Category Archives: Healthy Recipes

Jalapeno Poppers

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Jalapeno Poppers

Ingredients:

5 fresh whole jalapeno peppers
1/4 cup fat-free cream cheese, room temperature
1/4 cup shredded fat-free cheddar cheese
Salt, black pepper, and garlic powder, to taste
1/2 cup Fiber One Original bran cereal
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

Directions:

Preheat oven to 350 degrees.

Halve the peppers lengthwise, and remove seeds, stems, etc.
Wash halves and dry them very well.
Set aside.

Stir together cream cheese and shredded cheese.
Optional – Season with salt, black pepper, garlic powder
Set aside.

Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Season crumbs with optional seasonings. Place crumbs in one small dish and egg substitute in another.

Stuff pepper halves with cheese mixture. Carefully coat both sides of each pepper half, first with egg substitute, and then with cereal crumbs. Place peppers on a baking sheet sprayed with nonstick spray.

Bake in the oven for 25 minutes (for very spicy poppers)
Bake in the oven for 30 minutes (medium-hot poppers)

PER SERVING (2 poppers):
50 calories, 0.5g fat, 170mg sodium, 8.5g carbs
3g fiber, 1.5g sugars, 5.5g protein

Oven Fried Chicken

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Oven Fried Chicken

Enjoy the taste of fried chicken without the frying pan.

Ingredients:

3 pounds chicken legs or thighs, skin removed.
Cooking Spray
½ cup low fat buttermilk
1 Tbsp Dijon mustard
½ tsp hot sauce
½ cup whole wheat flour
2 tsp paprika
1 tsp baking powder
3 Tbsp sesame seeds
1 ½ tsp dried thyme
1 tsp sage
½ tsp salt
Ground pepper to taste

Directions:

Preheat oven to 425, Line baking sheet with foil, set a wire rack on the sheet and coat with cooking spray.

Marinade – In a shallow glass baking dish, whisk buttermilk, mustard, garlic and hot sauce. Add chicken turning to coat. Cover and refrigerate for 2 – 6 hours.

Coating– Whisk flour, paprika, baking powder, sesame seeds, thyme, sage, salt and pepper in a small bowl. Place mixture in a large seal-able plastic bag.

Place one piece of chicken at a time in the bag and shake to coat gently shake off excess flour and place chicken on prepared wire rack, spray chicken pieces with cooking spray. Bake chicken until golden brown the thoroughly cooked about 45 – 55 minutes.

Tip – The trick to keeping the chicken moist is the marinade, it acts like a tenderizer, unique flavors add a bit of kick and soul to this recipe.

Makes about 6 -8 servings

Toofer Pepper Salad

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Toofer Pepper Salad

 Ingredients:

2 – large red bell peppers
2 – heads of broccoli
2 Рmedium to large jalape̱os
1 or 2 cans black beans
8-10 oz bottle of olive oil vinaigrette

Preparation:

Chop red bell peppers, broccoli, and  jalapeños into sizes you like.  Rinse black beans and add to mixture.  Pour bottle of olive oil vinaigrette over entire salad and mix well.

Additional Ingredient Options:
Corn, green onions, cauliflower, or other types of peppers.

Lentil Salad with Goat Cheese

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 Lentil Salad With Goat Cheese

Ingredients:

2 Cups lentils
1 teaspoon salt
10 to 12 Sprigs Italian parsley, divided use
12 to 15 sprigs fresh basil, divided use
6 to 8 Cloves garlic, divided use
Cheesecloth
1 Each – carrot, red onion, celery rib, diced
1 to 1 1/2 Cups virgin olive oil, divided use
8 Ounces goat cheese, crumbled
1/2 Cup snipped chives
1/3 to 1/2 Cup red wine vinegar, divided use
Freshly ground black pepper and salt to taste
8 to 10 Basil leaves
1 to 2 tomatoes for garnish

Directions:

Pick over, rinse and put lentils in a sauce pan barely covered with water.  Add salt. Make a bouquet garni by tying half of the parsley, basil, and garlic (crushed) in cheesecloth. Add to the lentils and simmer about 10 minutes.

Add vegetables and simmer about 10 to 15 minutes until lentils are tender but al dente.  Add more hot water if necessary to prevent lentils from sticking. There should be very little liquid left when lentils are done.

