Roast Chicken, Ham and Vegetable Dinner
If you don’t want to use ham, substitute fresh pork or beef, or simply cook two chickens. If you use a substitute, be sure to adjust roasting times so the meat is fully cooked.
1 oven roaster chicken (5% lb. to 51/4 lb.)
1/4 tsp. dried rosemary leaves, crumbled
1/2 tsp. salt
1/4 tsp. pepper
1 bay leaf
5 cloves garlic, 2 peeled, 3 unpeeled
1 lemon, pricked all over
Ph tsp. olive oil
1 boneless ham (3 lb.)
21/4 lb. all-purpose potatoes, peeled and cut into 1-in. cubes
3 medium-sized red onions (8 oz. each), peeled and quartered lengthwise
3 sweet red peppers (8 oz. each), trimmed, seeded and quartered lengthwise
2 sweet yellow peppers (8 oz. each), trimmed, seeded and quartered lengthwise
1 sweet green pepper (8 oz.), trimmed, seeded and quartered lengthwise
Preheat the oven to 400°. Wash and dry chicken. Season the cavity with rosemary, salt and pepper, rubbing them in with your fingers. Add bay leaf, peeled garlic cloves and lemon. Truss chicken.
Spoon oil into a roasting pan large enough to hold chicken, ham and vegetables. (If necessary, divide the food between two pans.) Place the pan in the oven to heat oil for 3 minutes. Add chicken, breast side down. Roast 35 minutes or until golden.
Turn chicken breast side up. Place ham in the pan. Strew potatoes, onions and remaining garlic cloves around the meats. Return the pan to the oven and roast 30 minutes longer.
Add peppers to the pan. Tent the pan with foil. Bake 25 to 30 minutes longer, or until vegetables and chicken are cooked and ham is heated through.
For Sunday dinner, arrange chicken wings, legs and thighs, 6 oz. (4 thin slices) ham, 2 cups potatoes, 8 pepper quarters and 2 onion quarters, separated into pieces, on a large platter. Serve at once. Makes 4 servings.
• Approximate nutritional analysis: 284 calories per serving; 30 g protein; 18 g carbohydrate; 10 g fat (32% of calories); 2 g fiber; 83 mg cholesterol; 627 mg sodium; more than 100% of the Daily Value for vitamin C, 37% for niacin, 28% for thiamin, 12% for iron.
Note: The remaining food, including unpeeled roasted garlic cloves, will be used in the following recipes. Follow our Sunday Game Plan below for packaging leftovers.
1 tsp. olive oil
2 roasted red onion quarters, chopped
3 roasted garlic cloves, peeled and mashed
2 carrots, peeled, halved lengthwise, thinly sliced (1 cup) 1/4 cup water
2 cans (141/4 oz. each) no-salt-added stewed tomatoes, chopped, juice ressats06.,
3 cups reduced-sodium chicken troth
1 can (8 oz.) n o, alt auce
11/4 cups coarse!
1 cup diced Chicken
3 cups cooke
11/4 cups drain # an rinsed 1 tbsp. lemon juice
Heat oil in a large saucepan or Dutch oven over low heat.
Add onion and garlic. Cook stirring occasionally, for 3 minutes. Add carrots and fiver and cook until softened, about 5 minutes. Raise the heat to m Stir in tomatoes with their juice, broth and tomatoes. Bring to a boil. Reduce heat to low.
Simmer, uncover 10 minute
Stir in chicken m, rice an chikpeas. Cook 5 minutes longer or until heated through. Stir in lemon juice and serve. Makes 4 servings (10 cups).
Approximate nutritional analysis: 510 calories per serving; 27 g protein; 87 g carbohydrate; 6 g fat (11% of calories); 12 g fiber; 37 mg cholesterol; 839 mg sodium; more than 100% of the Daily Value for vitamin A, 76% for vitamin C, 56% for vitamin B6, 53% for thiamin, 51% for niacin, 35% for copper, 33% for iron.
