taste. Boil potatoes in salted water to cover until just tender, 30 to 45 minutes. Drain, cool slightly, peel and cut into 1/2-inch cubes. Toss with bacon, onion, celery, bread crumbs, sour cream and salt and pepper to taste. Stuff breast and neck cavities with potato mixture, wrapping exposed stuffing with foil. Place chicken breast-side-up in roasting pan. Rub skin with butter. Bake approximately 1-1/2 hours, until tender. Transfer to serving dish; remove foil and serve. RECIPES WITH CORNISH HENS

Have you ever wondered just what a "Cornish game hen" is?

It's a very young bird, usually about 5 weeks old, as opposed to a broiler, which is 7 weeks, or a roaster, which is 12 weeks. Typically, they're tenderer and slightly lower in fat than older birds.

All Cornish game hens are very young chickens, but the Perdue Cornish game hens have something else special about them. Frank directed the Perdue geneticists to breed the broadest breasted Cornish hens in the industry. Like the Perdue Roasters, the Perdue Cornish have exceptionally broad breasts. The ratio of meat to bone is therefore particularly favorable. BUFFALO-STYLE CORNISH PIECESServes 2 You can re-use the frying oil called for in this recipe, or any deep frying recipe, for that matter. As long as you never heat the oil to the smoking point and as long as you strain it through cheese cloth to remove any particles of food, you can use it over and over again. The oil is still good as long as it retains it's golden color. When it has turned a dark brown, it's time to replace it. If you don't have cheese cloth handy for straining, laundered nylon stockings make a good substitute. Creamy Blue Cheese Dressing 1/2 cup mayonnaise 1/4 cup sour cream 2 tablespoons crumbled blue cheese 2 tablespoons minced fresh parsley 1 tablespoon fresh lemon juice 1 scallion, thinly sliced 1 small clove garlic, minced 2 fresh Cornish game hens salt and ground pepper to taste oil for deep frying 2 tablespoons butter or margarine, melted 2 tablespoons Tabasco In a small serving bowl prepare dressing by blending mayonnaise and sour cream. Stir in blue cheese, parsley, lemon juice, scallion and garlic. Chill. Quarter hens and remove backbones. Pat pieces dry with paper towels and season with salt and pepper. Heat oil to 375oF or until a small cube of bread sizzles when placed in oil. Deep-fry hens 10 minutes, turning once. Drain well. In a small bowl blend melted butter and hot sauce; brush on chicken pieces. Serve warm with Creamy Blue Cheese Dressing. CORNISH SAUTE WITH SUMMER SQUASHServes 2 To keep the olive oil called for in this recipe in its best condition, store it in an airtight container in a cool cupboard away from the light. It's not necessary to refrigerate it, and besides cold temperatures will make it cloudy and difficult to pour. 2 fresh Cornish game hens salt and ground pepper to taste 2 tablespoons olive oil 1 medium onion, sliced 1 clove garlic, minced 1 medium zucchini, sliced 1 medium yellow squash, sliced 1/2 cup chicken broth 2 tablespoons minced fresh parsley 1 tablespoon fresh lemon juice Halve hens and remove backbones. Season with salt and pepper. In a large skillet, over medium-high heat, heat oil. Add hen halves and brown on all sides, 10 to 12 minutes. Add onion and garlic; saute 3 to 4 minutes. Add squash, broth, parsley and lemon juice. Cover, reduce heat to medium-low, and cook 15 to 20 minutes or until hens are cooked through. GRECIAN HEN SAUTEServes 2 Do you know the easiest way to peel the fresh tomatoes called for in this recipe? Place the tomatoes in boiling water for about 20-40 seconds and you'll find that the skin slips off quite easily. The riper the tomato, the quicker the skin loosens in boiling water. 2 fresh Cornish game hens 2 tablespoons olive oil 1 clove garlic, minced 1 bay leaf 1 and 1/2 teaspoon minced, fresh oregano or 1/2 teaspoon dried salt and ground pepper to taste 1/2 cup white wine 2 ripe tomatoes, peeled and quartered 1/4 pound feta cheese, cut into 1/2" cubes 2 tablespoons ripe olives, sliced Cut hens into quarters and remove backbones. In a large skillet over medium-high heat, heat oil. Add chicken and brown 5 to 6 minutes per side. Add garlic, bay leaf, oregano, salt, pepper and wine. Cover and simmer over medium-low heat for 15 minutes. Add tomatoes and cook 10 minutes. Stir in cheese and olives. Cook 5 minutes longer or until hens are cooked through. Remove bay leaf before serving. HENS NORMANDY WITH APPLESServes 2 If you're not using the apples in this recipe the day you buy them, store them in the refrigerator. Apples age five times faster at room temperature than they do in the refrigerator so they'll keep fresher longer if you store them in the refrigerator instead of in a fruit bowl. 2 fresh Cornish game hens salt and ground pepper to taste 1 tablespoon minced, fresh sage or 1 teaspoon dried 3 tablespoons butter or margarine, melted 2/3 cup apple juice 2 Golden Delicious apples, peeled 1/3 cup chicken broth or white wine 1/2 cup heavy cream 1 tablespoon minced fresh parsley Season hens inside and out with salt and pepper. Put 1/2 of sage in each cavity. Tie legs together and fold wings back. Place hens in a flame proof baking pan just large enough to hold them comfortably. Brush with melted butter. Add apple juice to baking pan. Bake at 350oF 30 minutes, basting several times. Core and quarter apples; add to pan and baste. Bake 30 minutes, until hens and apples are tender, basting several times. Remove hens and apples to serving platter; keep warm. On top of stove, bring pan drippings to a boil; add broth or wine and cook until reduced by half. Stir in cream; cook 2 to 3 minutes until slightly thickened. Pour sauce over hens and apples. Sprinkle with parsley and serve. WINE-COUNTRY CORNISHServes 4 When you buy (or pick) the tomatoes called for in this recipe, store them at room temperature rather than in the refrigerator. The tomato farmers say that refrigerator temperatures destroy a tomato's flavor and texture. Try to use tomatoes soon after you buy them while they're still at their best. 4 fresh Cornish game hens salt and ground pepper to taste 3 tablespoons olive oil 1 large onion, thinly sliced 2 cloves garlic, minced 1 tablespoon flour 1/2 cup dry white wine or vermouth 1/2 cup chicken broth 2 tomatoes, peeled and chopped 2 tablespoons tomato paste 1 1/2 teaspoons minced, fresh oregano or 1/2 teaspoon dried Season hens inside and out with salt and pepper. Fold wings back and tie legs together. In a Dutch oven large enough to hold all 4 Cornish, over medium-high heat, heat oil. Brown hens on breast side. If you don't have a pan big enough to do four at a time, brown one or two at a time. Remove hens and reserve. Add onion and garlic and saute for 5 minutes. Stir in flour. Add remaining ingredients and season to taste with salt and pepper. Stir. Return hens to Dutch oven breast side up, and bring liquid to a boil. Reduce heat to medium-low, cover and simmer for 45 minutes. Cornish are done when juices run clear with no hint of pink when thigh is pierced. RECIPES WITH CHICKEN PIECES In the early 1970s, 75% of the chicken sold was whole chicken. Today it's less than 25%. If you want to substitute all legs or all breasts or some other combination, look at the table in the Introduction, page s 12-13 for a chart showing equivalent amounts of the different parts. BATTER FRIED CHICKENServes 4 I bet you can make this in less time than it takes to drive to the local fast food place and wait in line for service and drive back again. It should cost a lot less too. Remember, you can re-use the frying oil many times. Just don't let it get so hot that it smokes and be sure to strain it after you've finished with the frying. 1-1/3 cups flour 1 teaspoon salt or to taste 1/4 teaspoon ground pepper 2 teaspoons baking powder 1 cup milk 1 egg, beaten 1 chicken cut in serving pieces Oil for deep frying In a mixing bowl combine dry ingredients; add milk and egg gradually to make batter. Dip chicken in batter. In a deep fryer heat oil to 350oF. Add chicken and fry for 15 to 25 minutes until cooked through. BEER AND PRETZELS CHICKEN Serves 4 This dish is at its best when the bacon and pretzels are finely chopped. Use your blender or food processor to make the job easy. 1/3 cup flour 1 teaspoon paprika 1 teaspoon salt or to taste 1/4 teaspoon ginger 1/4 teaspoon ground pepper 1/2 cup beer 1 egg 1/2 cup finely crushed pretzels 1/4 cup grated Parmesan cheese 2 slices bacon, cooked crisp, crumbled 3 tablespoons minced, fresh parsley 1 chicken cut in serving pieces In a mixing bowl combine flour, paprika, salt, ginger and pepper. Add beer and egg; beat with a hand beater to make smooth batter. Mix crushed pretzels, Parmesan cheese, bacon and parsley in a large plastic bag. Dip chicken pieces one a time in batter; then place in bag with pretzel mix and shake to coat. Place coated chicken pieces in shallow baking pan, skin side up. Bake, covered, at 350oF for 30 minutes. Remove cover. Continue baking, uncovered, about 30 minutes longer or until chicken is cooked through. CAPITAL CHICKEN Serves 4 This is rather highly seasoned dish. Your family might prefer it with a little less ginger—but then again, maybe they'll love it this strong. 1 chicken, cut in serving pieces 2 teaspoons ground ginger 1/2 teaspoon dried oregano 2 tablespoons brown sugar 1 tablespoon flour 2 cloves garlic, sliced 1/2 cup rose wine 1/2 cup soy sauce 1/2 cup oil 1/4 cup water Preheat oven to 350oF. Place chicken in single layer, skin side up, in shallow baking pan. In a mixing bowl combine remaining ingredients and pour over chicken. Bake, uncovered for about 1 hour or until cooked through, basting occasionally. CHICKEN ORANGE-ANO Serves 4 When you're making this recipe, what if you find that your brown sugar has hardened into a brick and you can't measure it anymore? I used to take a hammer and wallop it and then use the pieces. But then a sugar cane producer told me that a short term emergency solution is to heat the sugar at 250 degrees in the oven until it softened. The advantage of this is that it works. The disadvantage is that whatever's left is twice as hard once it cools. You can re-heat it again, but it gets more brick-like with each heating. 1/3 cup flour 1 teaspoon salt or to taste 1/8 teaspoon ground pepper 1 chicken, cut in serving pieces 1/4 cup butter or margarine 1 can (6-ounces) frozen orange juice concentrate 1 can (6-ounces) water 2 tablespoons dark brown sugar 1/4 teaspoon dried oregano 1/2 teaspoon nutmeg In a large plastic bag, combine flour salt and pepper. Add chicken pieces and shake to coat. In a large skillet over medium heat, melt butter. Add chicken pieces and brown for 12 to 15 minutes per side. Remove chicken and reserve. Pour off and discard butter from skillet. Add remaining ingredients and stir to combine. Return chicken to skillet. Cover and cook over low heat for about 1/2 hour, turning chicken several times until cooked through. FRUIT AND NUT CHICKENServes 4 Inflation hits all of us, but in this recipe, you'll find one ingredient has come down in price over the years. In fact, it's come down spectacularly. In Roman times, raisins weren't just expensive, they were money. You could buy a young slave for 2 amphora (jars) of raisins. 2 tablespoons oil 1 chicken cut in serving pieces 1-1/2 cups orange juice 1 teaspoon salt or to taste 1/4 teaspoon cinnamon Ground pepper to taste 1/2 cup golden raisins 1/2 cup slivered almonds In a large skillet over medium heat, heat oil. Add chicken and brown for 12 to 15 minutes per side. Pour orange juice over chicken. Sprinkle salt, cinnamon, pepper, raisins and almonds on top. Cover and simmer for approximately 30 minutes or until cooked through. OVEN BARBECUED CHICKENServes 4 This isn't new or unique, but it's good. Of course, you can always use your favorite prepared barbecue sauce if you prefer. 1 chicken, cut in serving pieces 1 teaspoon salt or to taste 1/4 cup water 1/4 cup chili sauce 1/4 cup vinegar 2 tablespoons Worcestershire sauce 1/4 cup brown sugar 2 tablespoons oil Preheat oven to 350oF. Place chicken in single layer, skin side up, in shallow baking pan. In a mixing bowl combine remaining ingredients and pour over chicken. Bake, uncovered, for about 1 hour, or until cooked through. PHOTO: Drumsticks in bowl of rice - bread & glass of wine - 3 RECIPES WITH GROUND CHICKEN Ground Chicken is a perfect substitute for ground beef in dishes such as spaghetti, chili, meatloaf, lasagna or even plain burgers. And ground chicken has fewer calories and less fat than ground beef. It will vary according to the individual manufacturer's formulations, but ground chicken usually averages 60% less fat than the U.S. Department of Agriculture standard permits for regular ground beef. (Regular ground beef is about 30% fat.)

I was surprised to learn that there's actually a double standard for the beef industry and the poultry industry when it comes to describing fat content. Beef can be classified as "lean" at 22.5% fat, while chicken is only "lean" if it contains 10% or less fat.

I was also surprised to learn how complicated it is to make ground chicken. If I weren't connected with the industry, I would have thought that to get ground chicken, you just put it in a grinder the way you do to get hamburger, and that would be it. Ah, but it's not so! The fibers of chicken meat are shorter and more delicate than beef. To get the right texture took a full year of experimentation and fine tuning at Perdue. The skilled and knowledgeable food scientists working on the project had to discover which parts of the bird tasted best in hamburger, what size holes the meat should be forced through in the grinding machine, what temperature would be best, and so on. A difference of a mere 2 degrees in the meat's temperature meant the difference between a desirable texture and one that was merely passable.

I remember when the food scientists were first developing the ground chicken, that hundreds of people, including me, were involved in the taste testings. I also remember the first time Frank and I tried ground chicken outside of the laboratory. It happened at a barbecue at his son's house. Jim and Jan Perdue had chicken hamburgers and beef hamburgers grilling side by side, and Frank beamed like a kid with a new toy when he saw how the chicken burgers stayed plump and didn't shrink. Meanwhile the hamburgers, being 20% fat, were dwindling into hockey pucks. Basic Cooking Guide for Burgers: Saute: Shape one package fresh ground chicken into patties. Saute in a small amount of oil over high heat, 1 to 2 minutes on each side to brown. Reduce heat to medium and continue to cook 5 to 6 minutes on each side until thoroughly cooked and springs back to the touch. Broil: Shape one package fresh ground chicken into patties. Broil on a rack 4-inches from heat 5 to 6 minutes on each side until thoroughly cooked and springs back to the touch. Grill: Shape one package fresh ground chicken into patties. Place burgers on hottest area of lightly oiled grill 1 to 2 minutes on each side to brown. Move burgers toward the outside of the grill and continue to cook 5 to 6 minutes on each side until thoroughly cooked and springs back to the touch. CHICKEN STROMBOLI Serves 4 I've had this at a restaurant, made with bread dough, but I liked it better using this recipe with pie crust dough. The day I made it, I was late (as usual), and took a short cut: I used prepared pie crusts, the kind that come frozen and already shaped in aluminum pie pans. 2 tablespoons olive oil 1-1/2 cups thinly sliced onion 1 large green pepper, thinly sliced 1 package (about 1 pound) fresh ground chicken 1/4 cup tomato paste 1 clove garlic, minced 1 teaspoon dried oregano 1 teaspoon salt 1 prepared recipe pie crust mix 2 tablespoons butter or margarine, melted In a large skillet over medium-high heat, heat oil. Add onion and pepper and saute 3 to 5 minutes. Add chicken, tomato paste and seasonings and cook 8 to 10 minutes until chicken is cooked through. Preheat oven to 375oF. Roll out prepared pie crust into a round 1/8 inch thick. Cut circle in quarters to form 4 wedge shaped pieces. Place 1/4 of filling on the wide rounded end of each wedge; fold in sides and roll up. Place stromboli seam-side down on baking sheet, brush with butter and bake 30 minutes until pastry is lightly browned. CHICKEN BURGERS BORDELAISEServes 4 These are good just as they are, but I've also found that they're wonderful made into little cocktail sized meat balls to pass during parties. By the way, at one of my parties, I tried to determine whether it was better to use the maximum amount of pepper and mustard in this recipe or the minimum. Some guests liked the meat balls highly seasoned, and others preferred them mild, so I guess one isn't better than the other; it's just what your family or guests like. 1 package (about 1 pound) fresh ground chicken 1 to 1-1/2 teaspoons coarsely ground black pepper 1 tablespoon vegetable oil (optional) 1-1/4 cups red wine 1/4 cup minced shallots or scallions 1 tablespoon sugar 2-3 teaspoons Dijon mustard 1/4 teaspoon dried thyme 1 to 2 tablespoons butter or margarine 1 tablespoon minced fresh parsley Form chicken into 4 burgers. Press pepper into both sides. In a large, non-stick skillet, over medium-high heat, heat oil. Add burgers and brown for 2 minutes on each side. Salt burgers lightly and reduce heat to medium-low. Continue cooking 5 to 6 minutes per side until thoroughly cooked through. While burgers are cooking, combine wine, shallots, sugar, mustard and thyme in a saucepan. Cook over high heat 5 to 6 minutes until liquid is reduced to 3/4 cup. Remove burgers from skillet and keep warm. Add wine mixture to skillet and stir over medium heat to combine with pan juices. Whisk in butter and parsley. Spoon sauce over burgers and serve.

