Roasted chicken and vegetables

September 18, 2009 4:31:15 PM PDT
A festive, delicious and healthy recipe from an award winning celebrity chef.

Roasted Breast of Chicken with Baby Potatoes and Sautéed Corn
Serves 4 to 6 people

Ingredients:

  • 6 (6-ounce) boneless, skinless chicken breasts
  • ½ cup extra virgin olive oil, plus 3 tablespoons for sauteeing
  • 1 tablespoon finely minced fresh garlic
  • 1 tablespoon fresh rosemary, finely chopped
  • 3 tablespoons fresh flat leaf parsley, roughly chopped (divided use)
  • Kosher salt or salt substitute to taste
  • Freshly ground white pepper to taste
  • 1 to 2 tablespoons vegetable oil, for sauteeing
  • ¼ medium red bell pepper, diced small
  • 2 large shallots, finely diced
  • 4 cups fresh corn kernels, cut off the cob
  • 2 cups parboiled baby potatoes, cut into quarters
Instructions:

For Chicken:

  1. Rinse chicken and set aside. In a medium bowl, place olive oil, garlic, rosemary and 1 tablespoon of the parsley. Whisk marinade with a fork until thoroughly incorporated. Add chicken and toss gently until chicken is evenly coated with mixture. Cover bowl with plastic wrap and refrigerate for 2 hours.

  2. Preheat oven to 350 degrees. In a medium skillet or non-stick pan, add 1 to 2 tablespoons of vegetable oil. Bring to medium heat. Add chicken breast and season with salt and pepper. Let cook until first side is golden brown, about 2 to 3 minutes. Turn chicken and place skillet in oven. Let chicken roast 10 to 12 minutes or until desired doneness. Remove from oven and set aside.
For Sautéed Corn and Potatoes
  1. In a medium skillet or non-stick sauté pan, add 3 tablespoons of olive oil. Bring to medium heat.

  2. Add bell peppers, garlic, shallots, corn and potatoes. Let cook for 6 to 8 minutes, stirring occasionally, until vegetables are tender and caramelized. Season with salt and white pepper to taste. Add remaining parsley, set aside.

  3. On a dinner plate or medium bowl, spoon vegetable mixture in center. Place chicken atop vegetables and serve.
Louisiana Chicken and Vegetables
Serves 4; 3 ounces chicken and 1/2 cup vegetables per serving

Take a colorful break from rice, potatoes, and pasta-use corn instead. It is a whole grain and provides texture, fiber, and great taste, too!

Ingredients:

  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 2 teaspoons salt-free Cajun or Creole seasoning blend
  • 1/2 teaspoon dried thyme, crumbled
  • 1/2 teaspoon salt, divided use
  • 1 tablespoon canola or corn oil, divided use
  • 1 1/2 cups frozen whole-kernel corn, thawed and patted dry
  • 1 cup chopped red bell pepper
  • 1/2 cup carrot in matchstick-size pieces
  • 1/2 cup chopped onion (yellow preferred)
  • 1/4 cup water
  • 1/4 teaspoon black pepper (coarsely ground preferred)
  • Red hot-pepper sauce to taste (optional)
Instructions:
  1. Sprinkle the chicken on both sides with the seasoning blend, thyme, and 1/4 teaspoon salt. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

  2. Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to 6 minutes, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

  3. Stir in the water, black pepper, and remaining 1/4 teaspoon salt. Spoon around the chicken. Serve with the hot-pepper sauce.
Cook's Tip: If salt-free Cajun or Creole seasoning blend is hard to find, you can make your own in a jiffy. Just combine the following in a small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic powder, onion powder, paprika, and black pepper. For a hotter mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of the blend for this recipe and store the rest in an airtight jar to season a wide variety of food, such as baked fries (white or sweet potatoes), other vegetables, or seafood, including catfish and shrimp. You may want to turn on your exhaust fan when using this and other blackening seasonings over medium-high or high heat.

NUTRITION ANALYSIS (per serving)
Calories 243
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 66 mg
Sodium 381 mg
Carbohydrates 20 g
Fiber 3 g
Sugars 5 g
Protein 29 g

Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat
This recipe is brought to you by the American Heart Association's Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.

Celebrity Chef Jeff Henderson to Teach Healthy Cooking Class in Pittsburg

WHO: Chef Jeff Henderson, host of the Food Network's "The Chef Jeff Project" as well as an award-winning chef, a New York Times bestselling author and a powerful speaker

WHAT: A Healthy Cooking class, presented by Power To End Stroke, a project of the American Heart Association/American Stroke Association, and made possible by a community grant provided by Kaiser Permanente.

WHERE: Pittsburg Senior Center, 300 Presidio Lane, Pittsburg

WHEN: Saturday, Sept. 19, 11 a.m. to 2 p.m.

COST: $5 donation; reserve in advance by sending a check or money order to: Vicki Williams, American Heart Association, 426 17th St., Oakland, CA 94612

WHY: Power to End Stroke is an initiative of the American Heart Association/American Stroke Association. Its purpose is empower African-Americans to take action and reduce their risk of stroke. Currently, African-Americans have about twice the risk of a first stroke as white Americans. Most strokes are preventable, though means such as controlling high cholesterol, high blood pressure and diabetes; staying active; reducing obesity; and not smoking. Through this class, Chef Henderson will show that meals can be festive and delicious while still being healthful.

INFO: Go to http://www.bayareapower.org for more about Power to End Stroke.

About stroke:

  • Stroke is the #3 killer of Americans and the #1 cause of serious, long-term disability.

  • Every 45 seconds, someone in America has a stroke

  • About 700,000 Americans will have a stroke this year

  • Stroke can affect anyone regardless of age, ethnicity, gender or socioeconomic status. African-Americans are at greater risk than Americans of other ethnicities.

  • Most strokes are preventable, through moderation of risk factors including diet and exercise, and control of diabetes, high blood pressure and high cholesterol.
About the American Stroke Association:
The American Stroke Association is a division of the American Heart Association. It is solely focused on reducing disability and death from stroke through research, education, fundraising and advocacy. To contact the American Stroke Association, call 1-888-4-STROKE or visit the American Stroke Association online at http://strokeassociation.org.

About Jeff Henderson:
Jeff Henderson is an award-winning chef, New York Times bestselling author and powerful speaker. In 2001, Henderson made history when he became the first African-American Chef de Cuisine at Caesars Palace. "Chef Jeff" has served as Executive Chef at several top restaurants, such as Café Bellagio at the Bellagio in Las Vegas, and has become one of the most influential chefs in the country.

Henderson's remarkable story of redemption and finding his hidden passion for cooking while incarcerated was chronicled in his bestselling memoir COOKED (published by William Morrow, February 2007). His life story is now being turned into a major motion picture by Columbia Pictures, Overbrook Entertainment and Escape Artist, the team that made "The Pursuit of Happyness."

As an incredibly inspiring personality, Chef Jeff has received widespread national attention on countless TV and radio programs and print publications, including "The Oprah Winfrey Show," "Good Morning America," "The Today Show," "CNBC The Big Idea with Donny Deutsch," NPR's "All Things Considered," "The Gayle King Show," People, USA Today, Ebony and Essence.

Chef Jeff is now the host of his own reality show on The Food Network "The Chef Jeff Project." He released his first cookbook in the fall of 2008, Chef Jeff Cooks "In the Kitchen with America's Inspirational New Culinary Star" (published by Scribner/Simon and Schuster).

Jeff Henderson lives in Las Vegas with his wife Stacy and their three children.


Load Comments