Discard bouquet garni and toss lentils and vegetables with 1/3 cup of oil. Spread on a baking sheet to cool.

Meanwhile, finely chop remaining parsley, basil and garlic.  When cool, combine lentils and vegetables with 1/2 cup of oil, 1/3 cup vinegar and remaining ingredients except basil leaves and tomatoes for garnish. Refrigerate at least two hours.

Remove one hour before serving.  Adjust seasoning, oil and vinegar.  Garnish with tomatoes cut into wedges and basil leaves cut in strips.

Serves 6 – 8

Original Ceasar Salad

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 Original Caesar Salad

Ingredients:

20 Lg, fresh Romain lettuce leaves
2 Garlic Cloves, divided use
1/2 Cup olive oil, divided use
1 1/2 Cups stale French bread cubes 1/2-inch square
1 Egg (optional, if replaced with Mayonnaise)
1/4 Teaspoon salt
Juice of one-half lemon
1/2 Teaspoon Worcestershire sauce
1/4 Cup coarsely grated Parmesan cheese
Freshly ground black pepper

Note:  A raw or coddled egg is traditional in Caesar salad.  In compliance with today’s raised salmonella consciousness, the egg may be omitted from this recipe.  In that case, to encourage the dressing to cling to the leaves of lettuce, we recommend adding a tablespoon of commercial mayonnaise to the bowl and mixing it with the olive oil.

Directions:

Wash the lettuce and tear it into bite-sized pieces.  Use paper towels to dry the lettuce leaves.  Wrap them in the towels and refrigerate.

Preheat oven to 300 degrees.  Heat 1/4 cup of the olive oil in an oven proof frying pan.  Crush 1 garlic clove and add it to the oil, then add bread cubes.  Toss, coating bread with the oil.  (Add salt if desired)  When the bread begins to brown, transfer the pan to the oven and heat the bread, tossing occasionally until the cubes are crisp and nicely browned – about 15 minutes.

Cut the remaining garlic clove and rub the cut edges against the inside surface of the salad bowl.  Ease the egg (in the shell) into boiling water; cook exactly one minute, removing from water, and crack it into the salad bowl.  Mix it with a fork.  Add the remaining 1/4 cup olive oil, salt, lemon juice, and Worcestershire sauce.  Mix well.

Add lettuce, tossing it well to coat with dressing.  Add grated Parmesan cheese and toss again.

Arrange the salad on plates – two plates if the salad is a main course, four if it is an appetizer.  Add pepper to taste.  Top with crouton’s.

Cinnamon-Apricot Oatmeal Cookies

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 Cinnamon-Apricot Oatmeal Cookies

Cook:  15 minutes
Makes:  2 dozen

Ingredients:

1/4 cup canola or grape-seed oil
1/4 cup 100% apple juice
1 1/4 cups maple syrup or date syrup
1/4 cup packed dark brown sugar
1 teaspoon vanilla
2 tablespoons apricot jam
1/2 teaspoon baking soda
Pinch of salt
1 1/2 cups barley flour or whole wheat flour
3 cups rolled oats

Preheat the oven to 350 degrees F.  Combine the oil, apple juice, syrup, brown sugar, vanilla, and jam in a mixing bowl and stir well.  Stir in the baking soda and salt, then add the barley flour and oatmeal.  Stir to combine.  Drop the dough by teaspoonfuls onto parchment-lined baking sheets.  Bake 15 minutes, or until cookies just start to brown. Allow to cool for 5 minutes, then transfer to a wire rack.

Creamy Tomato-Bean Soup

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 Creamy Tomato-Bean Soup

Ingredients:

2 tablespoons extra virgin olive oil
3 garlic cloves, minced
1 large red onion, diced
Salt and pepper
1 quart low-sodium organic vegetable or chicken broth
One 28-ounce can crushed tomatoes
One 15-ounce can white beans, rinsed and drained
1 tablespoon fresh chopped tarragon

Directions:

Heat the oil over medium-high heat in a soup pot.  Add the garlic and stir until fragrant.  Add the onion and salt and pepper, and saute until the onion is tender and translucent.  Add the broth, tomatoes, and beans. 