RECIPES WITH THIGH & DRUMSTICKS If you haven't liked dark meat up until now, try these recipes with an open mind. Thigh meat, drumsticks, or the meat from any well-exercised muscle, has more flavor and is apt to be juicier. If Frank were going by taste alone and forgetting about calories, he would always choose thigh meat. I was present at a taste testing at Perdue when Teri Benson, a Food Technician, asked the dozen or so participants to rate the flavor of various parts of a chicken. The chicken was ground and fried in patties so none of us could identify which parts we were eating. We also couldn't be influenced by what our neighbors thought because each patty was coded and the breast meat or the thigh meat on my plate was in a different position from what they'd be on my neighbor's plate. The test was replicated with many different groups, but the results were fairly uniform: people prefer the flavor and juiciness of thigh meat. Try a few of these recipes; you may discover some new family favorites. WALDORF SALADServes 4 You could use other apples in this recipe, such as Red Delicious or Granny Smith, but the McIntosh with its characteristic crispness, juiciness, and mildly tart flavor works particularly well in this recipe. You can tell a McIntosh by its two-toned red and green skin. 1 quart chicken broth 4 roaster boneless thigh cutlets 1/4 cup fresh lemon juice 1 teaspoon Dijon mustard 1/4 cup vegetable oil 2 tablespoons minced, fresh parsley Salt and ground pepper to taste 1/2 cup celery, thinly sliced 1 to 2 McIntosh apples, unpeeled in 1/2-inch cubes (about 1 cup) 1/2 cup walnut halves 1 head Bibb or Boston lettuce In a 2 quart saucepan over medium heat, bring chicken broth to a boil. Add chicken and simmer over low heat for 30 minutes, uncovered. Drain thighs and cut into bite-size pieces. Reserve broth for other use. In a mixing bowl blend together lemon, mustard, oil, parsley, and salt and pepper. Toss warm chicken with sauce and allow to cool. Toss with remaining ingredients and serve on beds of Bibb or Boston lettuce. DRUMSTICKS WITH HERB SAUCEServes 2 When serving this recipe, take a tip from Bev Cox, a woman who not only is responsible for many of my favorite Perdue recipes over the years, but who is also famous for being one of the best food stylists around. She likes to have the garnishes mirror the seasonings, so if she had, for example, this chicken recipe with basil in it, she'd be apt to garnish it with fresh basil. She also believes that garnishes should be edible. These chicken drumsticks with new potatoes and green beans would be a simple dinner, but sprinkle the new potatoes with chopped chives, stick a red pepper ring around the green beans and you have something that looks special as well as tastes special. 5 roaster drumsticks salt and ground pepper to taste 1 clove garlic, minced 2 tablespoons olive oil Sauce: 1/4 cup minced fresh basil, or 1 tablespoon dried 1/4 cup minced, fresh parsley 1/4 cup thinly sliced scallions 2 tablespoons white vinegar 1 tablespoon minced fresh tarragon, or 1 teaspoon dried 1 tablespoon capers 1/4 cup olive oil Preheat oven to 375oF. Place drumsticks in a baking pan and season with salt and pepper. In a small bowl combine garlic and olive oil and baste drumsticks generously. Bake drumsticks for 60 to 75 minutes until tender and cooked through, turning and basting once. Meanwhile, in a bowl make sauce by whisking together remaining ingredients. Serve drumsticks, passing sauce separately. DRUMSTICKS ZINGARAServes 2 The word "zingara" is from a French sauce with mushrooms, ham, and truffles. In this version, I've skipped the truffles. 5 roaster drumsticks 3/4 cup (3-ounces) minced fresh mushrooms 3/4 cup (1/4 pound) minced ham 1/2 cup minced shallots or scallions 3 tablespoons Madeira or brandy, divided 1 1/2 teaspoons minced, fresh tarragon, or 1/2 teaspoon dried 4 tablespoons butter or margarine, softened, divided salt and ground pepper to taste Preheat oven to 375oF. Pull back the skin of each drumstick and cut lengthwise slits in the meat in 4 places. Pull skin back into place In a mixing bowl, combine mushrooms, ham, shallots, 1 tablespoon Madeira, tarragon, 3 tablespoons butter and salt and pepper. Stuff mixture under the skin of each drumstick and secure with toothpicks. Melt remaining butter and baste drumsticks. Bake for 60 to 75 minutes or until tender and cooked through. Remove to a serving platter and remove toothpicks. To drippings in pan, add 2 tablespoons Madeira and bring to a boil, stirring. Pour sauce over drumsticks.

CHILI THIGHS RELLENOS If you're making this recipe and you're not sure how old the eggs you have in your refrigerator are, the chances are that they're still good. As long as they're clean, dry, have been kept cold and have no cracks, and weren't cooked, they'll last for months in your refrigerator and still be suitable for cooking in dishes like this. Eggs that are several months old won't have the quality of a perfectly fresh egg, and I wouldn't use them for frying, but they're still edible. Do be sure they've been kept cold and have no cracks and are clean. 4 roaster boneless thigh cutlets 1 can (4-ounces) whole, mild green chilies, seeded 1 egg, beaten salt and ground pepper to taste 1/2 cup seasoned bread crumbs 1 tablespoon butter or margarine 1 tablespoon olive oil 1 can (8-ounces) tomato sauce 1/2 cup shredded Monterey Jack Cheese Open thighs and lay flat. Divide chilies in four equal amounts and place in the center of each thigh. Roll up and secure with toothpicks. In a shallow bowl, combine egg and salt and pepper to taste. Dip thighs in egg and roll in bread crumbs. Refrigerate 15 minutes. In a large skillet, over medium heat, melt butter with oil. Add thighs and cook, turning, 10 to 12 minutes or until brown on all sides. Spoon tomato sauce over thighs. Reduce heat to medium-low reduce heat and cover. Cook for 20 minutes or until thighs are cooked through. Sprinkle with cheese; cover and cook 2 minutes longer. INDONESIAN STIR-FRY THIGHSServes 4 This recipe originally called for much more ginger, but I like a milder flavor, so I reduced it. You may want to increase the amount suggested here if you like highly seasoned food. To store fresh ginger, keep it in the refrigerator in a plastic bag along with a dampened paper towel to keep it from drying out. 4 roaster boneless thigh cutlets 2 tablespoons peanut or vegetable oil 1/3 cup soy sauce, divided 3 tablespoons molasses 3 tablespoons rice wine or white distilled vinegar 2 teaspoons minced, fresh ginger or to taste 1 clove garlic, minced 1/4 teaspoon salt or to taste 1/4 teaspoon red pepper flakes or ground pepper pinch ground cloves 1/8 teaspoon nutmeg 1 teaspoon cornstarch 1 cup carrots, cut in match stick strips 1 cup peeled cucumber, halved, seeded and cut into match- stick strips 1/2 cup thinly sliced scallions Cut thighs into 1/8-inch strips. In a wok or large skillet over medium-high heat, heat oil. Add chicken and stir-fry for 2 minutes Add 4 tablespoons soy sauce, molasses, vinegar, seasonings, garlic and ginger; bring to a boil. Cover, reduce heat to medium-low and steam chicken 5 minutes, stirring once, until tender. In a small bowl dissolve cornstarch in remaining soy sauce and reserve. Add carrots and steam, covered, 2 minutes. Stir in cucumber, scallions and cornstarch mixture and stir until liquid comes to a boil. Serve over hot fluffy rice. ISLAND THIGHSServes 4 One of the best money-saving tips I know for buying food is one you can use in this recipe. A Pennsylvania mushroom grower told me that when you see slightly browned mushrooms on sale$and they're often a fraction of the price of the cosmetically perfect mushrooms$buy them. The mushroom flavor will be more intense since the mushrooms are older; they'll have dried slightly so you won't be paying as much for water; and you won't see the discolorations anyway if you're using the mushrooms for cooking. I've tried his recommendation many times, and I think he's right. 4 roaster boneless thigh cutlets 3 tablespoons cornstarch 2 tablespoons vegetable oil 1 cup sliced fresh mushrooms (4 ounces) 1 cup thinly sliced scallions 1 cup chicken broth 1-1/2 cups fresh snow peas or 1 package (6 ounces) frozen snow peas, thawed 3/4 cup seedless, green grapes, halved 2 teaspoons slivered lemon peel 1 teaspoon minced, fresh ginger, or 1/4 teaspoon ground Cut thigh cutlets into 1/4" by 2" strips. Toss with cornstarch to coat well. In a wok or large skillet, over medium-high heat, heat oil. Add chicken and saute until browned on all sides, 3 to 4 minutes. Add mushrooms and scallions. Saute, stirring until mushrooms are golden, about 1 minute. Stir in remaining ingredients. Cook, stirring, until sauce is thickened and smooth. Reduce heat and simmer 1 to 2 minutes. Serve over rice. POJARSKI STYLE THIGHSServes 4 Pojarski style dishes use ground meat. They are typically made from beef, veal, salmon, or chicken. One of the most famous Pojarski dishes is salmon shaped to look like a pork chop. Doing the same thing with chicken tastes and looks delicious and costs a lot less. 1 package fresh ground chicken (about 1 pound) 1/2 cup sour cream, divided salt and ground pepper to taste 1/8 teaspoon nutmeg 1/2 cup flour 2 tablespoons butter or margarine 1 cup sliced fresh mushrooms (4 ounces) 2 tablespoons minced fresh dill or parsley Mix ground chicken with 1/4 cup sour cream, plus salt and pepper to taste. Cover and refrigerate 15 minutes. Form mixture into four "chop" shaped cutlets and coat each lightly with flour. In a large skillet over medium heat, melt butter. Add cutlets and saute for 7 to 8 minutes on each side until lightly browned and cooked through. Remove to a serving dish and keep warm. Add mushrooms to skillet and saute 2 to 3 minutes. Add remaining sour cream and mix well. Spoon sauce over cutlets. Sprinkle with fresh dill. STIR-FRIED THIGHS WITH BEANSPROUTSServes 4 Stir frying isn't more difficult than regular frying, but one big difference is that the pan is kept hotter than would be usual for American-style frying. To tell if it's hot enough, place your frying pan$or wok if you have one$over high heat. The pan or wok is hot enough if a drop of water dropped onto it sizzles and then evaporates. Add the oil, and let the oil heat until it's almost at the smoking point. When adding the ingredients, stir them constantly until done. 4 roaster boneless thigh cutlets 1 tablespoon cornstarch 1 egg white, slightly beaten salt to taste 2 to 3 tablespoons peanut oil, as needed 1 or 2 cloves garlic, minced 1 red, sweet, bell pepper, cut into thin strips 1/2 cup thinly sliced scallions 1/4 pound (2 cups) snow peas, sliced diagonally 1/2 pound (4 cups) beansprouts, washed and drained 1/4 cup soy sauce few drops Tabasco, to taste Cut thighs into 1/4" strips. In a shallow bowl, combine cornstarch, egg white and salt. Add chicken, turning to coat well. Cover and refrigerate one hour. In a wok or large skillet over high heat, heat 1 tablespoon oil. Add thighs and garlic and stir-fry for 3 minutes. Remove chicken and set aside. Add additional oil to wok, if necessary. Add pepper strips and stir-fry one minute. Remove and set aside. Add scallions and snow peas and stir-fry one minute. Add beansprouts and cook, tossing, 2 minutes. Return chicken and pepper to wok and toss. Add soy sauce and Tabasco. Heat thoroughly. Serve over hot cooked rice. SWEET AND SOUR THIGHSServes 4 Cornstarch yields a more transparent sauce, and has roughly twice the thickening power of flour. The transparency makes it appropriate for oriental recipes like this one. 4 roaster boneless thigh cutlets 2 tablespoons peanut oil 1 1/2 cups sliced green pepper 2/3 cup sliced celery 1/2 cup sliced scallions, stems included 1 can (8-1/2-ounces) sliced water chestnuts, drained 6 ounces fresh or frozen (thawed) snow peas 1 can (8-3/4-ounces) pineapple chunks in syrup 1/2 cup chicken broth 1 tablespoon cornstarch 2 tablespoons sugar 1 1/2 teaspoons minced fresh ginger or 1/2 teaspoon ground 2 tablespoons vinegar 2 tablespoons soy sauce Cut thighs into bite size pieces. In a wok or large skillet, over medium-high heat, heat oil. Add thigh pieces and stir-fry 5 minutes. Add green pepper, celery, scallions and water chestnuts. Stir-fry 2 minutes. Add snow peas, pineapple and syrup and chicken broth. Reduce heat to medium and cook for 2 minutes, stirring often. In a small bowl, blend together cornstarch, sugar, ginger, vinegar and soy sauce. Add to wok and cook until sauce is slightly thickened, about 2 minutes. Serve over hot cooked rice. SZECHUAN STIR-FRY THIGHSServes 4 The woman in charge of supervising the entire Perdue recipe program, says that this is her personal favorite. 4 roaster boneless thigh cutlets 4 tablespoons peanut or vegetable oil 1 cup carrots, cut into matchstick strips 1/2 cup cashews 1 teaspoon hot chili pepper, finely chopped, or to taste 1 clove garlic, minced 2 teaspoons minced fresh ginger 1/4 cup soy sauce 1/4 cup dry sherry 1 tablespoon cornstarch Cut boneless thighs into strips (about 1/4" x 2"). In a wok or large skillet over high heat, heat 2 tablespoons oil. Add chicken and stir-fry for 2 to 3 minutes. Remove chicken and reserve. Add remaining 2 tablespoons oil to wok and add carrots, cashews, chili pepper, garlic and ginger. Stir-fry 3 minutes until carrots just begin to soften. Return chicken to wok. In a small bowl blend together soy sauce, sherry and cornstarch. Add to wok and cook, stirring constantly, until sauce boils and thickens. Serve over hot cooked rice. THIGH CHILIServes 4 This is a healthy, low-cholesterol chili. 4 roaster boneless thigh cutlets 2 tablespoons vegetable oil 1/2 cup chopped onion 1 large garlic clove, minced 1 green pepper, seeded and chopped 1 can (16-ounces) tomatoes, chopped, with liquid 1 can (16-ounces) kidney beans, drained 1 tablespoon chili powder salt and ground pepper to taste Tabasco, to taste Cut chicken into bite size pieces. In a Dutch oven over medium-high heat, heat oil. Add chicken, onion, garlic and green pepper and cook, stirring until chicken loses its pink color. Add remaining ingredients and stir. Simmer, covered, over medium-low heat for 30 minutes or until chicken is tender. Adjust seasonings according to taste. THIGH FLAUTASServes 4 You can tell if your avocado for the guacamole in this recipe is ripe by whether it yields to gentle pressure when you hold it between your palms. If there's some "give" to it, it's ripe. If it feels hard, like a baseball, it's not ripe. Wait a few days, and it will have a richer, creamer texture and flavor. You can speed the ripening by keeping the avocado in a paper bag, at room temperature, along with a banana or pear or apple. These fruits give off a ripening factor and the paper bag concentrates the ripening factor. 4 roaster boneless thigh cutlets 1 quart chicken broth 1/2 pound Monterey Jack or Cheddar cheese, coarsely grated (about 2 cups) 1/4 cup red or green chili salsa salt to taste 8 flour tortillas Vegetable oil, for frying 1/3 cup sour cream, optional Guacamole: 1 large ripe avocado 1 tablespoon fresh lemon or lime juice 1/2 cup chopped tomato 1/4 cup chopped onion 1 tablespoon red or green chili salsa In a large saucepan over medium-high heat bring chicken broth to a boil. Add boneless thighs, reduce heat to medium-low and simmer, uncovered, 30 minutes. Remove thighs, reserving broth for other use. Shred meat and place in a mixing bowl. Toss with 1-1/2 cups cheese, salsa, and salt to taste. Divide mixture among tortillas and roll up, securing with a toothpick, if necessary. In a large, heavy skillet over medium-high heat, heat 1/2-inch oil. Fry flautas in hot oil, turning to brown lightly on all sides. Transfer to serving dish and keep warm. To make guacamole, scoop out avocado flesh, chop and toss with lemon juice. Combine lightly with remaining ingredients. Serve flautas topped with guacamole, remaining cheese and sour cream, if desired. Chapter Two. Chicken for the Microwave

When I was organizing this chapter, I was tempted to include all of these microwave recipes in the "Cooking for Everyday" chapter. After all, the microwave is certainly becoming part of our everyday life.