Quick Stir-Fried Rice with Ham
2 tsp. vegetable or olive oil
2 carrots, peeled and thinly sliced (I cup) 1/4 tsp. sugar
2 cloves raw garlic, minced
2 tsp. minced fresh ginger
3 cups cooked rice
11/4 cups diced cooked ham
2 tbsp. cider vinegar or rice wine vinegar
1 tbsp. reduced-sodium soy sauce
1/4 cup finely chopped green onions
Heat oil in a large nonstick skillet over medium heat. Add carrots, sprinkle with sugar and cook, stirring frequently, until carrots begin to soften, about 3 minutes. Add garlic and ginger; cook 30 seconds longer.
Add rice; cook, stirring constantly, until rice is hot and begins to get crusty, about 10 minutes. Add ham, vinegar and soy sauce; cook 4 minutes longer or until ham is heated through. Stir in onions and serve at once. Makes 4 servings (about 6 cups).
• Approximate nutritional analysis: 323 calories per serving; 17 g protein; 50 g carbohydrate; 6 g fat (16% of calories); 2 g fiber; 27 mg cholesterol; 898 mg sodium; more than 100% of the Daily Value for vitamin A, 52% for thiamin, 28% for niacin, 25% for vitamin B6, 16% for iron.
Supper Club Sandwich
1 long (16 in.) loaf Italian bread (about 12 oz.)
2 tbsp. cider vinegar or red wine vinegar
1 tbsp. olive oil
4 thin slices cooked ham (4 oz.)
1/2 cooked chicken breast (about 5 oz.), thinly sliced 4 roasted pepper quarters, thinly sliced
2 roasted red onion quarters, separated into pieces 1 large, ripe tomato, thinly sliced
Slice bread lengthwise. Drizzle evenly with vinegar and oil. Place ham slices across the bottom of the loaf. Lay chicken slices on top. Place pepper strips and red onion quarters on top of the meat. Top with tomato slices.
Place top of loaf back on, and if time permits, wrap loaf in foil and weight down for 1 hour. Slice the sandwich into 4 pieces and serve. Makes 4 servings.
• Approximate nutritional analysis: 395 calories per serving; 26 g protein; 51 g carbohydrate; 9 g fat (21% of calories); 4 g fiber; 45 mg cholesterol; 958 mg sodium; 68% of the Daily Value for thiamin, 64% for vitamin C, 61% for niacin, 36% for vitamin B6, 22% for iron.
Stir salsa, green onions and cumin in a large bowl. Add red onion pieces and peppers; toss to coat. Sprinkle lettuce in center of tortillas. Top with salsa mix and chicken; roll. Serve at room temperature or warmed. Makes 4 servings (8 burritos).
• Approximate nutritional analysis: 385 calories per serving; 30 g protein; 48 g carbohydrate; 8 g fat (18% of calories); 4 g fiber; 60 mg cholesterol; 396 mg sodium; 80% of the Daily Value for vitamin C, 64% for niacin, 34% for thiamin, 22% for iron.
Chef’s Salad with Roasted Vegetables
1 container (8 oz.) plain nonfat yogurt 1 tbsp. low fat mayonnaise
1 tbsp. cider vinegar or red wine vinegar
1 tsp. Dijon mustard
3 tbsp. finely chopped green onions
2 cups roasted potatoes
7 oz. cooked ham, cut into julienne strips (about Ph cups)
5 oz. cooked chicken, cut into julienne strips (about 1 cup)
6 roasted pepper quarters, thinly sliced
3 roasted red onion quarters, separated into pieces 6 cups torn romaine lettuce leaves
Stir together yogurt, mayonnaise, and vinegar, mustard and green onions in a large bowl. Add potatoes, ham, chicken, peppers, onion and lettuce; toss and serve. Makes 4 servings.
• Approximate nutritional analysis: 282 calories per serving; 29 g protein; 29 g carbohydrate; 6 g fat (20% of calories); 4 g fiber; 57 mg cholesterol; 892 mg sodium; more than 100% of the Daily Value for vitamin C, 47% for thiamin, 44% for niacin, 37% for folic acid, 13% for iron.