Allow to simmer for about 20 minutes, then stir in the tarragon and remove the soup from the heat.

Cool for 15 minutes, then puree with a blender, adding a little more broth or water to thin as necessary.

Reheat the soup and ladle into bowls.

Makes 6 Servings

Pasta E Fagioli

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 Pasta E Fagioli

Prep:     6 hours – soak beans
Cook:    65 minutes
Makes:  6-8 servings

Ingredients:

1 pound dried white beans, such as cannellini or navy beans
4 quarts low-sodium organic vegetable or chicken broth
2 bay leaves
2 tablespoons extra-virgin olive oil
1 large onion, minced
3 garlic cloves, minced
One 28-ounce can crushed tomatoes
4 celery ribs, with leaves, sliced
1 tablespoon dried oregano
1/4 cup coarsely chopped basil
1 pound whole wheat farfalle or penne noodles, cooked according to package directions
Salt and pepper

Soak the beans in cold water covered for 6 hours or overnight.

Discard the water, and cook the beans in the broth in a large pot with bay leaves until tender, about 45 minutes, skimming off any foam as it forms.

In a small skillet, heat the olive oil and saute the onion and garlic until fragrant and golden.  Add to the beans along with the crushed tomatoes and celery with leaves, and simmer for 5 minutes.  Skim foam as necessary.  Stir in the oregano, basil, and salt and pepper, to taste. 

Divide the cooked pasta among bowls and ladle in the soup.

Grilled Indian Chicken

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 Grilled Indian Chicken

Prep:  2 hours to marinade chicken
Cook:  5-7 minutes
Makes:  4 servings

Ingredients:

2 pounds skinless, boneless chicken breasts

For the marinade

1 cup plain yogurt
1 teaspoon turmeric
1 teaspoon paprika
1/4 teaspoon cardamom
1 tablespoon freshly squeezed lemon juice
2 tablespoons freshly squeezed lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon finely grated ginger
4 cloves garlic, minced
1/2 teaspoon ground cumin
4 scallions, greens included, minced
1/4 teaspoon sea salt
White or red pepper to taste
Lemon or lime wedges for garnish

Cut the skinless chicken breasts into 1-inch pieces. Place in a medium bowl.

In another bowl, combine the yogurt, tumeric, paprika, cardamom, lemon and lime juices, olive oil, ginger, garlic, cumin, scallions, salt, and pepper.  Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly.  Marinate in the refrigerator for 2 hours.

Thread the chicken onto skewers and cook over a medium-hot fire for 5-7 minutes, turning frequently.  Baste the chicken with the leftover marinade after turning.

Serve with the lemon or lime wedges.

Picante Black Bean Soup

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 Picante Black Bean Soup

Prep:     15 minutes
Cook:     20 minutes
Makes:  6-8 servings

 pacepicante.gif

Ingredients:

4 slices of bacon, diced
1 large onion, chopped
1 garlic clove, minced
2 cans (15 oz. each) black beans, undrained
1 can (14 oz.) beef broth
1 1/4 cups water
3/4 cup Pace Picante Sauce
1/2 to 1 teaspoon salt, as desired
1/2 teaspoon oregano leaves crushed
Dairy sour cream or you can substitute plain yogurt for a healthier topping.

Directions:

Cook bacon in 3-quart saucepan until crisp.  Remove to paper towels with slotted spoon.  Add onion and garlic to drippings; cook and stir 3 minutes.

Add beans, broth, water, Pace Picante Sauce, salt, and oregano. 

Cover and simmer 20 minutes. 

Ladle into soup bowls, dollop with sour cream (or plain yogurt), sprinkle with reserved bacon.

Two-Bean Turkey Chili

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 Two Bean Turkey Chili

Prep:     15 minutes
Cook:     50 minutes
Makes:   6 servings

Ingredients:

Use canned beans for a quick meal on the table.  Mix and match varieties – kidney, pinto, black, and so on.