The reason I didn't is$well, there are two reasons. First, if I put all the microwave recipes in one chapter, you won't have to waste time hunting for them. Second, there are a number of tips on using the microwave successfully, and I thought you might like to have them all in one place, also.

The microwave is a wonderful convenience, but in my case, I used to use it for reheating foods or for boiling water and not much else. Are you the same? Ah, but there's so much more to it than that! Having spent time with the Perdue food technologists and home economists, and especially after studying the techniques and recipes from Rita Marie Schneider, the home economist who developed the majority of the Perdue microwave recipes, I'm a convert now. I've come to appreciate the versatility of the microwave as well as the speed.

There's a reason I happen to have spent time with the Perdue experts. Once when Frank was microwaving nuggets for himself at HIGH, he found that by the time all of them were heated, one of them was badly overcooked and therefore, dried out and$what a dirty word this is in the Perdue household!$tough. Frank didn't know that the microwave was the problem and instead assumed it was his product that was at fault.

How can I even tell you about the crisis that one tough "tender" caused! Frank didn't seem as upset when a whole processing plant burned down the year before. Because of that one tough tender, he called the plant manager, the quality control people, the packaging people, the man who wrote the cooking directions, the food technologists, the woman who runs the tasting lab, and probably half a dozen other people as well. It didn't matter that it was the weekend$the situation had to be addressed immediately! He kept repeating disconsolately, "I have no right to sell a product like this."

Eventually, one of the Perdue food technicians came out to our house and checked the microwave and suggested that we'd get more even cooking if we used MEDIUM HIGH. She said that at this setting, the microwaves reach an equilibrium so heating is much more even. And when there are no hot spots and no cold spots, the chicken gets uniformly warm with no dried out tough parts.

While she was there, she had a number of other tips for me as well, and as I talked with other Perdue people, I collected still more. By now, knowing a few little tricks about the microwave, I know how to make much better use of it. Because of the time it saves in cooking, and the time it saves in clean-up (no baked on bits of food to scrub), I use the microwave about as often as my oven.

Tips for Using Your Microwave

_The best microwave tip I know is, learn about the "cold spots" in your microwave so you don't end up with unevenly cooked chicken. To learn your microwave's "cold spots," line the bottom of your microwave oven with wax paper and then spread an eighth-inch layer of pancake batter over it. Turn the oven on HIGH, and then check it at 30 second intervals. At some point, (in my case after a minute and a half), you'll see that in some places the batter is dried out and hard, while in others, it's still soupy, as if the heat hadn't touched it. Once I made this check, I gained an immense respect for the fact that microwaves don't necessarily cook evenly, and I've made sure to compensate ever since by stirring or turning foods as directed in microwave recipes.

_Do not use utensils with metal trim (including the gold trim on fine china), handle clamps, or fastening screws. Metal trim can cause arcing (sparking). Aluminum foil, in small amounts on the other hand, won't cause arcing in most microwaves as long as it doesn't touch the sides of the oven.

_The coverings used in microwave cooking have definite purposes: use plastic wrap to steam and tenderize; use wax paper to hold in heat without steaming; use paper towels to absorb moisture, yet hold in heat.

_To obtain a crisp, crunchy crumb-coated chicken, first cook covered with wax paper, then switch to a paper towel covering and, finally, complete cooking with chicken uncovered.

_If the bony parts of your chicken are overcooking before the meatier parts are done, shield the bony parts by placing strips of thin aluminum foil over them.

_If you're microwaving chicken livers, prick each one to allow steam to escape. Before I knew this tip, I've had them explode in the oven.

_Microwave recipes usually call for smaller amounts of seasonings than conventionally cooked dishes. Microwaving tends to intensify flavors, so you won't need as much seasoning.

_Don't ignore the standing time called for in some of these recipes. In microwave cookery, standing time allows further cooking to occur after you have removed the food from the microwave oven. Covering the food holds heat in and speeds this final, important step. When I've cheated on this step, I've found the chicken hard to carve and undercooked.

_When possible, arrange food in a circular or donut shape; without corners, food cooks more evenly from all sides. For example, if you're cooking drumsticks, arrange them like a wagon wheel with the meatier portions at the outer edge, and the drum stick end in the center.

_Thin foods cook faster than thick foods because microwaves lose power after they penetrate food.

_Ingredients also affect cooking time. Foods higher in sugar or fat heat faster and to higher temperatures than do those with lower sugar or fat content.

_When the recipe says "70% power," or MEDIUM HIGH, don't be tempted to get things done faster by going for 100% power. At 70% power, the microwaves cook the product more slowly but also more evenly, so there's less worry about cold spots.

ROASTED CHICKEN WITH ALMOND SAUCEServes 4 Of course you can serve the pre-cooked chicken just as it comes from the store, without doing anything else to it at all. I've done this many times with our Perdue Done It! roasted chicken when I've been in a hurry. But this recipe only takes a few extra minutes and you'll have a show piece at the end. As you're making it, be glad for a moment that you're not making this recipe in the year 1911. A typical recipe in a the December issue of The Wisconsin Farmer assumes that you've already plucked the bird and removed its head and feet. It directs you "to singe the bird over a burning newspaper on a hot stove." The stove would probably have been a wood-burning one, and in all probability, it would have been up to you to get the wood for the stove. When I think of then and I think of now, I'm glad that "We've come a long way, baby". 1 roasted chicken 1 tablespoon cornstarch 1 cup chicken broth 2 tablespoons Amaretto or other almond liqueur 1-1/2 teaspoons fresh lemon juice 1/4 cup sliced toasted almonds Heat pre-cooked roasted chicken in its own microwave tray following package directions. In 2-cup glass container, combine cornstarch, broth, liqueur and lemon juice. Cover with plastic wrap and microwave at HIGH (100% power) 3 or 4 minutes until bubbly and thick; stir twice during cooking. Add almonds. Slice chicken onto a platter and top with sauce.

FIVE-MINUTE ROASTED DRUMSTICKS 1 package roasted chicken drumsticks (4-6 per package). Following package directions, warm roasted drumsticks in a conventional oven or, using package tray, heat in a microwave oven. Brush with your favorite bottled barbecue sauce.

CHICKEN POCKET SANDWICHESServes 4 You could use regular chicken breasts for this, but the roaster breast has a richer, more chickeny flavor. ("Chickeny" is a word, by the way. Frank uses it all the time, and he ought to know.) 1 roaster boneless breast 1/4 cup olive oil 2 tablespoons fresh lemon juice 2 tablespoons finely chopped onion 1 clove garlic, minced 1/2 teaspoon salt or to taste 1/2 teaspoon dried oregano 1/8 teaspoon Cayenne pepper 4 pita breads Lettuce leaves 1 container (8-ounces) plain yogurt 3 tablespoons finely chopped green onion Cut chicken into 1-inch chunks. In 3-quart microwave-safe utensil, combine olive oil, lemon juice, onion, garlic, salt, oregano, and Cayenne pepper; add chicken chunks and stir. Cover with wax paper; microwave at HIGH (100% power) 10 minutes or until chicken has turned white. Stir mixture 3 or 4 times during cooking. Let stand, covered, 5 minutes. Cut each pita bread into 2 pockets, line with lettuce and spoon in chicken. In small bowl, combine yogurt and green onion; serve over chicken.

CHICKEN A LA MONTMORENCYServes 6 Any recipe with the word "Montmorency" is apt to have cherries in it. The sauce for this one is particularly good and Frank liked it enough to spread the leftovers on toast the next day at breakfast. If you don't want to microwave the roaster breast, just cook it in your oven, following the package directions. When I'm in a hurry, I use this microwave recipe, but breasts are the hardest part of the chicken to keep tender in a microwave because they're fairly dry to begin with, and if you overcook them, they'll get tough. 1 roaster breast 1 can (16-ounces) pitted dark sweet cherries 1/4 cup dry red wine Water 5 teaspoons cornstarch 2 tablespoons red currant jelly (optional) 1 tablespoon butter or margarine Salt and ground pepper to taste Place breast, skin side down, on microwave-safe roasting utensil. Cover with wax paper; microwave at HIGH (100% power) 5 minutes. Reduce power to MEDIUM HIGH (70% power) and cook 12 minutes per pound. Halfway through cooking time, turn breast, skin side up; brush with drippings in utensil. Re-cover with wax paper; complete cooking. Let stand, covered, 15 minutes. Test for doneness after standing; juices should run clear with no hint of pink when breast is cut near bone. Drain cherries, reserving syrup in a 4-cup glass container. Place cherries and red wine in small bowl. Add enough water to cherry syrup to measure 1 cup. Stir in cornstarch, mixing until well blended. Microwave at HIGH 3 minutes, stirring twice. Stir cherries with wine into thickened syrup. Continue cooking at HIGH 1 to 2 minutes or until mixture thickens and boils for 1 minute. Add jelly, if desir ed, and butter; stir until smooth. To serve, slice chicken and place on warm platter. Spoon some of cherry sauce over chicken slices; pass remaining sauce.

CHICKEN A LA NANCYServes 4 Unlike me, Frank does not enjoy puttering around in the kitchen. He loves the results, but cooking is not his favorite way to spend his free time. (He'd be more apt to watch a game on TV or visit with friends.) When he does cook, I can almost guarantee that it will be something quick and carefree. But there is one exception, and it's this recipe. I've never dared ask just who Nancy is, but Frank once won a cooking contest using her recipe, so he's been fond of it ever since. He says to point out that the cooked lemon with rind does remain as a part of the food. It adds an unusual taste and texture. If you don't like a strong lemony flavor, you might start by using half the lemon that the recipe calls for. That's what I do when I make this recipe. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1 tablespoon vegetable oil 1 clove garlic, minced 1/2 lemon with peel, very thinly sliced 1/2 pound fresh mushrooms, sliced 1/4 cup dry white wine 1 tablespoon flour 1/2 teaspoon salt or to taste 1/4 teaspoon ground pepper 1/4 teaspoon dried oregano 1 can (14-ounces) water-packed whole artichoke hearts, drained and quartered Place chicken breasts between sheets of plastic wrap. Pound to 1/4 inch thickness and cut into 2 inch squares. If using thin sliced boneless Roaster breast, skip the pounding and simply cut into 2 inch squares. Frying Pan Method: In a large skillet over medium heat, hat oil. Add garlic and saute until soft. Add lemon and mushrooms and saute 1 to 2 minutes. Add all other ingredients except artichokes. Fry, stirring frequently, approximately 15 minutes or until chicken is cooked through. Add artichokes and heat. aMicrowave Method: In 3-quart microwave-safe round dish, combine oil, mushrooms, lemon slices and garlic; cover with plastic wrap. Microwave at HIGH (100% power) 3 minutes, stirring once. In a 1-cup glass measuring cup, combine wine and flour; stir into mushroom mixture. Arrange chicken pieces on top of mushroom mixture and cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 6 minutes per pound, stirring mixture 3 times. Sprinkle with salt, pepper and oregano. Stir in artichoke quarters; re- cover and microwave at HIGH 2 minutes. Let stand, covered, 5 minutes.

CHICKEN THIGHS PARMESANServes 3-4 The Dijon mustard called for in this recipe is quite sharp before it's cooked. After heating in the microwave, you'll find that it loses much of its sharpness and leaves behind a subtle spicy flavor. Yellow mustard won't produce the same effect. 6 chicken thighs 1/2 cup seasoned bread crumbs 1/4 cup grated Parmesan cheese 1/4 cup melted butter or margarine 1 tablespoon Dijon mustard 1 1/2 teaspoons Worcestershire sauce Remove skin from thighs. On wax paper, combine bread crumbs and Parmesan cheese. In shallow dish, combine butter, mustard and Worcestershire sauce. Brush thighs with butter mixture and then roll in crumbs to lightly coat both sides. Reserve remaining butter mixture and crumbs. Arrange thighs in circular pattern on microwave-safe roasting utensil; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn thighs over; spoon on remaining butter mixture and sprinkle with remaining crumb mixture. Cover with a double thickness of paper towels. Complete cooking; remove paper towels during last 2 minutes cooking time. Let stand, uncovered, 2 minutes before serving.

CHICKEN WITH MANGO SAUCEServes 6 Mangos, which are rich in vitamins A and C, make a delicious, colorful and unusual sauce for a roaster breast. When mangos aren't available, try fresh or canned peaches. 1 roaster breast 1 tablespoon butter or margarine 1 tablespoon cornstarch 2 tablespoons brown sugar 1/2 cup fresh orange juice 2 ripe mangos, peeled and cut into chunks 2 tablespoons cherry- or orange-flavored liqueur Salt and pepper to taste Place skin side down on microwave-safe roasting utensil. Cover with wax paper; microwave at HIGH (100% power) 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 12 minutes per pound. Halfway through cooking time, turn breast skin side up; brush with drippings in utensil. Re- cover with wax paper and complete cooking. Let stand, covered, 15 minutes. Test for doneness after standing; juices should run clear with no hint of pink when breast is cut near the bone. In a 4-cup glass container, place butter. Microwave at HIGH 30 seconds or until melted. Stir in cornstarch until blended; stir in brown sugar and orange juice. In blender or food processor fitted with steel blade, puree mango chunks. Stir pureed mangos into orange juice mixture. Microwave at HIGH 4 minutes, stirring twice. Add liqueur; microwave 1 minute longer. To serve, slice chicken and place on warm platter. Spoon some of mango sauce over slices, then pass remaining sauce.

CURRY-GLAZED BREASTServes 4 Curry powder is a blend of many spices, so you don't need to combine spices yourself. Indian Curry Powder is mild and Madras Curry Powder is quite hot. 1 whole roaster breast 2 tablespoons butter or margarine 1/4 cup honey 2 tablespoons Dijon mustard 2 teaspoons curry powder 1/4 teaspoon salt or to taste Place breast bone side down on a microwave-safe roasting utensil. Place butter in a 2-cup glass container; microwave at HIGH (100% power) 45 seconds. Stir in honey, mustard, curry powder and salt; brush mixture all over breast. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 12 minutes per pound. Baste breast and rotate utensil 3 or 4 times during cooking. Let stand, covered with wax paper, 15 minutes. Test for doneness after standing; juices should run clear with no hint of pink when breast is cut near bone.

HAM AND CHICKEN ROLL-UPSServes 4 If you can't easily find the prosciutto called for in this recipe, substitute any thinly sliced ham, such as the pre- sliced ham you find in the deli section of your supermarket. Or try thin slices of smoked turkey ham. If you slice the cooked Roll-Ups crosswise, they make wonderful hors d'oeuvres or appetizers. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1 tablespoon olive oil 1 teaspoon dried rosemary, crumbled Salt and ground pepper to taste 4 thin slices prosciutto Place chicken breast halves between 2 sheets of plastic wrap and pound to 1/2-inch thickness. Skip the previous step if you are using thin sliced boneless roaster breasts. Brush breasts with olive oil to help seal in moisture; sprinkle with rosemary, salt and pepper. Roll up each breast half, starting from narrow end. Wrap a slice of prosciutto around each roll. In 8-inch square microwave-safe baking dish, place chicken rolls seam side down. Cover with wax paper. Microwave at HIGH (100% power) 8 minutes, rotating dish 2 or 3 times during cooking. Let stand 5 minutes. Check for doneness after standing; juices should be clear with no hint of pink when chicken is cut near center.

