Baked Chicken A La Aleda Recipe
Recipe Ingredients
1 chicken, 3.5 lbs
6 cl garlic, peeled
1/2 tsp salt
1/4 tsp pepper
3 tbsp lemon juice
2 large potatoes, peeled, boiled until just
Recipe Preparation
Preheat the oven to broil. Rinse chicken under running water, remove
all visible fat and any pieces of kidney left in the body cavity. Pat
dry inside and out with paper towels. Place the garlic, salt, pepper
and lemon juice in the bowl of mini-processor and process until
smooth or mince the garlic and mix well with other seasonings.
Carefully separate the chicken's skin form its flesh and rub the
garlic mixture between skin and flesh; rub the inside and out very
well. Tie the chicken and place it breast-side down in a roasting pan
with 1/2-inch water or chicken stock. Turn the oven down to 400
degrees but leave it on broil. Place the pan in the lowest rack of
the oven. Roast for 50 minutes.
Turn the chicken breast side up and add more liquid if necessary to
maintain 1/2 inch at the bottom of the pan. Continue to roast another
20 minutes or until the breast is well browned. Remove fron the oven,
remove the chicken to a cutting board and cover loosely to keep warm.
Adjust the liquid level in the roasting pan again and add potato
slices. Roast for about 10 minutes or just until potaoes colour
slightly. Transfer potatoes to serving platter, carve chicken and
place the pieces on top of the potatoes.
Nutritional info per serving; 392 cal; 45g pro, 16g carb, 15g fat
(36%)
Source: The Columbia Restaurant Spanish Cookbook Miami Herald 11/9/95
Servings: 4
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Food Tips of the Week
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Some lower carb diet pointers:
* Make reduced carb breadcrumbs for deep fried foods. Although you can probably buy reduced carbohydrate bread crumbs, you can also make them by using reduced carbohydrate bread. All you have to do is toast the reduced carbohydrate bread in a gas or electric oven on a cookie sheet. Once it is hard, whizz it in the food processor using a coarse blade. Keep in an airtight container.
* Make great smoothies by using reduced carb yogurt. Yes, its not technically cooking, but if you adore smoothies you can make them with reduced carb yogurt and your favorite fruit. Clearly, you will need to make sure you only make use of fruit that is low in carbohydrates and use all of the fruit as the fiber is important too.
Lycopene rich foods
(includes apricots, red bell peppers & tomato puree)
The phytochemical lycopene is a simple compound used to color foods and part of the carotenid family. This chemical is accountable for the dark red color of a good number of fruit, vegetables and pulses.
Fortunately, unlike numerous healthy agents, this useful phytochemical does not become less effective if heated during cooking, but is noticeably enhanced by being cooked.
. Its most interesting nutritional contribution is that it behaves as an antioxidant and appears to help lower the risk of cancer.
Lycopene is the most potent fighter of singlet oxygen, which is correlated with skin aging. It is also thought to prevent the progression of atherosclerosis.
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