2 tablespoons extra virgin olive oil
1 large Spanish onion, chopped
3 cloves garlic, minced
1 red and 1 yellow pepper (or 2 red peppers), chopped
2 pounds freshly ground turkey
1 tablespoon ground cumin
2 tablespoons chili powder
2 1/4 cups cooked kidney or pinto beans, drained, or 1 can (15 ounces)
2 1/4 cups cooked white beans, drained, or 1 can (15 ounces)
1 can (28 ounces) plum tomatoes, chopped, with liquid
1 tablespoon balsamic vinegar
Tabasco sauce or cayenne pepper, to taste
Chopped black olives, scallions, and 1 tablespoon grated Parmesan or Romano cheese per serving

Directions:

In a 5-6 quart soup pot, heat the olive oil and saute the onion, garlic, and peppers for 10 minutes over medium heat. 

Add the turkey and saute for another 5 minutes.  Add the cumin and chili powder and cook for 5 minutes more.

Add the cooked beans, chopped plum tomatoes and their liquid, and balsamic vinegar.  Cook, covered, for 15 minutes.

Add Tabasco or cayenne to taste and cook, covered, for another 15 minutes.  Serve piping hot garnished with chopped olives, scallions, and grated cheese.

Turkey Burgers

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 Turkey Burgers

Prep: 20 minutes
Cook: 10 minutes (Burgers)
           45 minutes (Meat Loaf)
Makes: 4 Burgers or 1 Loaf

Ingredients:

1 1/2 lbs. ground organic free-range turkey
1/4 cup minced onion
3/4 cup coarsely ground oatmeal (put in a blender and pulse until the oatmeal is the consistency of bread crumbs)
1 egg
1/4 cup minced celery
1/4 cup milk, soy milk, or stock
1 teaspoon sea salt
1 garlic clove, minced
3 tablespoons chopped fresh parsley

Directions:

Mix all ingredients well.  Form into 1-inch-thick patties and place in a lightly oiled skillet.  Cook the burgers over medium heat for about 5 minutes, or until browned and crispy.  Flip the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165 degrees and the meat is no longer pink.  Serve the burgers hot.

If you’re making  a loaf, preheat the oven to 350 degrees.  Form the mixture into a loaf and pack into a lightly oiled 8 x 4-inch baking pan.  Bake for approximately 45 minutes, or until the loaf begins to pull away from the pan.

These are healthy alternative to a regular beef burger and they taste great!

Caesar Salad With Grilled Chicken or Shrimp

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 Caesar Salad With Grilled Chicken Or Shrimp

Prep:  30 minutes
Makes:  2 servings

Ingredients:

2 cups romaine lettuce – torn into bite sized pieces
1 large clove garlic, minced
1/4 cup extra virgin olive oil
Salt and freshly ground pepper to taste
Juice of 1 lemon
1/4 cup freshly grated pecorino Romano cheese
8-12 ounces grilled or baked chicken breast, cut into strips, or 8 jumbo shrimp

Directions:

Wash and dry the lettuce

With a wooden spoon, mash the garlic in a large wooden salad bowl.  Add the lettuce and olive oil and toss until the lettuce is thoroughly coated with the oil.  Add the seasonings, Worcestershire sauce, and lemon juice and continue to toss.  Add the grated cheese and toss gently until evenly distributed over the lettuce.

Arrange the chicken or shrimp on top of the salad.

Healthy and Fresh

Hearty Chicken Soup

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Hearty Chicken Soup

Prep:  15 minutes Cook:  50 minutes Makes:  4 servings

Ingredients:

6 cups low-salt chicken broth
1 cup uncooked whole oats or barley
2 tablespoons chopped fresh thyme or 2 teaspoons dried, crumbled thyme
1 tablespoon olive oil
1 onion, chopped
2 celery stalks, chopped
2 scallions, thinly sliced
3 large cloves garlic, chopped
1 1/2 pounds diced cooked chicken breast
Salt and pepper
Chopped fresh parsley

Directions:

In a large stockpot or dutch oven, bring the chicken broth to a boil.  Add the oats or barley and thyme.  Return the soup to a boil.Reduce the heat to medium and simmer the soup, uncovered, until the oats are tender, stirring occasionally, about 30 minutes.In a large skillet, heat 1 tablespoon of olive oil.  Saute the onion, celery, scallions, and garlic over medium heat until translucent.  Transfer the vegetables to the chicken broth.Add the chicken and simmer until heated through, thinning with additional broth if desired.  Season with salt and pepper.  Garnish with parsley and serve.