HEAVENLY CHICKENServes 4 If you're using fresh asparagus spears for this, here's how to tell the tender part from the part that's too tough and fibrous to be good eating. Take the bud end of an asparagus spear in one hand and the butt end in the other and then bend the spear until it breaks. The part on the bud side is tender enough to use. The spears will always break at just that point. But don't throw away the tough end. If you peel the tough end with a potato peeler, you'll get down to the tender, edible part underneath and can use that portion also. Cook the leftover parts until tender and use them in soups or omelettes. 4 chicken breast halves 12 fresh or frozen asparagus spears 1/4 cup water 1/4 cup butter or margarine 4 tablespoons flour 1/8 teaspoon ground ginger 1 1/2 cups chicken broth 1/2 cup dry white wine Salt and freshly ground pepper to taste 1/4 cup chopped pecans 1/4 cup crushed crackers On microwave-safe roasting pan, arrange breasts, bone side up, in a circular pattern. Cover loosely with plastic wrap; microwave at MEDIUM-HIGH (70% power) 8 minutes per pound. Halfway through cooking time turn breasts over; re- cover with plastic wrap and complete cooking. Let stand, covered, 10 minutes. Rinse asparagus and remove tough end. On microwave-safe rack, arrange asparagus with stem ends toward outside. Place rack in microwave-safe utensil. Add water; cover with plastic wrap. Microwave at HIGH (100% power) 5 to 7 minutes or until tender-crisp. Let stand, covered, 3 to 5 minutes. In 4-cup glass container, place butter; microwave at HIGH 1 minute. Blend flour and ginger into melted butter. Gradually add chicken broth, wine, salt and pepper, stirring constantly. Microwave at HIGH 5 minutes or until thick and smooth, stirring 3 times. In 12 x 8-inch microwave-safe dish, arrange cooked asparagus, with stem ends toward outside; pour half of wine sauce over asparagus. Arrange chicken breasts on top with meatier portions toward outside; spoon remaining sauce over breasts. Sprinkle pecans and cracker crumbs on top; cover with a double thickness of paper towels. Microwave at MEDIUM-HIGH 5 minutes or until heated through.

MICROWAVE MARMALADE DRUMSTICKSServes 4 This recipe calls for a microwave-safe utensil. Do you know how to tell for sure if your utensil is suitable?

1. Place the utensil and a cup of water side by side in the microwave oven.

2. Turn the oven to the HIGH setting for 1 minute. If the dish is warm, then it is absorbing microwave energy. Do not use it in the microwave oven. 5 roaster drumsticks 2 tablespoons butter or margarine 3/4 cup finely chopped onion 1/2 cup orange marmalade (You can also use current jelly) 1/2 teaspoon curry powder In 9-inch microwave-safe utensil, combine butter and onion. Cover; microwave at HIGH (100% power) 5 minutes. Blend in marmalade and curry powder; turn drumsticks in mixture. Place drumsticks with meatier portions toward outer edge of utensil; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 12 minutes per pound. Halfway through cooking time, turn chicken over, re-cover with wax paper and microwave remaining time. Let stand, covered, 15 minutes.

SAUCY MICROWAVE CHICKEN WINGSServes 4 To make an attractive presentation, try tucking the tip of each wing under to form a triangle. 1/2 cup honey 1/4 cup soy sauce 2 tablespoons ketchup 1 small clove garlic, minced 16 chicken wings In 12 x 8-inch microwave-safe utensil, combine all ingredients except wings; turn wings in mixture. Cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 8 minutes per pound, turning wings over 3 to 4 times during cooking. Let stand, covered, 10 minutes.

TEX-MEX DRUMSTICKSServes 4 Removing skin from chicken is an easy way to reduce calories, and because moisture doesn't evaporate readily in microwave cooking, the chicken will remain juicy and flavorful. 6 chicken drumsticks 1/4 cup finely chopped pecans 1/4 cup fine, dry bread crumbs 1 tablespoon minced fresh parsley 1 teaspoon chili powder 1/4 cup taco-flavored or other pourable salad dressing Remove skin from drumsticks. On wax paper, combine pecans, bread crumbs, parsley and chili powder. Brush drumsticks with taco dressing, then roll in crumb mixture to coat all sides. Reserve crumbs and dressing. On microwave-safe roasting pan, arrange drumsticks in circular pattern, with meatier portions toward outside. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn drumsticks over, spoon on remaining dressing and sprinkle with reserved crumb mixture. Cover with a double thickness of paper towels. Complete cooking, removing paper towels during last 2 minutes. Let stand, uncovered, 5 minutes before serving.

MICROWAVE CHICKEN BREASTS PAPRIKASHServes 4 One way of avoiding having your eyes tear when the slicing the onion in this recipe is to do the cutting under running tap water. The vapors that hurt your eyes won't have a chance to get into the air, but instead will just wash down the drain. 2 tablespoons vegetable oil 2 green peppers, thinly sliced 1 large onion, thinly sliced 1 can (8-ounces) tomato sauce 1 tablespoon sweet paprika 1/2 teaspoon dried marjoram 1/2 teaspoon salt or to taste Ground pepper to taste 4 chicken breast halves 1 container (8-ounces) commercial sour cream 1 tablespoon flour In a 12 x 8-inch microwave-safe utensil, combine oil, peppers and onion. Cover with plastic wrap; microwave at HIGH (100% power) 5 minutes. Stir in tomato sauce, paprika, marjoram, salt, and pepper. On top of tomato mixture, place breasts bone side up with meatier portions toward outside. Cover with wax paper; microwave at HIGH 5 minutes; reduce power to MEDIUM-HIGH (70% power) and cook 10 minutes per pound. Halfway through cooking time, turn breasts over and stir mixture. Re-cover with wax paper and microwave remaining time. Let stand 5 minutes. Stir sour cream and flour into tomato mixture. Cover; microwave at HIGH 1 minute. Stir and let stand 2 minutes. Pour over chicken breasts.

CORNISH HENS WITH LEMON TARRAGON SAUCEServes 4 You can get more juice from a lemon if you roll it around on a flat surface first while pressing your palm against it fairly hard. This ruptures the little juice sacks. You'll also get more juice if the lemon is at room temperature rather than just out of the refrigerator. 2 fresh Cornish game hens 1/4 cup flour 1 1/2 teaspoons fresh tarragon, divided, or 1/2 teaspoon dried 1 cup chicken broth Juice of one lemon (about 1/4 cup) Salt and ground pepper to taste 1/2 pound fresh asparagus, or substitute green beans 2 teaspoons water With sharp knife or poultry shears, cut hens in half, lengthwise. Remove and discard backbone and skin. Coat hen pieces lightly with flour and sprinkle with half of tarragon. Place hens bone side up, with legs to inside, on a microwave-safe roasting utensil. In a 4-cup glass container, combine chicken broth, lemon juice, remaining tarragon and pepper. Microwave at HIGH (100% power) 3 to 4 minutes, or until boiling. Baste hens with half of hot broth. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound combined weight of hens. Halfway through cooking time, turn hens bone side down and baste with remaining broth mixture. Re- cover and complete cooking. Let stand, covered, 10 minutes. Slice asparagus diagonally into 1-inch pieces and place in a 2-quart microwave-safe utensil with water. Cover; microwave at HIGH 3 TO 4 minutes. Let stand 2 minutes; drain and set aside. When ready to serve, add asparagus to lemon sauce and pour over hens.

MICROWAVE HENS JUBILEEServes 2 This is a close cousin of CHICKEN A LA MONTMORENCY, but it's spicier and less sweet. 2 fresh Cornish game hens 1 can (16-ounces) dark sweet cherries in syrup 1/4 cup dry sherry 2 tablespoons cornstarch 1/2 cup chili sauce 1 clove garlic, minced Salt and freshly ground pepper to taste With poultry shears or sharp knife, split hens lengthwise, removing backbone, if desired. In 12 x 8 microwave-safe utensil, arrange hens, bone side up with meatier portions to outside. In 2-quart microwave-safe utensil, drain liquid from cherries; blend in sherry and cornstarch. Add cherries, chili sauce, garlic, salt and pepper. Microwave at HIGH (100% power) 3 to 4 minutes, stirring once, until mixture begins to boil and thicken. Pour sauce over hens. Cover loosely with wax paper. Microwave at MEDIUM-HIGH (70% power) 8 minutes per pound, turning the hens over halfway through cooking time. Re-cover with wax paper and microwave remaining time. Let stand, covered, 10 minutes.

PINEAPPLE BAKED CORNISH HENSServes 4 Green peppers and most other fresh vegetables are ideal for microwaving. They retain their clear color and stay crunchy and fresh tasting. For extra color, substitute 1/2 sweet red pepper and 1/2 green pepper for the single whole green pepper. 2 fresh Cornish game hens 1 green pepper, cored, finely chopped 1 medium onion, finely chopped 2 teaspoons vegetable oil 1 can (8-ounces) crushed pineapple in natural juices 2 tablespoons soy sauce 2 teaspoons dry mustard 1/2 teaspoon ground ginger With poultry shears or sharp knife, split hens lengthwise and remove and discard skin. Place hens bone side up on a microwave-safe 12 x 8-inch utensil, arranging with legs to inside. In a 2-quart microwave-safe utensil, place green pepper, onion and oil. Microwave at HIGH (100% power) 2 to 3 minutes or until pepper is tender. Add pineapple, soy sauce, mustard and ginger; microwave at HIGH 1 to 2 minutes. Baste hen halves with half of pineapple mixture. Cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 minutes per pound combined weight of hens. Halfway through cooking time, turn hens bone side down and baste with remaining pineapple mixture. Re-cover and complete cooking. Let stand, covered, 10 minutes. Serve with pineapple sauce.

ROSEMARY HENS WITH LIGHT WINE GRAVYServes 4 Game hens are sold both fresh and frozen. If you've selected a frozen one, follow your microwave manufacturer's directions for defrosting and turn and rearrange the birds frequently for even defrosting. I've tried game hens both fresh and frozen, and I found that there's enough of a difference in flavor and tenderness to make me strongly prefer fresh. 2 Cornish game hens 6 sprigs fresh parsley 1 small onion, halved 1 clove garlic, halved 3 small carrots, peeled, cut in 1/2-inch slices (1 cup) 2 medium tomatoes, peeled and cut in wedges, or 6 cherry tomatoes, halved 1 medium zucchini, cut in 3/4-inch slices (1 cup) 1/4 pound mushrooms, quartered (about 1 cup) 1/2 cup chicken broth 1/4 cup dry white wine 1 and 1/2 teaspoon minced, fresh rosemary or 1/2 teaspoon dried Salt and freshly ground pepper to taste 2 tablespoons cold water 2 teaspoons cornstarch Into each hen cavity, place 3 sprigs parsley, 1/2 onion and 1/2 garlic clove. Place carrots, tomatoes, zucchini and mushrooms in a microwave-safe baking dish. Combine chicken broth, wine and 1/4 teaspoon rosemary; pour over vegetables. Cover with plastic wrap and microwave at HIGH (100% power) 5 minutes. Arrange hens, breast side down, on top. Sprinkle with remaining rosemary and pepper. Cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 11 minutes per pound combined weight of hens. Halfway through cooking time, stir vegetables; turn hens breast side up and rotate dish. Re-cover with wax paper. Remove hens to serving platter, reserving juices for gravy. Using slotted spoon, arrange vegetables around hens and cover with foil; allow to stand 10 minutes. Cut hens in half to serve. To prepare gravy, in a 4 cup glass container, combine water and cornstarch. Slowly add reserved cooking juices (about 3/4 cup) from hens; stir to blend. Microwave at HIGH 2 minutes or until thickened, stirring twice. Serve with Cornish hens.

HONEY MUSTARD ROASTERServes 8 Covering is a key technique in successful microwave cooking. In a conventional oven a sweet honey-mustard basting sauce could overbrown. Instead, in the microwave it dries as the roaster skin cooks and it forms an attractive golden glaze on the bird. 1 whole roaster (about 6 pounds) 4 tablespoons butter or margarine 1/2 cup honey 1/4 cup Dijon mustard 1/4 teaspoon curry powder 1 teaspoon salt or to taste 1/8 teaspoon ground pepper Remove giblets from roaster. With rounded wooden picks, fasten skin across cavity and neck openings. Place roaster, breast side down, on microwave-safe roasting pan. Melt butter in a 1-cup glass measuring cup by microwaving at HIGH (100% power) 1 minute. Stir in honey and remaining ingredients; brush roaster with mixture and cover with wax paper. Microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 12 minutes per pound, brushing frequently with honey mixture. Halfway through cooking time, turn roaster breast side up; complete cooking. Let stand, covered, 20 minutes. Test for doneness after standing; juices should run clear with no hint of pink when thigh is pierced. Pour drippings from utensil into remaining sauce mixture in measuring cup; microwave at HIGH 2 minutes or until heated through. Serve sauce with roaster.

MEXICAN MICROWAVE CHICKEN CASSEROLE Leftover Mexican Chicken Casserole makes a fast and delicious taco filling. Shred chicken, reheat in sauce and serve with shredded lettuce and cheese and a dollop of sour cream. 2 tablespoons butter or margarine 1 large onion, chopped (1 cup) 1 large green pepper, chopped (1 cup) 1 clove garlic, minced 1 can (14.5 ounces) tomato sauce 2 tablespoons flour 1 teaspoon salt or to taste 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 1/4 teaspoon ground pepper 1 chicken cut in serving pieces 1 can (17-ounces) corn, drained In 3 to 5-quart microwave-safe utensil, combine butter, onion, pepper and garlic. Cover with plastic wrap; microwave at HIGH (100% power) 3 to 5 minutes or until onion and pepper are tender. Stir in tomato sauce, flour, salt, cumin, oregano and pepper. Place chicken pieces, bone side up with meatier portions toward outside of utensil, on top of mixture. Cover with wax paper; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 10 minutes per pound. Halfway through cooking time, turn chicken pieces over; re- cover with wax paper and microwave remaining time. Let stand, covered, 10 minutes. Remove chicken pieces to serving dish; cover. Add corn to sauce in utensil; cover with plastic wrap. Microwave at HIGH 2 minutes. To serve, pour sauce over chicken.

PLUM-SPICED CHICKENServes 4 The plum sauce is a low-fat way to make the chicken develop an attractive color as it cooks in the microwave. 1 chicken, cut in half lengthwise 1 cup plum jelly or preserves 1/2 cup chicken broth 1/4 cup chopped onion 3 tablespoons red wine vinegar 1 1/2 teaspoons soy sauce 1/2 teaspoon ground ginger 1/2 teaspoon Chinese five-spice powder (optional) Place chicken halves, skin side down, on microwave-safe roasting utensil, set aside. In a 4-cup glass container, combine jelly and remaining ingredients. Microwave at HIGH (100% power) 4 minutes, stirring 3 times. Brush chicken halves with sauce; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 to 12 minutes per pound, brushing chicken frequently with sauce. Halfway through cooking time, turn chicken halves over; brush with sauce. Re-cover with wax paper; complete cooking. Let stand, covered 15 minutes.

STUFFED CHICKEN CHARLESTON STYLEServes 4 The microwave oven makes it possible to make this succulent roast chicken and all the trimmings in less than an hour. To complete the meal with "baked" potatoes, you can microwave them during the chicken's standing time. 1 whole chicken 4 strips uncooked bacon, diced 1/4 cup chopped onion 1/4 cup chopped celery 1 1/2 cups packaged cornbread stuffing 1/4 cup coarsely chopped pecans 5 tablespoons butter or margarine, melted, divided 1/2 cup plus 2 tablespoons dry sherry, divided 2 tablespoons water 2 tablespoons minced fresh parsley 1 teaspoon salt or to taste Ground pepper to taste Remove giblets. In 1 1/2-quart microwave-safe utensil place diced bacon; cover with paper towel. Microwave at HIGH (100% power) 3 minutes or until crisp, stirring twice. With slotted spoon, remove bacon to paper towel to drain; set aside. Reserve drippings. In same 1 1/2-quart microwave-safe utensil, combine onion and celery; cover with plastic wrap. Microwave at HIGH 2 minutes. In a mixing bowl, combine onions and celery with stuffing, pecans, and cooked bacon. In cup, blend 2 tablespoons butter, 3 tablespoons sherry and water; toss with stuffing. Spoon stuffing loosely into cavity and neck openings of chicken. With rounded wooden picks, fasten skin across cavity and neck openings. Combine 1 tablespoon butter with 1 teaspoon sherry; brush on chicken. Place chicken, breast side down, on microwave- safe roasting utensil; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 minutes per pound, brushing chicken frequently with butter-sherry mixture and drippings. Halfway through cooking time, turn chicken breast side up; re-cover with wax paper. Complete cooking. Let stand, covered, 15 minutes. Test for doneness after standing; juices should run clear with no hint of pink when thigh is pierced Pour pan drippings into a 2-cup glass container. Add 1/2 cup sherry to roasting utensil to loosen pan juices; pour into container with drippings. Microwave at HIGH 3 minutes; stir in remaining 2 tablespoons butter and parsley. Serve chicken, sliced, with stuffing and gravy.

