Lenten (Lighten) up your Chicken


Lenten (Lighten) up your Chicken

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Thursday, February 27, 2020

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The start of Lent brings a rethink of the way we eat. We want to go lighter, perhaps even less indulgent, but there is no reason to give up on flavour. Here escoveitch adds a sprightly zip to fried chicken made so much lighter by oven baking; quinoa is a hearty accompaniment to lean chicken breasts; a salad makes quick work for dinner; and orange brightens up baked chicken. Try these recipes for a new take on the season.

The Best Dressed Chicken Escoveitch


3 lbs The Best Dressed Chicken Mixed Parts

1/3 cup all-purpose flour

1 teaspoon paprika

1 teaspoon salt

1/4 teaspoon black pepper (freshly ground)

1/3 cup butter

Escoveitch Sauce

1/2 cups cane vinegar

2 onions, sliced in rings

1/2 carrot, peeled and grated

10 pimento seeds

1 large Scotch bonnet pepper


Preheat the oven to 425F.

In a pie plate or a wide, shallow bowl combine 1/3 cup flour, 1 teaspoon paprika, 1 teaspoon salt, and 1/4 teaspoon pepper.

Put the chicken in the flour mixture, turning to coat thoroughly or combine the flour and seasonings in a paper bag or plastic food storage bag.

Add chicken pieces a few at a time; shake gently to coat.

Put 1/3 cup butter in a shallow baking pan; place it in the preheated oven.

When the butter has melted, arrange chicken in the baking pan in a single layer, skin side down.

Bake for 30 minutes; turn and bake 15 minutes longer, or until chicken is tender and done (at least 165F on a food thermometer).

For the Escoveitch Sauce

Combine all ingredients in a saucepan and boil for 2 minutes. Let cool and then pour over chicken.

The Best Dressed Chicken Quinoa Bowls

4 chicken breast cutlets (about 5
oz each)
1/4 tsp thyme
1 cup red quinoa
1/4 cup vinegar
1/4 cup olive oil
2 escallions
2 tbsp Dijon mustard
4 cups packed arugula
2/3 cups pitted green olives,
12 oz grape tomatoes, halved

Season chicken breast cutlets with thyme and 1/4 teaspoon each salt and pepper. Grill 3 minutes per side on medium-high or until cooked through. Cook quinoa as label directs. In blender, puree vinegar, olive oil, escallions, Dijon mustard and 1/4 teaspoon salt. Toss half of vinaigrette with cooked quinoa, packed arugula, grape tomatoes and pitted green olives. Serve chicken over quinoa with remaining vinaigrette.

The Best Dressed Chicken With Orange

4 The Best Dressed Chicken
Boneless Breast
3 tablespoons butter
1/3 cup chicken broth
4 tablespoons fresh orange juice
1 tablespoon honey
2 teaspoons minced garlic
1 teaspoon Italian seasoning
Salt and pepper to taste


Preheat oven to 400 degrees F and grease a baking sheet or large casserole dish. Melt butter in a large skillet over medium-high heat. Add chicken and cook 2-3 minutes on each side just until browned. Transfer chicken to prepared baking sheet. In a small bowl whisk together chicken broth, orange juice, honey, garlic, Italian seasoning, and salt and pepper. Pour sauce over chicken. Bake 20-30 minutes until chicken is cooked through. Every 5-10 minutes spoon the sauce from the pan over the chicken. Garnish with fresh rosemary and orange slices if desired and serve.

The Best Dressed Chicken BLT Salad

2 The Best Dressed Chicken Boneless Breast, cooked and shredded
1/2 cup mayonnaise
2 tablespoons finely chopped onion
1 tablespoon lemon juice
1/4 teaspoon pepper
8 cups torn salad greens
2 large tomatoes, chopped
5 bacon strips, cooked and crumbled


In a small bowl, combine the mayonnaise, onion, lemon juice and pepper; mix well. Cover and refrigerate until serving. Place salad greens in a large bowl. Sprinkle with tomatoes, chicken and bacon. Drizzle with dressing.

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