Salmon Teriyaki

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 Salmon Teriyaki

Prep:      2 hours
Cook:     About 10 minutes
Makes:  4-6 servings

Ingredients:

For The Teriyaki Sauce

1/4 cup reduced-sodium tamari
1/4 cup dry sherry
1 tablespoon sesame oil
1 tablespoon freshly grated ginger-root
2 garlic cloves, put through a garlic press

For The Fish

2 pounds wild Alaskan salmon steaks or fillets
Lemon Wedges

Directions:

Combine the ingredients for the sauce.  Place the fish in a glass or ceramic dish, pour marinade over, and marinate in the refrigerator for 2 hours.

Light a fire in the grill or preheat the broiler on your oven.  Remove the fish from the marinade and transfer to a plate.  Grill the fish over white coals, or under the broiler, basting with the marinade, for 3 to 4 minutes.  Turn and grill, basting again, for another 3-4 minutes.  Do not overcook.

Any leftover marinade can be reheated and served with the fish.  Garnish with lemon wedges.

Lentil and Turkey Sausage Soup

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 Lentil and Turkey Sausage Soup

Prep:  about 15 Minutes
Cook:  about 40 Minutes
Makes:  6 Servings

Ingredients:

2 cups lentils
8-10 cups vegetable broth or water
2 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 large onion, chopped
1 pound all-natural turkey or chicken sausage
2 tomatoes, peeled, seeded, and chopped (or 1 can, 15 ounces, chopped or crushed tomatoes)
1 teaspoon turmeric, or to taste
1 teaspoon ground cumin
Leaves from 1 sprig fresh thyme, or 1/2 teaspoon dried thyme
Pinch of dried red pepper flakes
Sea salt, to taste
Plain yogurt, for garnish
1/2 cup chopped parsley (flat-leafed, if available), for garnish

Wash and pick over the lentils (to make sure there are no stones) and bring to a boil in the broth or water in a large soup pot.  Lower the heat and simmer for 10 minutes.

Meanwhile, heat the olive oil in a large skillet.  Saute the garlic, onion, celery, and sausage for 5 minutes over medium heat.  Add the tomatoes and saute for another 5 minutes.

Add the vegetable-sausage mixture and seasonings to the lentils.  Simmer for 20-30 minutes, or until the lentils are tender but not mushy.  Serve with a dollop of plain yogurt and chopped parsley for garnish

Chicken and Veggie Stir-Fry

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 Chicken & Veggie Stir Fry

Prep:  about 12 minutes
Cook:  about 10 minutes
Makes:  4 main-dish servings

Ingredients:

1 ½ teaspoons olive oil
1 large yellow pepper, thinly sliced
2 cups shredded or matchstick carrots (from 10 ounce package)
1 pound skinless, boneless chicken-breast halves, cut into ½ inch pieces
2 teaspoons finely chopped peeled fresh ginger
2 cloves garlic, finely chopped
1 package (8.8 ounces) precooked brown rice
1 cup precooked shelled edamame (thawed, if frozen)
1/3 cup stir-fry sauce
3 green onions, sliced

1.  In non-stick 12-inch skillet, heat olive oil over medium-high heat until hot.  Add yellow pepper and carrots and cook 2 minutes, stirring occasionally.  Add chicken pieces, ginger, and garlic, and cook 4 minutes stirring constantly.

2.  Add brown rice, edamame, and stir-fry sauce, and cook 2 to 3 minutes longer or until chicken is no longer pink in center and rice mixture is heated through, stirring occasionally.  Stir in green onions then divide among 4 bowls to serve.

>>Each Serving:  about 375 calories, 38g protein, 37 carbohydrates, 8g total fat (1g saturated fat), 6g fiber, 66mg cholesterol, 795 mg sodium.

Banana-Berry Parfait

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 Banana-Berry Parfait

Prep:  about 10 minutes
Makes: 4 servings

Ingredients:

1 ¼ cups unsweetened frozen raspberries, partially thawed.
1 tablespoon sugar
2 2/3 cups fat-free vanilla yogurt
2 bananas thinly sliced.
Fresh raspberries for garnish (optional)

1.  In food processor with knife blade attached, pulse raspberries and sugar until almost smooth.
2.  Into four 10-ounce glasses or goblets, layer about half of raspberry puree, half of yogurt, and half of banana slices; repeat layering.  Top with raspberries if you like.