CHEESY MICROWAVE THIGHSServes 4 Chicken thighs and drumsticks are fairly uniform in size, making them an ideal choice for quick cooking in the microwave. 6 chicken thighs 4 tablespoons butter or margarine, divided 1 cup finely chopped onion 2 tablespoons flour 1/2 teaspoon salt or to taste 1 cup milk 1/2 cup grated Swiss cheese 1/4 cup grated Parmesan cheese 2 tablespoons white wine Pinch freshly grated or ground nutmeg Minced, fresh parsley (optional) Remove and discard skin from thighs. In a 12 x 8-inch microwave-safe utensil, combine 2 tablespoons butter and onion. Microwave at HIGH (100% power) 5 minutes. Arrange thighs in a circular pattern on top of onions. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn thighs over; re-cover with wax paper and microwave remaining time. Let stand, covered, 10 minutes. Place remaining butter in 4-cup glass container; microwave at HIGH 30 to 50 seconds. Blend in flour and salt; gradually stir in milk, mixing well. Microwave at HIGH 3 to 5 minutes, stirring frequently, until mixture boils and thickens. Add cheeses, wine and nutmeg; stir until cheese is melted. Pour sauce over chicken thighs; cover with wax paper. Microwave at MEDIUM-HIGH 2 to 3 minutes or until heated through. Garnish with parsley if desired.

CHICKEN MARENGOServes 3-4 Frank admires Napoleon because he was such an effective leader and motivator of men. But Frank has another reason to like the famous French general. Napoleon liked chicken so much that during his campaigns, he ate it almost every night. In 1800 when Napoleon was fighting in Italy, the supply wagons were late and his chef had to scour the countryside for whatever food he could find. The result was a chicken dish made with olive oil, mushrooms, tomato, garlic and other ingredients available from the nearby farms. Napoleon liked the dish so much that he named it "Chicken Marengo," in honor of the battlefield where he had just been fighting, and from then on ordered it served to him after every battle. 6 chicken thighs 2 teaspoons olive oil 2 cups coarsely chopped fresh plum tomatoes 1/2 cup chopped green pepper 1/4 cup finely chopped onion 2 cloves garlic, minced 2 tablespoons minced, fresh parsley 1/2 teaspoon dried oregano 1/4 teaspoon ground pepper 1/2 teaspoon salt or to taste Remove and discard skin from thighs. In 3-quart microwave- safe utensil, combine remaining ingredients; cover with plastic wrap. Microwave at HIGH (100% power) 5 minutes, stirring twice. Arrange thighs in circular pattern on top of tomato mixture; spoon mixture over thighs. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn thighs over; re-cover and complete cooking. Let stand, covered, 10 minutes before serving.

CHINESE CHICKENServes 4 The shape of foods affects cooking results. Thin areas cook faster than thicker ones, so meatier portions should always be placed toward the outer edge of the utensil where microwave energy is greater. 4 chicken drumsticks 4 chicken thighs 1/4 cup melted butter 2 tablespoons soy sauce 1/4 teaspoon ground pepper 1/8 teaspoon minced, fresh ginger 1 can (3-ounces) chow mein noodles 1/4 cup sliced almonds Salt to taste Remove and discard skin from drumsticks and thighs. In small bowl, mix butter, soy sauce, pepper and ginger. In blender or food processor fitted with steel blade, finely chop chow mein noodles, almonds and salt; transfer to wax paper. Brush chicken with soy mixture, then roll in noodle mixture to coat all sides. Arrange on microwave-safe roasting pan, with meatier portions toward outside; cover with wax paper. Reserve remaining soy and noodle mixture. Microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time turn legs and thighs over; spoon on remaining soy mixture and sprinkle with remaining noodle mixture. Cover with a double thickness of paper towels. Complete cooking, remove paper towels during last 2 minutes. Let stand, uncovered, 5 minutes before serving.

DRUMSTICKS LITTLE ITALY STYLEServes 4 Do you know how to tell when rice is done? The aim of cooking rice is to have all the little starch granules inside each grain swell with water but not burst. You can tell that rice is undercooked if you pinch a grain and feel a hard or gritty core. You can tell that it's overcooked if you look at a grain closely and find that the edges are split and ragged. It's perfectly cooked if the grain is the same smooth shape as the uncooked grain, only puffed, swollen and soft. 1 cup chopped, canned tomatoes 3/4 cup long grain rice 1 cup chicken broth 1/2 cup dry white wine 1 medium onion, chopped 1 large clove garlic, crushed 1/2 teaspoon dried thyme 5 roaster drumsticks Salt and ground pepper to taste 2 tablespoons or more minced, fresh parsley In a 3 quart microwave-safe utensil combine tomatoes and rice. Stir in broth and wine; add onion, garlic, thyme, and mix well. Cover with plastic wrap; microwave at high (100% power) 5 minutes. Arrange drumsticks over top of mixture, with meatiest portions to the outer edge of utensil. Re-cover with plastic wrap; microwave at HIGH (100% power) 5 minutes then at MEDIUM-HIGH (70% power) 12 minutes per pound. Halfway through cooking time stir and turn drumsticks over. Re-cover and complete the cooking. Let stand, covered 10 minutes before serving. Test for doneness after standing; juices should run clear with no hint of pink when drumstick is pierced. Season with salt and pepper. Add parsley to rice mixture for garnish.

OLIVE MICROWAVED CHICKENMakes 6 Drumsticks When you saw the title of this recipe, did you hesitate because you were concerned that the calories in olives could wreck your diet? Not to worry! Olives are actually a fairly low calorie food, with the average one having only 4-5 calories. The largest jumbo olive has only 12 calories. 6 chicken drumsticks 1 cup slivered onion strips 1/2 cup slivered green pepper strips 1/2 cup thawed lemonade concentrate 1/2 cup ketchup 1/4 cup sliced pimento-stuffed olives 1/4 cup sliced pitted ripe olives 2 teaspoons Worcestershire sauce 1 clove garlic, minced Remove and discard skin from drumsticks. In a 12 x 8-inch microwave-safe utensil, combine remaining ingredients; cover with plastic wrap. Microwave HIGH (100% power) 5 minutes, stirring once. Turn drumsticks in sauce to coat. Arrange drumsticks in circular pattern in sauce with meatier portions toward outside of utensil. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn drumsticks and spoon sauce on top. Re-cover with wax paper; complete cooking. Let stand, covered, 10 minutes before serving.

PENNSYLVANIA DUTCH-COUNTRY DRUMSTICKSServes 2 When you're buying the apples for this recipe, you can tell which ones are Red Delicious by looking at the base of the apples. A Red Delicious always has five knobs or points at the base. 5 roaster drumsticks Salt and ground pepper to taste 6 tablespoons butter or margarine, divided 1/2 cup apple juice (1/4 cup for microwave) 1 tablespoon soy sauce (1-1/2 teaspoons for microwave) 1/4 cup brown sugar, firmly-packed (1/8 cup for microwave) 2 Red Delicious apples, peeled, cored and cut into 8 wedges each 2 tablespoons sugar Conventional Method: Season drumsticks with salt and pepper. In a large skillet over medium heat, melt 3 tablespoons butter. Add drumsticks and brown for 4 to 5 minutes per side. In a measuring cup combine apple juice, soy sauce and brown sugar and pour over drumsticks. Cover and simmer 20 minutes. Turn and simmer 25 minutes longer. Ten minutes before end of cooking time, in another skillet, over medium-high heat, melt remaining butter. Add apple wedges and brown on one side. Sprinkle with sugar and turn. Brown other side. Transfer chicken to serving dish and top with apple wedges. Spoon sauce over top. aMicrowave Oven: Place 2 tablespoons of butter in a 9-inch microwave-safe utensil. Microwave at HIGH (100% power) 40 seconds. Combine 1/4 cup apple juice, 1 1/2 teaspoons soy sauce and 1/8 cup firmly packed brown sugar with melted butter. Place drumsticks in apple juice mixture and turn to coat well. Arrange drumsticks with meatiest portions toward outer edge of utensil. Cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 12 minutes per pound. Half way through cooking time turn drumsticks and spoon sauce over each. Re-cover and complete cooking. Let stand, covered, 5 to 10 minutes. Place 2 tablespoons butter in a 2-quart microwave-safe utensil. Microwave at HIGH 40 seconds. Sprinkle butter with 2 tablespoons firmly packed brown sugar; stir. Place apple wedges in brown sugar mixture; toss gently to coat. Microwave at HIGH 3 minutes, stir. Microwave an additional 3 minutes or until apples are tender. Transfer chicken to serving dish and top with apple wedges. Spoon sauce over top.

ROASTER THIGHS IN WINEServes 4 For the longest shelf life and the best flavor, don't wash the mushrooms called for in this recipe until just before using them. And don't soak them, just lightly mist them or wipe them with a damp paper towel. With soaking, they easily become waterlogged and lose some of their flavor. 4 roaster boneless thigh cutlets 4 strips uncooked bacon, diced 1 cup Burgundy or other dry, red wine 2 tablespoons cognac or brandy 16 small whole onions, peeled 8 ounces sliced, fresh mushrooms, 2 cups 3 tablespoons flour 2 teaspoons minced fresh parsley 1 bay leaf 1 1/2 teaspoons minced, fresh thyme or 1/2 teaspoon dried Cut thigh cutlets in half. In 3-quart microwave-safe utensil, place bacon; microwave at HIGH (100% power) until crisp, 3 to 4 minutes. Combine wine and Cognac and add to utensil with remaining ingredients; stir well. Arrange thighs, with thicker portions toward outer edge, on top of vegetables. Cover with wax paper; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 12 minutes per pound. Halfway through cooking time, stir vegetable mixture and turn cutlets over. Let stand, covered, 15 minutes before serving.

SPICY AFRICAN DRUMSTICKSServes 4 If you eliminate the crushed pepper in this recipe, it could be a dish children would love. Be sure the peanuts you use in the recipe are fresh. Once a package has been opened, keep it in the refrigerator since peanuts rapidly go rancid. As an emergency first aid measure for peanuts that aren't as fresh as you wish they were, try this tip I got from a peanut farmer in Georgia. Put the peanuts in a sieve and pour boiling water over them. The hot water will wash away some of the oils that are responsible for the off-flavor. 6 chicken drumsticks 2 tablespoons vegetable oil 1 cup chopped onion 1 garlic clove, minced 1 can (16-ounces) tomato puree 1/2 teaspoon salt or to taste 1/8 teaspoon crushed red pepper 1/4 cup peanut butter 1/4 cup chopped peanuts Remove and discard skin from drumsticks. In a 12 x 8-inch microwave-safe utensil, combine oil, onion and garlic. Cover with plastic wrap; microwave at HIGH (100% power) 5 minutes or until onions are tender. Stir in tomato puree, salt and red pepper. Arrange drumsticks in utensil with meatier portion toward outside; spoon tomato sauce over top. Cover with wax paper; microwave at MEDIUM-HIGH (70% power) 10 minutes per pound. Halfway through cooking time, turn drumsticks over; re-cover with wax paper and microwave remaining time. Remove drumsticks to serving platter; cover with foil and let stand 10 minutes. Stir peanut butter and peanuts into tomato sauce. Cover with plastic wrap; microwave at HIGH 2 minutes. To serve, spoon sauce over drumsticks.

CORNUCOPIA STUFFED ROASTERServes 8 A roaster stuffed with vegetables and rice is a tasty meal in one dish. The stuffing doesn't increase the cooking time, which is about one hour less in a microwave than required for conventional roasting. 1 whole roaster (about 6 pounds) 1/4 cup hot water 1/4 cup butter or margarine 1 cup frozen peas and carrots 1 1/2 cups cooked rice 2 tablespoons minced fresh parsley 1/2 teaspoon dried thyme 1 teaspoon salt or to taste Browning spray (optional) Remove giblets. In a 1-cup glass measuring cup, place water and butter; microwave at HIGH (100% power) 1 minute. In 1-quart microwave-safe utensil, place peas and carrots; cover. Microwave at HIGH 4 minutes, stirring once; drain. In a small bowl, combine rice, melted butter mixture, peas and carrots, parsley, thyme and salt. Place in cavity of roaster; with rounded wooden picks, fasten skin across cavity opening and at neck. Place roaster, breast side down, on microwave-safe roasting pan. Spray with browning spray or brush roaster with melted butter if desired; cover with wax paper. Microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power). Cook 12 minutes per pound, brushing with drippings several times during cooking. Halfway through cooking time, turn roaster over, using paper towels to protect hands. Pour off drippings and reserve, if desired. Baste roaster with drippings or use browning spray; cover with wax paper and complete cooking. Let stand, covered with aluminum foil, 20 minutes. Test for doneness after standing; juice should run clear with no hint of pink when thigh is pierced. To serve, spoon stuffing into serving bowl and slice roaster. CHICKEN WING PAELLAServes 4-6 Paella is a Spanish dish with a mixture of rice, vegetables, meat and sometimes shellfish. I lived in Spain for a couple of years and came to the conclusion that there must be almost as many versions of Paella as there are Spanish cooks$which means that you have a lot of latitude to vary the ingredients according to what you have handy in your refrigerator. I like this better the next day, when the different flavors have had a chance to "marry." 10 chicken wings 1 pound sweet Italian sausage links 1 teaspoon browning sauce 1 large onion, chopped 1 sweet red pepper, cut into thin strips 1 medium-sized zucchini, chopped 1 can (16-ounces) tomatoes, undrained 1/2 cup hot water 1 teaspoon salt or to taste 1 teaspoon dried oregano 1/2 teaspoon paprika 1/2 teaspoon ground turmeric 1/2 teaspoon Tabasco 2 cups hot cooked rice 1 cup frozen peas, thawed Cut wing-tip section from wings. Set tips aside to cook later in soup or stew, if desired. Brush sausages with browning sauce; cut into 1-inch pieces. In 3-quart microwave-safe dish, place sausage pieces; cover with wax paper. Microwave at HIGH (100% power) 6 to 7 minutes, or until sausage loses its pink color, stirring twice. With slotted spoon remove sausage. To drippings in dish, add onion, red pepper and zucchini; cover with plastic wrap. Microwave at HIGH 5 minutes, stirring twice. Add tomatoes, browned sausages, water, salt, oregano, paprika, turmeric and Tabasco; stir to blend. Arrange chicken wings in circular pattern on top of tomato mixture. Cover with plastic wrap; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power); cook 10 minutes per pound. Halfway through cooking time, turn wings over; re-cover and complete cooking. Stir in hot cooked rice and peas; microwave at HIGH 3 minutes. To warm for serving, cover with plastic wrap to speed cooking and microwave at HIGH until heated through. Let stand 5 minutes before serving.

CHAPTER THREE-CHICKEN FOR DIETERS

Are you concerned about the cholesterol in your diet?
Are you watching calories and trying to cut down on fat?
Has your doctor suggested that you consume less salt?

Then read on. The wonderful thing about chicken is that the low cholesterol and the low calorie recipes are the same. And the flavors that add spark to a low calories recipe are the same ones that can help you get along with little or no salt.

Chicken is the dieter's ray of sunshine. Except for turkey breast, no other popular meat is as low in calories as skinless chicken breast. A 3-ounce portion of skinless broiled chicken breast has only 115 calories. An equivalent size portion of cooked lean trimmed beef would average 189 calories, and cooked lean, trimmed pork is 198 calories.

Chicken is also lowest in saturated fat compared with non-poultry meats.

Grams of Saturated Fat
Cooked 3-ounce portion skinless chicken breast: 0.4
Average cooked 3-ounce portion of chicken: 1.1
Average cooked 3-ounce portion of lean, trimmed beef: 3.4
Average cooked 3-ounce portion of lean, trimmed pork: 3.8

To avoid both fat and calories when cooking with chicken:

_Choose breast meat. This is the leanest part of the bird and has less than half the fat of, for example, thigh meat. Because of its low fat content, it's the only meat I ever serve Frank, and it's the only meat he ever asks for in restaurants.

_Remove the skin. Forty percent of the fat in poultry is attached to the skin and therefore can be easily removed. This is in contrast with other meats, where the fat is dispersed throughout the meat and not so easily removed. One point, though. If you're broiling or baking or grilling chicken, leave the skin on until you're finished cooking; otherwise the meat will lose too much moisture and become tough. I've watched tests done at the Perdue Tenderness Laboratory in which they measured the tenderness of breast meat roasted with the skin and without the skin. The meat cooked with the skin retained its moisture and was startlingly more tender than the meat cooked without the skin.

_Roast, broil, poach, or grill chicken instead of frying it.

_Substitute low fat dairy products in recipes. Use yoghurt or light sour cream instead of sour cream, and non- fat milk instead of regular milk. To be honest, the taste isn't as rich, but if you're watching calories and cholesterol, these substitutions make a substantial difference. For example, plain low fat yoghurt is 122 calories per cup and light sour cream about 360 calories, while the same amount of regular sour cream is 440 to 454 calories. Non-fat milk is 80 to 90 calories per 8-ounce glass, while whole milk is 150 to 160 calories.

_Replace oil or fat in marinades with fresh lemon or lime juice, or with wine or vinegar.

_Broil with wine instead of butter.

_Take advantage of non-caloric pan sprays.

_If you're really counting every single calorie, you may want to choose Cornish hens rather than the older broilers and roasters. Cornish hens and broilers are young birds and they bear the same relationship to the older roasters that veal does to beef: the younger the animal, the lower the fat content. For comparison, the white meat of a Cornish is 35 calories per ounce of cooked meat; the white meat of a broiler is 45 calories per cooked ounce. For low salt diets:

_Avoid prepared sauces such as barbecue sauce or ketchup: usually they are high in salt.

_Season chicken with foods that are naturally high in potassium, such as tomatoes, citrus, raisins or bananas. When you eat foods high in potassium, you don't miss the sodium so much. Tomato paste, by the way, is very high in potassium, and does not have as much added salt as most prepared or canned foods.

_Season foods with garlic, onion, wine and a variety of herbs and spices. Again, you'll miss the sodium less.

_Trick your palette by cooking with your own flavored vinegars. Use a cup of whichever fresh herb you can find, such as tarragon or mint or dill, for two cups of plain white vinegar and then add a garlic clove or twist of lemon peel. Store in a screw top jar for several days and if you want it really strong, leave it for a week. You might taste it along the way to see if it's too strong. Finally, strain it and pour into a sterilized bottle and seal.

_Season chicken with concentrated homemade chicken broth. Make chicken stock (use the recipe on page ___, but omit the salt), boil it down until it's concentrated, and then freeze it in ice cube trays. Use individual cubes to intensify the flavor of casseroles or stir fry dishes.

After a couple of weeks of following a low salt diet, you'll find that your taste changes and that you'll actually be satisfied with far less salt. You'll even find that the olives and potato chips and peanuts that once tasted just right, now seem too salty. We've found that with salt, the less you eat, the less you feel you need$but be patient because this doesn't happen overnight.

For that matter, a preference for low fat cooking may not happen overnight either. In fact, to level with you, I think that in most cases it won't happen overnight. If you're not used to the low fat substitutions for rich sauces and gravies, some of the recipes in this chapter may seem downright Spartan to you the first time you try them. But once you're used to them, you may find as Frank and I have, that with time it's not only possible to get used to lighter cooking, it's actually possible to prefer it.

BARBECUE DRUMSTICKSServes 8 Microwave Recipe To save additional fat and calories, remove the skin from the drumsticks. I wouldn't recommend this for a conventional oven recipe because the meat would dry out. But microwaving retains moisture, and the sauce adds flavor. 8 roaster drumsticks 1 cup water 1/2 cup finely chopped onion 1/3 cup tomato paste 1 tablespoon vinegar 2 cloves garlic, minced 1-1/2 teaspoons chili powder 1 teaspoon dry mustard 1/4 teaspoon ground pepper Remove skin from drumsticks and discard. In 4-cup glass container, combine water, onion, tomato paste, vinegar, garlic, chili powder, mustard and pepper until well blended. Cover with plastic wrap; microwave at HIGH (100% power) 5 minutes. Stir and microwave, uncovered, 5 minutes longer. Pour half the mixture over bottom of a 12 x 8-inch microwave-safe utensil. Place drumsticks in sauce with meatier portions toward outer edge of utensil. Pour remaining sauce over drumsticks; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 12 minutes per pound. Halfway through cooking time, turn drumsticks over and move drumsticks to sides of utensil. Re-cover with wax paper; complete cooking. Let stand, covered, 15 minutes before serving. Nutritional Figures Per Serving Calories 94. Protein 16 grams. Carbohydrate 3 grams. Fat 2 grams. Cholesterol 51 mg. Sodium 142 mg. BURGUNDY CHICKENServes 4 Microwave Recipe The Perdue home economists say that microwave recipes are often more nutritious than their conventional versions because microwaving requires much less liquid, ensuring that vitamins and minerals are not washed away. 1 chicken, cut in serving pieces 1/2 cup Burgundy or other dry red wine 1/2 cup low-sodium chicken broth 1 teaspoon dried thyme leaves 1/4 teaspoon ground pepper 1 bay leaf 1/2 pound pearl onions, peeled 1/4 pound small mushrooms, sliced 8 small new potatoes, cut into quarters 2 carrots (about 1 cup), thinly sliced 2 tablespoons water 1-1/2 tablespoon cornstarch Remove and discard skin and visible fat from the larger chicken pieces. In a 3-quart microwave-safe utensil, combine wine, chicken broth, thyme, pepper, and bay leaf. Add onions, mushrooms, potatoes, and carrots. Cover and microwave at HIGH (100% power) 5 minutes. Arrange chicken on top of vegetables, bone-side up, with meatier portions toward outer edge of utensil. Cover with wax paper; microwave at HIGH 15 minutes. Turn chicken pieces over and rearrange, spooning vegetable mixture over each piece. Re- cover; microwave 5-6 minutes per pound or until chicken and vegetables are fork tender. Remove chicken pieces and vegetables; cover to keep warm. In microwave-safe cup, combine water and cornstarch. Add small amount of hot pan juices to cup and stir to blend; gradually stir cornstarch mixture into remaining juices. Microwave on HIGH 2 minutes; stir and microwave 2 minutes longer or until boiling. Serve sauce over chicken and vegetables. Nutritional Figures Per Serving Calories 438. Protein 42 grams. Carbohydrate 29 grams. Fat 17 grams. Cholesterol 122 mg. Sodium 137 mg. CHICKEN AU POIVREServes 4 Pepper's piquant flavor helps disguise the lack of salt. l roaster boneless breast or 1 package thin sliced roaster breast 2 tablespoons flour 2 teaspoons cracked black pepper l teaspoon dry mustard 2 tablespoons vegetable oil 1 clove garlic, minced 1/2 cup dry red wine 1 tablespoon minced, fresh parsley Remove and discard visible fat from boneless breast; slice thin. (You can skip this step if you have the thin sliced roaster breast.) Place chicken slices between sheets of plastic wrap and pound to 1/8 inch thickness. On wax paper, combine flour, pepper and mustard. Lightly coat chicken with flour mixture, pressing to make pepper adhere. In large skillet over medium-high heat, heat oil. Add garlic; saute 30 seconds. Place chicken in skillet so that pieces do not touch. Cook about 3 minutes or until lightly browned, turning once. Remove to serving platter; keep warm. Pour off fat; stir in wine. Cook over high heat, stirring constantly 2 to 3 minutes or until thickened and liquid is reduced by one-half. Stir in parsley. Spoon sauce over chicken.

Nutritional Figures Per Serving
Calories 255. Protein 36 grams. Carbohydrate 5 grams.
Fat 9 grams. Cholesterol 90 mg. Sodium 81 mg.

CHICKEN PROVENCALServes 4 Microwave Recipe Do you know why you brown chicken first in traditional stews and casseroles? It's to seal in the juices. You don't need to in microwave cooking, so you save the fat calories from the butter or margarine or oil you'd use for browning, and the chicken still ends up moist and tender. 4 chicken breast halves 3 cups coarsely chopped fresh Italian plum tomatoes

or a 28-ounce can, drained 1-1/2 cups sliced mushrooms (12-ounces) 1/3 cup chopped onion 1 clove garlic, minced 1/2 teaspoon dried basil 1/4 teaspoon salt or to taste 1/4 teaspoon ground pepper 2 tablespoons dry white wine 1 tablespoon cornstarch 2 tablespoons minced fresh parsley Remove and discard skin from chicken breasts. In a 3-quart microwave-safe utensil, combine tomatoes, mushrooms, onion, garlic, basil, salt and pepper. Cover with wax paper. Microwave at HIGH (100% power) 5 minutes. Meanwhile, in cup combine wine and cornstarch, stir into tomato mixture. Place chicken breasts, bone-side up and meatier portions toward outside of utensil, on top of tomato mixture. Cover with wax paper; microwave at HIGH 5 minutes. Reduce power to MEDIUM-HIGH (70% power) and cook 10 minutes per pound. Halfway through cooking time, turn chicken breasts over and stir tomato mixture. After cooking, let stand, covered, 10 minutes. Remove chicken to serving platter; stir parsley into tomato mixture and spoon some over breasts; serve remaining sauce on side.

Nutritional Figures Per Serving Calories 347. Protein 63 grams. Carbohydrate 13 grams. Fat 4 grams. Cholesterol 152 mg. Sodium 283 mg.

CHICKEN RATATOUILLEMakes 6 drumsticks. When "ratatouille" appears in a recipe's name, you can be sure it will have eggplant in it and probably tomatoes and peppers as well. These vegetables will be noticeably more delicious if you use them very fresh rather than after storage in the refrigerator. The flavor of these vegetables all deteriorate at refrigerator temperatures. They're warm weather crops and nature didn't mean for them to be in the chilling temperatures of a refrigerator. 6 chicken drumsticks 2 tablespoons vegetable oil 1 cup coarsely chopped onion 1 clove garlic, minced 1/2 pound eggplant, peeled and cubed 2 medium zucchini (about 1/2 pound) cubed 2 medium tomatoes, coarsely chopped 1 green pepper, cut in thin 1-inch strips 1 tablespoon minced, fresh basil or 1 teaspoon dried 3/4 teaspoon minced, fresh oregano or 1/4 teaspoon dried 1/4 teaspoon ground pepper Remove and discard skin and visible fat from drumsticks. In large skillet, over medium-heat, heat oil. Add drumsticks; cook about 15 minutes, turning until browned on all sides. Remove drumsticks; drain on paper towels. Add onion and garlic; cook 1 minute, stirring frequently. Add eggplant, zucchini, tomatoes, green pepper, basil, oregano and pepper. Cook 5 minutes, stirring occasionally. Place drumsticks in vegetable mixture; cook about 30 minutes longer or until drumsticks are tender, occasionally spooning vegetables over chicken.

Nutritional Figures Per Drumstick Calories 126. Protein 12 grams. Carbohydrate 8 grams. Fat 6 grams. Cholesterol 33 mg. Sodium 41 mg.

CHICKEN IN MUSTARD SAUCEServes 4 If controlling sodium is important to you, use an ordinary table wine for the white wine called for in this recipe. Cooking wines often contain salt and should be avoided by anyone who is watching sodium intake. Likewise, sweet wines and fortified ones such as sherry, Madeira and Marsala should be used sparingly because they are higher in calories than dry wines. No wines contain alcohol after cooking. 1 roaster boneless breast or 1 package thin sliced roaster breast 3 tablespoons vegetable oil, divided 1/2 pound mushrooms, sliced (2 cups) 2 tablespoons minced, fresh parsley l tablespoon minced shallot or scallion l/8 teaspoon ground pepper l/2 cup low-sodium chicken broth l/4 cup dry white wine l tablespoon Dijon mustard Remove and discard visible fat from breast; slice thin. (If using thin sliced product, skip this step.) In a large skillet over medium-high heat, heat 2 tablespoons oil. Add breast slices a few at a time, placing so that pieces do not touch. Saute 4 minutes, turning once, until chicken is lightly browned on both sides. Remove from skillet; keep warm. Heat remaining oil. Add mushrooms, parsley, shallot and pepper. Stirring frequently, cook 2 minutes. Stir in broth and wine; bring to a boil and cook until liquid is reduced by half (about 1/3 cup). Reduce heat to low; stir in mustard until well blended. Spoon over chicken.

Nutritional Figures per Serving Calories 286. Protein 37 grams. Carbohydrate 4 grams. Fat 13 grams. Cholesterol 90 mg. Sodium 201 mg.

CHICKEN VERONIQUEServes 4 Any recipe with the name Veronique will have grapes in it. When buying grapes at the supermarket, you can tell how fresh they are by how green and pliable the stem is. Another way of telling is to give the bunch a quick shake. If it's fresh, none of the individual grapes should fall from the bunch. I should warn you, though, that shaking the bunch will not do anything for your popularity with the store's produce manager. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1/2 lemon Ground pepper 1 tablespoon unsalted margarine 1-1/2 teaspoons cornstarch 1/2 cup low-sodium chicken broth 1/4 cup dry white wine 1 cup seedless green grapes, halved Remove and discard any visible fat. Butterfly breast halves to make scaloppine. Skip the previous step if you are using thin sliced boneless roaster breasts. Rub with lemon and sprinkle lightly with pepper. In large skillet over medium heat, melt margarine. Add scaloppine, in batches if necessary, so that they do not touch. Saute 4 minutes, turning once, until chicken is lightly browned on both sides and just cooked through. Remove from skillet; keep warm. In small bowl, stir together cornstarch, broth and wine until smooth; add to skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in grapes until heated through. To serve, spoon grapes and sauce over chicken.

Nutritional Figures Per Serving Calories 233. Protein 36 grams. Carbohydrate 9 grams. Fat 5 grams. Cholesterol 90 mg. Sodium 87 mg.

CHICKEN BREASTS WITH VEGETABLESServes 4 Whenever possible, choose crisp, fresh vegetables over their canned or frozen counterparts. Fresh vegetables have better color, flavor and texture. When using frozen or canned products, be sure to look for those with no salt added. This kind of nutritious, high vitamin, low calorie meal that features breast meat is a mainstay for Frank and me, and it has been for him for a long time. His grown daughter, Bev Nida, tells me that one of her childhood memories of Frank was that if he was late for dinner, ("and he always was"), everyone knew to save a chicken breast for him.

4 chicken breasts halves 2 tablespoons unsalted margarine 2 large carrots, cut into matchstick strips (1-1/2 cups) 2 ribs celery, cut into matchstick strips (1-1/2 cups) 1 green pepper, cut into matchstick strips (1 cup) 1 small shallot, minced 1 cut low-sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch Remove and discard skin and visible fat from chicken breasts. In large skillet over medium heat, melt margarine. Add chicken, cook 10 to 15 minutes, turning until browned on all sides. Remove chicken; drain on paper towels. Add carrot, celery, green pepper, and shallot; cook stirring constantly, 2 minutes. Remove vegetables; set aside. Stir in broth and pepper; add chicken. Reduce heat to low; cover and simmer 15 minutes or until chicken is cooked through. Remove breasts to serving plate; keep warm. In cup, stir together water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in vegetables ; cook until heated through. To serve, spoon vegetables over chicken. Nutritional Figures Per Serving

Calories 380. Protein 62 grams. Carbohydrate 9 grams. Fat 9 grams. Cholesterol 152 mg. Sodium 201 mg.

CHICKEN STROGANOFFServes 4 This is a 1990s version of a nineteenth-century Russian classic. By substituting plain, lowfat yogurt for sour cream, you're decreasing the calories in this recipe by 332 calories. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons vegetable oil, divided 2 medium onions, thinly sliced 1/2 pound mushrooms, thinly sliced (2 cups) 1 clove garlic, minced 1/2 cup low sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch 1 container (8-ounces) plain low-fat yogurt hot cooked noodles, cooked without salt Remove and discard visible fat from chicken; slice chicken in thin strips. In large skillet over medium heat, heat 1 tablespoon oil. Add onions; cook 2 minutes, stirring frequently. Add mushrooms; cook 3 minutes longer. Remove vegetables from skillet; set aside. Heat remaining oil in skillet. Add chicken and garlic; cook 3 minutes or until chicken turns white, stirring frequently. Return vegetables to skillet; add broth and pepper.

In cup, blend water and cornstarch; stir into skillet. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Remove from heat; stir in yogurt until well blended. Heat gently over low heat (do not boil). Serve over noodles.

Nutritional Figures Per Serving Calories 427. Protein 65 grams. Carbohydrate 13 grams. Fat 12 grams. Cholesterol 155 mg. Sodium 182 mg.

CITRUS-MARINATED CHICKEN WINGSServes 3 Taste tests show that the parts of the bird that get the most exercise, such as the wings, leg, and neck have the deepest flavor. The seasonings in this recipe bring out the wonderful flavor of wings. 10 chicken wings 3 tablespoons vegetable oil grated peel and juice of 1 lemon grated peel and juice of 1 orange 2 cloves garlic, minced 6 whole cloves 2 bay leaves Fold wing tips back to form triangles. Place wings in shallow baking pan. In small saucepan, stir together remaining ingredients and heat over medium heat 5 minutes. Pour mixture over wings. Cover; refrigerate several hours or overnight. Preheat oven to 400oF. Bake wings 30 minutes or until tender, basting occasionally.

Nutritional Figures Per Serving Calories 137. Protein 9 grams. Carbohydrate 2 grams. Fat 10 grams. Cholesterol 25 mg. Sodium 24 mg.