>>Each Serving:  about 140 calories, 6g protein, 30g carbohydrates, 0g total fat, 2g fiber, 3mg cholesterol, 95mg sodium.

Greens With Goat Cheese & Tangerine Vinaigrette

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 Greens With Goat Cheese & Tangerine Vinaigrette

Prep:  About 15 minutes
Makes:  4 accompaniment servings

Ingredients:

2 Tangerines
2 Teaspoons cider vinegar
½ Teaspoon Dijon mustard
Salt and ground pepper
2 Tablespoons olive oil
1 Tablespoon chopped fresh chives
8 Cups loosely packed mixed baby greens, such as romaine, arugula, and/or spinach (about 5 ounces)
½ Cup crumbled goat cheese (2 ounces)
¼ Cup golden raisins

Directions:

1.  From tangerines, grate 1 teaspoon peel; place in small bowl.  Cut remaining peel and pitch from fruit.  Holding tangerines, 1 at a time, over another small bowl, cut on either side of membranes to remove each segment, allowing fruit and juice to drop into bowl.  Squeeze three tablespoons juice from membranes; add to bowl with peel.  Whisk in vinegar, mustard, ¼ teaspoon salt, and 1/8 teaspoon pepper until mixed.  In thin, steady stream, whisk in oil until vinaigrette is blended.  Stir in tangerine segments and chives.

2.  Place greens on 4 salad plates; sprinkle each with goat cheese and raisins.  Drizzle with vinaigrette.

Each serving:  About 165 calories, 3g protein, 15g carbohydrate, 10g total fat (3g saturated), 2g fiber, 10 mg cholesterol, 335 mg sodium.

Citrus Roast Chicken

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Citrus Roast Chicken 

Prep:  About 20 minutes
Roast:  About 1 hour and 10 minutes
Makes:  4 main-dish servings

Ingredients:

2 Naval Oranges
1 Chicken (about 4 pounds)
1 Lemon, cut into quarters
2 Cloves garlic, smashed with side of chef’s knife
2 Sprigs of rosemary, plus additional for garnish
½ Cup plus 1 tablespoon water
¼ Cup sweet orange marmalade
1 Teaspoon cornstarch
Roasted orange wedges (optional)

1.  Preheat oven to 450 F.  Cut 1 orange in half.  Squeeze juice from halves into measuring cup; discard juiced halves.  From remaining orange, cut two ¼ inch-thick center slices.  Set slices aside; squeeze juice from end pieces and add to juice in cup to make about 2/3 cup juice.  Cut juiced end pieces into quarters.

2.  Remove giblets and neck from chicken.  Place chicken, breast side up on rack in small metal roasting pan (13” x 9”).  With fingertips, gently separate skin from breast meat.  Place 1 orange slice under skin of each breast half.  Place juiced orange quarters, lemon quarters, garlic, and 2 sprigs rosemary inside chicken cavity.  Tie legs together with string.  Sprinkle chicken with ¼ teaspoon salt and 1/8 teaspoon pepper.

3.  Roast chicken 1 hour.  (Cover chicken loosely with foil if skin browns too quickly.)  Add ½ cup water to roasting pan; brush chicken with marmalade.  Roast 10 minutes longer or until juices run clear when thickest part of thigh is pierced with tip of knife and temperature on meat thermometer inserted into thickest part of thigh reaches 175 F.

4. Place chicken on warm platter.  Let stand 10 minutes to allow juices to set for easier carving.  Meanwhile, add orange juice to pan and cook, stirring, over medium heat, until browned bits are loosened from pan.  In cup, blend cornstarch and remaining 1 tablespoon water.  Stir cornstarch mixture into juice mixture; heat to boiling over high heat, stirring constantly.  Boil 1 minute to thicken slightly.  Pour any juices from platter into pan.  Pour gravy into gravy boat; serve with chicken.  Garnish platter with rosemary and roasted orange wedges.

>>Each serving:  About 460 calories, 45g protein, 19g carbohydrates, 22g total fat (6g saturated), 0g fiber, 176 mg cholesterol, 285 mg sodium.