ROASTER BREAST A L'ORANGEServes 6 If you have a choice when buying the orange for this recipe, buy a Valencia in preference to a Navel. Navel oranges are excellent eating oranges, but they're not good juice oranges; the juice develops an off flavor if not used within half an hour. The Valencia, on the other hand, has a more stable flavor in its juice form. 1 roaster breast 1-1/2 tablespoons cornstarch 1-1/2 tablespoons firmly packed brown sugar Dash ground pepper 2/3 cup orange juice 2/3 cup low-sodium chicken broth 1/4 cup julienne-cut orange peel strips 1 tablespoon fresh lemon juice Preheat oven to 350oF. Place breast skin-side up in roasting pan; roast 45 minutes. Meanwhile, in 2-quart saucepan, stir together cornstarch, sugar and pepper. Gradually stir in orange juice and broth until smooth. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Remove from heat. Stir in orange peel and lemon juice. Roast chicken, basting frequently with sauce for 20 minutes longer or until juices run clear with no hint of pink when a cut is made near the bone. Heat remaining sauce and serve with roaster breast.

Nutritional Figures Per Serving Calories 168. Protein 20 grams. Carbohydrate 9 grams. Fat 5 grams. Cholesterol 54 mg. Sodium 54 mg.

CORNISH HENS WITH MUSHROOMSServes 4 Skim milk contains all the calcium and protein of whole milk. Use it to make a prudent version of mushroom "cream" sauce. 2 fresh Cornish game hens 3 tablespoons vegetable oil 1/2 pound mushrooms, halved or quartered 2 small onions, peeled and cut in thin wedges 1 cup low-sodium chicken broth 1/8 teaspoon ground pepper 2 bay leaves 1 cup skim milk 1 tablespoon cornstarch Remove and discard any fat from cavities of hens. In a 5- quart Dutch oven or large deep skillet, over medium heat, heat oil. Add hens; cook about 20 minutes, turning to brown on all sides. Remove hens from pan and set aside. Pour off all but 2 tablespoons drippings; stir in mushrooms and onion. Cook 3 minutes or until tender, stirring occasionally. Stir in broth, pepper and bay leaves. Return hens to pan; reduce heat to medium low. Cover and simmer 45 minutes or until tender. Remove hens to serving platter and cut in half. Discard bay leaves. In cup, blend milk and cornstarch until smooth; stir into liquid in pan. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Serve sauce with hens.

Nutritional Figures Per Serving Calories 446. Protein 38 grams. Carbohydrate 9 grams. Fat 28 grams. Cholesterol 111 mg. Sodium 151 mg. CORNISH HENS WITH APPLE STUFFINGServes 4 Microwave Recipe No extra cooking time is needed when you stuff fresh Cornish game hens before microwaving. 2 fresh Cornish game hens 3 tablespoons unsalted margarine, divided 1 tart red apple, coarsely chopped 1/4 cup chopped celery 1/4 cup chopped onion 1 cup fresh whole-wheat bread cubes (2 slices) 1/2 teaspoon poultry seasoning 1/8 teaspoon ground pepper 2 tablespoons cider or apple juice divided 1/4 teaspoon paprika Remove and discard any fat from cavities of hens. Place 2 tablespoons margarine in a 4 cup glass container; microwave at HIGH (100% power) 45 seconds. Add apple, celery and onion; cover with plastic wrap. Microwave at HIGH (100% power) 3 minutes, stirring once. Stir in bread cubes, poultry seasoning, pepper and 1 tablespoon cider. Spoon stuffing mixture lightly into cavities and close openings with toothpicks. Arrange hens, with legs pointing toward center, on microwave-safe roasting utensil. Place remaining 1 tablespoon margarine in custard cup; microwave at HIGH 25 seconds. Stir in remaining 1 tablespoon cider and paprika; brush mixture on hens. Cover hens with wax paper. Microwave at MEDIUM HIGH (70% power) 10 minutes per pound (combined weight of both hens). Let stand, covered, 10 minutes. To serve, cut hens in half.

Nutritional Figures Per Serving Calories 436. Protein 35 grams. Carbohydrate 13 grams. Fat 26 grams. Cholesterol 110 mg. Sodium 170 mg.

CURRIED ROASTER DRUMSTICKSServes 4 In this recipe, you'll see vegetable oil instead of butter or margarine or lard. Solid fats contain saturated fat, either because they came from animal sources (butter or lard) or because they have been hydrogenated (shortening or margarine). 5 roaster drumsticks 2 tablespoons vegetable oil 2 medium apples (diced 2 cups) 3/4 cup chopped onion 1 clove garlic, minced 1 tablespoon curry powder 1 teaspoon ground ginger 1/4 teaspoon ground pepper 1-1/2 cups low-sodium chicken broth 3 tablespoons cold water 1-1/2 tablespoons cornstarch Remove and discard skin and visible fat from drumsticks. In large skillet over medium-high heat, heat oil. Add drumsticks; cook about 15 minutes, turning until browned on all sides. Remove; drain on paper towels. Pour off all but 1 tablespoon fat. Add apple, onion, garlic, curry, ginger and pepper; cook 2 to 3 minutes, stirring frequently. Stir in broth. Return chicken to skillet; reduce heat to medium low. Simmer, uncovered, stirring occasionally for 40 minutes or until chicken is tender and cooked through. Remove chicken to platter; keep warm. In cup, blend water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring occasionally. Spoon sauce over chicken.

Nutritional Figures Per Serving Calories 207. Protein 17 grams. Carbohydrate 15 grams. Fat 9 grams. Cholesterol 51 mg. Sodium 74 mg.

GREEK LEMON CHICKENServes 4 This recipe adapts well to barbecuing. 1 chicken (3 pounds), quartered 1/2 cup fresh lemon juice (about 2 lemons) 2 tablespoons cold pressed (extra virgin) olive oil 1 medium-sized onion, sliced into thin rings 2 tablespoons minced fresh oregano or 2 teaspoons dried 2 teaspoons minced fresh thyme or 1/2 teaspoon dried 1/4 teaspoon ground black pepper Cayenne pepper to taste (optional) Lemon wedges, fresh oregano and thyme leaves (optional garnish) Remove and discard visible fat from chicken. In large, shallow bowl, combine remaining ingredients except garnishes. Add chicken and marinate in refrigerator 30 minutes or longer. Preheat broiler. Drain chicken from marinade; place on rack in broiler pan. Broil chicken quarters, 4 inches from heat, for 30 to 35 minutes or until cooked through, turning and basting with marinade 3 to 4 times during cooking. Add onion rings during last 10 minutes of broiling time. Serve chicken with onion slices and garnish with lemon wedges, and sprigs of fresh oregano and thyme, if desired.

Nutritional figures per serving Calories 389. Protein 38. Carbohydrate 5 grams. Fat 24 grams. Cholesterol 122 mg. Sodium 110 mg.

LEMON DRUMSTICKS AND THIGHSServes 4 Both the grill and the broiler are good friends to the dieter because any fat that cooks out of your chicken just drops away into the fire or pan below. The juice and rind from lemons help achieve tasty, no salt basting. 4 chicken drumsticks 4 chicken thighs 1/3 cup lemon juice 3 tablespoons water 2 tablespoons vegetable oil 1 tablespoon finely shredded lemon peel 1 clove garlic, minced 1/4 teaspoon salt (or less) 1/8 teaspoon ground pepper Remove and discard skin and visible fat from drumsticks and thighs. Place in large, shallow dish. In small bowl, stir together lemon juice, water, oil, lemon peel, garlic, salt and pepper; pour over chicken. Cover; refrigerate several hours or overnight, turning occasionally. Prepare outdoor grill for cooking or preheat broiler. Remove from marinade. Grill 6 inches from source of heat or broil indoors, cooking about 30 to 40 minutes or until tender and golden brown; turn and baste frequently with marinade.

Nutritional Figures Per Serving Calories 220. Protein 26 grams. Carbohydrate 2 grams. Fat 12 grams. Cholesterol 80 mg. Sodium 217 mg.

ORIENTAL CHICKEN AND VEGETABLESServes 4 Fresh garlic is definitely better than powdered garlic. If you haven't been using it, give fresh garlic a try. Look for garlic cloves with plump, firm heads that have a fresh appearance. The paper-like casing should be dry and should completely cover the individual garlic cloves, and there should be no trace of sprouting. Store garlic in a cool, dry place, but don't refrigerate it. I asked a garlic grower why not, and he told me that cool temperatures can increase the garlic's tendency to sprout. 4 roaster boneless thigh cutlets 2 tablespoons cornstarch Ground pepper to taste 1 cup low-sodium chicken broth at room temperature 1 tablespoon reduced-sodium soy sauce 2 tablespoons vegetable oil 2 tablespoons sliced scallions 1 clove garlic, minced 1 cup diagonally sliced carrots (about 2 medium) 1 cup snow peas 1 cup well-drained bean sprouts 1 can (8-ounces) sliced water chestnuts, drained hot cooked rice (cooked without salt) Trim visible fat from thighs; cut chicken in thin strips. In small bowl, stir together cornstarch and pepper. Gradually stir in broth and soy sauce until smooth; set aside. In wok or large skillet over medium-high heat, heat oil. Add green onions and garlic; stir-fry 30 seconds. Add chicken and carrots; stir-fry 3 to 5 minutes or until chicken turns white and carrots are tender crisp. Add snow peas, bean sprouts and water chestnuts. Stir-fry to heat through. Re-stir cornstarch mixture; add to wok. Over medium heat, bring to a boil; boil l minute, stirring constantly. Serve over rice.

Nutritional Figures Per Serving Calories 304. Protein 28 grams. Carbohydrate 17 grams. Fat 13 grams. Cholesterol 73 mg. Sodium 268 mg.

PASTA PRIMAVERA WITH CHICKENServes 6 Because freshly grated Parmesan cheese has a more intense flavor than pre-grated cheese, you can use less of it, and in the process, you'll be saving on both fat and calories. When I'm cooking pasta for Frank, I omit both the oil and salt called for in the directions on the pasta package. If we're having guests, though, I use the salt and oil called for in the package directions; people who aren't used to low-fat, low-salt cooking would find it pretty bland otherwise. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons vegetable oil, divided 4 scallions, cut in julienne strips (about 1/2 cup) 2 cloves garlic, minced 1 pound asparagus, peeled, cut in 2-inch pieces or julienne zucchini (about 2 cups) 2 carrots, peeled, cut in julienne strips (about 1 cup) 1/2 cup low-sodium chicken broth 1/2 cup dry white wine 1/4 cup minced fresh parsley 1 1/2 teaspoons minced, fresh oregano, or 1/2 teaspoon dried 1/8 teaspoon ground pepper 1/2 pound spaghetti, cooked, drained 1/3 cup freshly grated Parmesan cheese Slice breast meat into thin strips. In a large skillet, over medium-high heat, heat 1 tablespoon oil. Add scallions and garlic; cook 1 minute, stirring frequently. Add chicken; cook 2 to 3 minutes or until chicken turns white, stirring constantly. Remove chicken and vegetables; set aside. Heat remaining oil in skillet; add asparagus and carrots and cook 2 minutes, stirring frequently. Stir in broth, wine, parsley, oregano and pepper; simmer 1 to 2 minutes or until vegetables are tender crisp. Place spaghetti on large platter; top with chicken mixture. Sprinkle with cheese. Toss and serve.

Nutritional Figures Per Serving Calories 417. Protein 48 grams. Carbohydrate 34 grams. Fat 9 grams. Cholesterol 105 mg. Sodium 185 mg. PINEAPPLE-MINTED ROASTERServes 8 Microwave Recipe Fat attracts more microwave energy than muscle does. That's good for you if you're on a low-fat diet because when you microwave chicken, the fat will render out into the drippings where you can easily discard it. 1 whole roaster (about 6 pounds) 1 can (20-ounces) pineapple chunks in their own juice about 1/2 cup pineapple juice, orange juice, or water 1-1/2 tablespoons cornstarch 5-6 small sprigs fresh mint or 1-1/2 teaspoons dried mint leaves 2 tablespoons unsalted margarine, melted Remove and discard any visible fat from roaster cavity. Remove giblets. Place, breast side down, on microwave-safe roasting utensil. Drain pineapple chunks, reserving juice and chunks. Add additional juice or water to reserved juice to measure 1-1/2 cups. Place cornstarch in 4-cup glass container and gradually stir juice into cornstarch until smooth. Microwave at HIGH (100% power) 2 minutes; stir and microwave 2 minutes longer or until mixture boils and thickens. Add mint (if using fresh mint, remove sprigs after five minutes). Remove 1/2 cup of mixture for glaze; stir pineapple chunks into remaining mixture for sauce and set aside. Brush roaster with melted margarine; cover with wax paper. Microwave at MEDIUM-HIGH (70% power) 10 to 12 minutes per pound, brushing with glaze several times during cooking. Halfway through cooking time, turn roaster over, using paper towels to protect hands. Pour off drippings and reserve, if desired. Baste bird with glaze and cover again with wax paper; complete cooking. Let stand, covered with aluminum foil, 20 minutes. (Standing time is important even if Bird-Watcher Thermometer has popped.) After standing time, juice should run clear with no hint of pink when thigh is pierced. To reheat sauce, microwave at HIGH for two minutes. Serve hot sauce with roaster.

Nutritional Figures Per Serving: Calories 343. Protein 38 grams. Carbohydrate 14 grams. Fat 14 grams. Cholesterol 107 mg. Sodium 97 mg. ROASTED CORNISH HENS WITH NEW POTATOESServes 4 When you combine tender-skinned new potatoes with Cornish game hens, you have almost a complete meal in one pan. Add a fresh green vegetable to complete a wholesome menu. 2 fresh Cornish game hens vegetable cooking spray 2 tablespoons unsalted margarine, melted 1 teaspoon minced shallot or scallion 1 and 1/2 teaspoons fresh rosemary or 1/2 teaspoon dried ground pepper to taste 6 small new potatoes, quartered 16 pearl onions, peeled 1 cup low-sodium chicken broth 2 tablespoons cold water 1 tablespoon cornstarch Preheat oven to 350oF. With sharp knife or poultry shears, cut hens lengthwise in half. Remove and discard any visible fat from cavity. Spray shallow roasting pan lightly with vegetable cooking spray. Place hens skin-side up in pan. Stir together margarine and shallot; brush on hens and sprinkle with rosemary and pepper. Arrange potatoes and onions around hens. Cover pan with foil. Bake 20 minutes. Uncover and continue baking, basting occasionally, 20 to 30 minutes or until hens and vegetables are tender. Remove to serving platter. Cover with foil; keep warm. Pour pan drippings into measuring cup. Allow to stand several minutes until fat drippings separate from hen juices; discard fat. Return hen juices to roasting pan; add broth. Bring to a boil over medium heat, stirring up brown bits from bottom of pan. In cup, blend water and cornstarch until smooth; stir into broth mixture. Bring to a boil; boil 1 minute, stirring constantly. Serve gravy with hens and vegetables. Nutritional Figures Per Serving Calories 463. Protein 38 grams. Carbohydrate 25 grams. Fat 23 grams. Cholesterol 110 mg. Sodium 129 mg.

ROASTER PAPRIKASHServes 8 This comment has nothing to do with this recipe, but I'm slipping it in here because I thought you might like to know about it! Fitness declines if you exercise two days or less each week. Fitness is maintained if you exercise three days a week. Fitness is improved if you exercise four or more days a week. 1 whole roaster (about 6 pounds) 1/4 cup vegetable oil 8 small white onions, peeled 4 carrots, peeled and quartered 1-1/4 cups low-sodium chicken broth 2 tablespoons paprika, divided 1/4 teaspoon ground pepper 1/4 cup water 2 tablespoons cornstarch 1 cup plain low-fat yogurt Remove and discard any visible fat from cavity. Remove giblets, tie legs together and fold wings back. Fasten neck with wooden pick or small skewer. In 8-quart saucepot over medium heat, heat oil. Add roaster. Cook about 30 minutes, turning until browned on all sides. Remove and set aside. Add onions and carrots; cook 3 minutes, stirring frequently. Remove vegetables. Pour off fat and stir in broth, 1 tablespoon paprika and pepper. Return roaster to saucepot; sprinkle with remaining paprika. Arrange onions and carrots around roaster. Reduce heat to medium low; cover and simmer 1 hour or until roaster juices run clear with no hint of pink when thigh is pierced and vegetables are tender. Remove roaster and vegetables to serving platter; keep warm. In cup, blend water and cornstarch until smooth; stir into liquid in saucepot. Bring to a boil over medium heat; boil 1 minute, stirring constantly. Remove from heat; add yogurt and stir until well blended and smooth. Heat gently over low heat; do not boil. Serve sauce with roaster and vegetables.

Nutritional Figures Per Serving Calories 387. Protein 41 grams. Carbohydrate 12 grams. Fat 19 grams. Cholesterol 109 mg. Sodium 142 mg.

TANDOORI CORNISH HENSServes 4 Fresh Cornish game hens contain even less fat and fewer calories than larger poultry and are close in size and flavor to the chickens traditionally used for India's Tandoori Chicken. If you want a barbecue version of this, using chicken breasts, look for "Boneless Breasts Tandoori" in Chapter Five. 2 fresh Cornish game hens 1/3 cup plain yogurt 2 tablespoons vegetable oil 2 tablespoons lime juice 1 tablespoon curry powder 2 cloves garlic, minced 2 teaspoons minced fresh gingerroot 1 teaspoon grated lime peel 1 teaspoon chili powder 1 teaspoon paprika With sharp knife or poultry shears, cut hens lengthwise in half. Remove and discard any visible fat from cavities. Place hens in large shallow baking dish. In small bowl, stir together remaining ingredients; brush on all sides of hens. Cover; refrigerate several hours or overnight to marinate. Preheat oven to 400oF. Place hens on rack in shallow baking pan; brush with marinade. Bake 15 minutes. Reduce oven temperature to 350oF; bake 20 to 25 minutes longer or until chicken is tender and juices run clear with no hint of pink when thigh is pierced with a fork.

Nutritional Figures Per Serving: Calories 384. Protein 36 grams. Carbohydrate 4 grams. Fat 24 grams. Cholesterol 111 mg. Sodium 124 mg.

TARRAGON ROASTED CHICKENServes 4 Make a light, clear pan gravy for chicken by removing fat from drippings and using cornstarch instead of flour to thicken; 1 tablespoon cornstarch = 2 tablespoons flour. 1 whole chicken (about 3 pounds) 3 tablespoons unsalted margarine 1 tablespoon minced fresh tarragon or 1-1/2 teaspoons dried 1/8 teaspoon ground pepper 4 sprigs fresh parsley 2 cloves garlic, peeled 1 cup low-sodium chicken broth 2 tablespoons dry white wine 1 tablespoon cornstarch Remove and discard any visible fat from cavity of chicken. Remove giblets. Preheat oven to 350oF. In small saucepan, over medium heat, melt margarine; stir in tarragon and pepper. Place parsley and garlic in cavity of chicken; tie legs together. Place chicken, breast-side up, in roasting pan; brush with tarragon mixture. Roast, brushing occasionally with remaining tarragon mixture, for about 1 1/2 hours or until juices run clear with no hint of pink when thigh is pierced. Remove chicken to serving platter; keep warm. Pour pan drippings into measuring cup. Allow to stand several minutes until clear fat drippings separate from chicken juices; discard fat drippings. Return chicken juices to roasting pan; add broth. In cup, blend wine and cornstarch; stir into roasting pan. Over medium heat, bring to a boil, stirring up brown bits from bottom of pan; boil 1 minute. Serve gravy with chicken.

Nutritional Figures Per Serving Calories 407. Protein 39 grams. Carbohydrate 3 grams. Fat 25 grams. Cholesterol 122 mg. Sodium 124 mg.

THYME THIGHSServes 4 Wine is a flavor bargain, if you're counting calories. The alcohol calories in this recipe will evaporate away, but the flavor of the wine remains. 6 chicken thighs 2 tablespoons flour 1/8 teaspoon ground nutmeg 1/8 teaspoon Cayenne pepper 2 tablespoons vegetable oil 1 tablespoon fresh, minced thyme or 1 teaspoon dried 1/2 cup dry white wine Remove skin from thighs and trim visible fat. On wax paper, combine flour, nutmeg, and pepper. Coat thighs with flour mixture. Heat oil in large skillet over medium-high heat. Add thighs and cook 10 to 15 minutes or until lightly browned, turning once. Sprinkle thyme on chicken and pour wine on top. Cover, reduce heat to medium low and cook 30 minutes or until chicken is tender.

Nutritional Figures Per Serving Calories 235. Protein 24 grams. Carbohydrate 4 grams. Fat 13 grams. Cholesterol 71 mg. Sodium 66 mg.

CRUNCHY BAKED DRUMSTICKSServes 4 The grated lemon peel and the pepper can minimize the need for salt in this recipe. If you're on a low salt diet, skip the salt. 6 chicken drumsticks 1 egg white, lightly beaten 2 tablespoons lowfat milk 1/2 teaspoon salt or to taste 1/4 teaspoon ground pepper 1 cup crunchy nut-like cereal nuggets or bran flakes, crushed (Grapenuts) 1 teaspoon grated lemon peel Vegetable cooking spray

Preheat oven to 350oF. In shallow bowl, beat together egg white, milk, salt and pepper. On waxed paper, combine cereal and lemon peel. Roll drumsticks evenly in egg white mixture, then in cereal mixture, turning to coat well.

Spray a rectangular baking dish or cookie sheet with vegetable cooking spray. arrange drumsticks in dish in a single layer. Bake 50 to 60 minutes or until cooked through and golden.

Nutrition Figures per Serving Calories 294. Protein 26 grams. Fat 10 grams. Carbohydrate 25 grams. Sodium 535 mg. Cholesterol 74.

CAPE COD CHICKEN BREASTSServes 4 The cranberries called for in this recipe are available in your supermarket produce section from September through November. If you want to have cranberries available for use at another time of the year, buy them when they're available and then freeze them in the bag they came in, but enclose that bag in a freezer bag so the berries are double wrapped. They'll stay in good condition for about nine months. 4 chicken breast halves ground pepper to taste 1 to 2 tablespoons vegetable oil or margarine 1 medium onion, finely chopped 1-1/2 cups fresh or frozen, thawed cranberries 3/4 cup orange juice 2 to 3 tablespoons sugar 1 teaspoon grated fresh orange peel pinch nutmeg Removed skin, and season chicken on both sides with pepper. In a large skillet, over medium-high heat, heat oil. Add chicken breasts and cook for 4 to 5 minutes per side until golden brown. Add onion; cook 2 minutes longer, stirring often. Add cranberries, orange juice, sugar, orange peel and nutmeg. Stir to scrape up bits from bottom of skillet; bring to a boil. Reduce heat to medium-low; cover and cook 20 to 25 minutes longer or until chicken is tender and cranberries are soft, stirring occasionally. Remove chicken to warm platter; keep warm. Transfer cranberry mixture from skillet to food processor or blender; cover and puree until almost smooth. To serve, pour sauce over chicken.

Nutrition Figures per Serving Calories 514. Protein 48 grams. Fat 26 grams. Carbohydrate 20 grams. Sodium 144 mg. Cholesterol 145 mg.

MEDITERRANEAN CHICKEN BREASTSServes 4 Fresh garlic, stored in a cool, dry place will last about as long as a fresh onion. If the cloves start to sprout, you can still use them, but they won't be quite as flavorful. 4 chicken breast halves 1 to 2 tablespoons olive oil ground pepper to taste 1/2 cup dry red wine 4 fresh or canned plum tomatoes, seeded and coarsely chopped 2 garlic cloves, minced 1/2 teaspoon dried basil 1/2 teaspoon dried marjoram 1/2 cup pitted black olives, cut in half 1/4 cup minced, fresh parsley Remove skin from chicken breasts. In a large skillet, over medium heat, heat 1 tablespoon oil. Add chicken breasts and cook for 5 minutes until golden, turning once. Add more oil if necessary. Stir in wine, tomatoes, garlic, basil and marjoram; bring to a boil. Reduce heat to low; cover and simmer 20 to 25 minutes or until chicken is almost cooked through. Uncover; increase heat to medium- high and cook 5 minutes longer or until liquid is reduced by one-third. Stir in olives and parsley; heat through.

Nutrition Figures per Serving Calories 480. Protein 48 grams. Fat 30 grams. Carbohydrate 4 grams. Sodium 276 mg. Cholesterol 145 mg.

INDONESIAN CHICKEN KEBOBS WITH CURRIED YOGURT DIP Serves 4 You can use bottled lime juice in this recipe, but it lacks the spark that fresh lime juice has. Also, you can lower the sodium content still further by using light soy sauce. 2 tablespoons fresh lime juice 2 tablespoons soy sauce 1 tablespoon vegetable oil 1 teaspoon brown or white sugar 1 garlic clove, crushed 4 boneless, skinless chicken breast halves 1 cup plain lowfat yogurt 1/4 cup chopped scallions 1 tablespoon curry powder 1 teaspoon oriental sesame oil, optional

In a shallow bowl, combine lime juice, soy sauce, vegetable oil, sugar and garlic; mix well. Add chicken, turning to coat with marinade. Cover and refrigerate 1 hour.

Meanwhile, in small bowl, combine yogurt, scallions, curry powder and sesame oil. Cover and refrigerate until ready to use.

Remove chicken from marinade and cut into 3/4-inch cubes; reserve marinade. On each of 10 to 12 skewers, thread 4 to 5 chicken cubes. Preheat broiler. Place skewers in broiler pan; broil 4 inches from heat source 8 to 10 minutes until cooked through, turning once and brushing occasionally with marinade. Serve kebobs with curried yogurt dip.

Nutrition Figures per Serving Calories 234. Protein 35 grams. Fat 6 grams. Carbohydrate 8 grams. Sodium 645 grams. Cholesterol 82 mg.

POACHED CHICKEN IN CREAMY LEMON SAUCEServes 4 I'm fond of this recipe because the texture is creamy and it doesn't use cream. 4 boneless, skinless, chicken breast halves 1/4 teaspoon ground pepper 1/2 cup chicken broth 1/4 cup white wine 2 tablespoons lemon juice 1 teaspoon grated lemon peel 1 cup lowfat milk 1-1/2 tablespoons cornstarch 1 tablespoon Dijon mustard 2 tablespoons minced, fresh parsley, optional

Season chicken with pepper. In a large, deep skillet over medium-high heat, combine broth, wine, lemon juice and lemon peel; bring to a boil. Add chicken; reduce heat to medium-low. Cover and simmer 12 to 15 minutes or until chicken is cooked through. Transfer chicken to a warm serving plate and keep warm. In a small bowl, blend milk, cornstarch and mustard until smooth; stir into simmering liquid in skillet. Increase heat to medium; cook until mixture boils and thickens, stirring constantly. Return chicken to skillet; coat well with sauce. Sprinkle with parsley, if desired.

Nutrition Figures per Serving Calories 205. Protein 34 grams. Fat 4 grams. Carbohydrate 7 grams. Sodium 201 Cholesterol 84 mg.

CHICKEN AND BELL PEPPER SAUTEServes 4 This recipe is prettiest when made with red, green, and yellow bell peppers. However, your supermarket may not have the red and yellow ones available, in which case, substitute green ones. Incidentally, red bell peppers started out as green bell peppers, but as they matured, their color changed from green to red. 4 boneless, skinless chicken breast halves 1 teaspoon ground cumin 1 teaspoon dried oregano ground pepper to taste 1 to 2 tablespoons olive oil 1 clove garlic, minced 1 small red bell pepper, cut into thin strips 1 small green bell pepper, cut into thin strips 1 small yellow bell pepper, cut into thin strips

Place chicken breasts between sheets of plastic wrap and pound to 1/4 inch thickness. Sprinkle both sides of chicken with cumin, oregano and pepper to taste, pressing to make seasonings adhere.

In large skillet, over medium-high heat, heat oil. Add chicken; saute 1 to 2 minutes per side or until almost cooked through. Remove chicken to warm platter; keep warm.

Add garlic and pepper strips to drippings in skillet; stir- fry one minute. Reduce heat to medium-low; cover and cook 3 minutes or until peppers are tender-crisp. Return chicken to skillet, spooning pepper mixture on top. Cover and cook 3 to 5 minutes longer until vegetables are tender and chicken is completely cooked through.

Nutrition Figures per Serving Calories 209. Protein 32 grams. Fat 7 grams. Carbohydrate 3 grams. Sodium 91 grams. Cholesterol 79 mg.

CHICKEN NORMANDYServes 4 If they're available, choose Rome Beauty apples for this recipe. Romes have a somewhat flat, mealy taste when eaten raw, but their flavor develops a wonderful richness when cooked. They're available from October until early Summer. The Golden Delicious, the Cortland, the Jonathan, and the Granny Smith are also good for baking. The Red Delicious apples, by the way, are only fair for cooking. 1 chicken, cut in serving pieces (about 3 pounds) Ground pepper to taste vegetable cooking spray 2 medium apples, cored and sliced 1 large onion, sliced 1/2 cup apple cider or juice 2 tablespoons fresh lemon juice 1 tablespoon vegetable oil 2 teaspoons brown sugar 1/4 teaspoon ground allspice

Preheat oven to 350F. Sprinkle chicken pieces with pepper to taste.

Spray 13 by 9-inch baking dish with vegetable cooking spray. Arrange chicken in baking dish; scatter apple and onion slices around and on top of chicken. In cup, combine cider, lemon juice, oil, sugar and allspice; pour over chicken. Bake, uncovered, for about 1 hour or until chicken is cooked through and apples are tender, turning pieces once during cooking and basting occasionally with drippings. To serve, remove chicken from pan juices and spoon apples and onions on top.

Nutrition Figures per Serving Calories 609. Protein 44 grams. Fat 39 grams. Carbohydrate 20 grams. Sodium 166 mg. Cholesterol 174 mg.

BALSAMIC CHICKEN AND MUSHROOMSServes 4 If you can find balsamic vinegar, buy it! I've included red wine vinegar in case you can't find balsamic vinegar, but the balsamic vinegar is terrific in this recipe, and it's worth having on hand for salad dressings afterwards. 1 chicken, cut in serving pieces (about 3 pounds) Ground pepper to taste paprika 1-1/2 to 2 tablespoons olive oil, divided 2 tablespoons chopped shallots or scallions 2 cups sliced fresh mushrooms (about 1/2 pound) 1/2 cup chicken broth 2 tablespoons balsamic or red wine vinegar

Preheat oven to 350F. In large baking dish, place chicken, skin-side up; brush with 1/2 to 1 tablespoon oil and sprinkle with pepper and paprika to taste. Bake 40 minutes. Pour off and discard pan juices.

Meanwhile, in medium skillet over medium-high heat, heat remaining oil. Add shallots; saute 2 minutes until slightly softened. Stir in mushrooms; cook 2 minutes longer until lightly browned, stirring constantly. Add broth and vinegar; reduce heat to medium, and cook 3 minutes or until mushrooms are tender and liquid is slightly reduced. Pour mushroom mixture over chicken; bake 20 to 25 minutes longer until chicken is cooked through, basting occasionally with pan drippings. Serve chicken with mushroom sauce.

Nutrition Figures per Serving Calories 568. Protein 44 grams. Fat 41 grams. Carbohydrate 3 grams. Sodium 290 mg. Cholesterol 174 mg.

HARVEST CHICKEN DINNERServes 8 Acorn squash is high in vitamin A. A single serving will more than meet your Recommended Daily Allowance for this vitamin. 1 whole roaster (about 6 pounds) 1/2 cup white wine 1/4 cup brown sugar 2 tablespoons cider vinegar 1 tablespoon vegetable oil 2 teaspoons dried rosemary leaves, crushed 1 teaspoon Worcestershire sauce 2 large acorn squash

Preheat oven to 350oF. Remove and discard and visible fat from roaster cavity. Remove giblets. Tie drumsticks together and fold wings back. Place chicken in roasting pan. In small bowl, combine wine, sugar, vinegar, oil, rosemary, Worcestershire; brush mixture on roaster, covering entire surface. Roast chicken 45 minutes.

Meanwhile, cut squash into quarters; remove seeds. After 45 minutes cooking time, arrange squash in roasting pan around chicken; fill cavities with a little rosemary mixture. Roast chicken, basting occasionally 1 1/4 to 1 3/4 hours longer (depending on weight) or until juices run clear with no hint of pink when thigh is pierced.

To serve, slice chicken with degreased pan juices and accompany with squash.

Nutrition Figures per Serving Calories 574. Protein 49 grams. Fat 31 grams. Carbohydrate 24 grams. Sodium 162 mg. Cholesterol 153 mg.

CAJUN SPICED ROASTER 8 If roasters aren't available in your area, you can use a regular whole chicken, adjusting the cooking time. However, roasters are juicier and tenderer and more flavorful, so if you've got a choice, go for a roaster. 1 whole roaster (about 6 pounds) 1 to 1-1/2 tablespoons dried thyme 2 teaspoons ground black pepper 1 teaspoon salt 1/2 to 1 teaspoon Cayenne pepper 1 clove garlic, minced 2 celery ribs, sliced (leaves included) 1 onion, quartered 1/4 cup parsley sprigs 1/2 lemon 1 tablespoon vegetable oil