European Stars and Stripes (Newspaper) - September 21, 1990, Darmstadt, Hesse                                Let s hear it for legs1 r by Pierre Franey new York times there Are few meat Staples More versatile and inexpensive than Chicken legs. What s More they happen to be the most flavorful part of the Bird. A few years Back before the new conservative wave in professional cooking Many chefs were trying to outdo one another with fanciful food presentation sometimes at the expense of flavor. A dish that frequently showed up in those years was stuffed Chicken legs actually the proper term is galantine. It was time consuming but appealing and the Chicken legs wore filled with anything from truffles to vegetables and mousses a Home Cook hardly has time to go through All the Steps to make a galantine of Chicken legs but the legs can be used in countless other appealing everyday meals. F he recipe Here is for Chicken legs braised in red wine with onions mushrooms garlic carrots and seasonings. It Calls for thyme Clove and Parsley but you could Experiment with other fresh herbs. This one pot dish can be made in Little More than half an hour. The sauce should be moderately thick but not viscous. If it is too liquid when you remove the ingredients reduce it Over a High flame for a minute or so. A Hearty dish like this Calls for a relatively simple starch. Penne tossed with fresh Basil Parmesan and Olive Oil makes a wonderful match. Since the Penne takes Only 10 to 12 minutes to Cook you can Start it shortly before the Chicken is finished. A Good country bread would be Welcome with this combination. Chicken legs in red wine sauce 4 whole Chicken legs about a Pound each Salt and freshly ground Pepper to taste 4 Tablespoons instant flour for dredging 2 Tablespoons vegetable Oil 12 Small White onions peeled a Pound Small mushrooms cleaned and stems removed 2 Teaspoons finely chopped garlic 4 sprigs fresh thyme or 1 Teaspoon dried 1 Bay Leaf 11/a cups dry red wine Burgundy style preferred 8 baby carrots about St Pound trimmed and scraped 2 whole cloves 4 Parsley sprigs 2 Tablespoons finely chopped Parsley. Sprinkle Chicken pieces with Salt and Pepper. Dredge lightly in flour and remove excess. Heat Oil in a heavy Skillet Large enough to hold the legs in one layer. Add Chicken pieces. Add onions and mushrooms. Cook Over medium High heat until the Chicken legs Are nicely browned on one Side about 5 minutes. Turn the pieces and continue cooking about 5 minutes More. The onions and mushrooms should be browned also. Pour off fat from Skillet. Add garlic thyme and Bay Leaf and Cook stirring 1 minute. Do not Brown the garlic. Add wine carrots cloves and Parsley sprigs and bring to a boil. Cover tightly and simmer about 15 minutes or until Chicken is tender. Transfer Chicken onions mushrooms and carrots to a serving dish discard thyme sprigs Bay Leaf and Parsley sprigs. Reduce sauce if necessary for about a minute. Pou sauce Over Chicken and Sprinkle with chopped Parsley. Yield 4 Servings. Penne with cheese 4 cups water Salt to taste i Pound Penne italian tube pasta 1 Tablespoon butter 2 Tablespoons Olive Oil is Teaspoon freshly grated Nutmeg freshly ground Pepper to taste 4 Tablespoons grated Parmesan or gruyere cheese 4 Tablespoons chopped fresh Basil or italian Parsley. Bring water to a boil in a Kettle. Add Salt and pasta. Bring to a boil again stirring. Cook about 10 to 12 minutes or until the pasta is Al Dente. Drain and Reserve a cup of the cooking liquid. Transfer pasta to Kettle. Add butter Olive Oil Nutmeg Pepper cheese Basil and reserved cooking liquid. Toss and blend Over medium High heat for 30 seconds. Serve immediately. Yield 4 Servings. Icken continued from Page 13 Chicken Ham and bours1n roulade makes 4 Servings 4 Boneless skinless Chicken breasts 12 Tablespoons Pepper or Herb Flavoured Boursin Cream cheese 4 slices smoked Ham Olive Oil or melted butter paprika or Cayenne Pepper Pound out Chicken breasts to or Inch thickness. Spread 11/2 Tablespoons cheese on each top with a slice of Ham then spread with another 1v2 Tablespoons cheese. Roll into Cigar shape tucking under edges. Brush with Oil or melted butter and Sprinkle with paprika or Cayenne Pepper. Arrange Chicken breasts in a spoke fashion Cook in microwave oven on High for 2 minutes rotate dish 180 degrees Cook 2 minutes longer on High rotate dish again then Cook another 2 minutes. Remove from oven and let rest 3 to 4 minutes so that Chicken breasts continue cooking. Cut into six or seven slices and arrange with cooked carrots sprinkled with Dill and a Mold of Rice or other grains. Warm Chicken salad with raspberries and mushrooms makes 4 Servings a cup Walnut Oil 4 Boneless skinless Chicken breasts Cut into 1/4-Lnch strips 1 cup sliced mushrooms Button or Shiitake 1 cup toasted walnuts 2 Tablespoons Raspberry vinegar 6 cups assorted salad greens 1 cup fresh raspberries heat Oil in a Large pan and add Chicken strips. Stir Over medium heat until Chicken is cooked and lightly browned about 2 minutes. Add mushrooms and walnuts and stir to Wilt mushrooms. Finish by adding vinegar to pan. Remove from heat. Place greens on salad plates and distribute mixture Over greens. Garnish with berries. Island Chicken with Black Beans makes 4 Servings 1 medium onion minced 1 Tablespoon vegetable Oil 1 Tablespoon Curry powder 4 Boneless skinless Chicken breasts Salt and Pepper flour for dredging vegetable Oil for frying juice of 1 Orange 3 cups canned Black Beans Zucchini Cut into strips blanched in boiling water and tossed with butter saut6 onion in Oil until soft. Stir in Curry powder and Cook stirring for 1 minute. Set aside to Cool. With a Sharp knife Cut a pocket in the Side of Chicken breasts not cutting All the Way through. Stuff onion and Curry mixture into breasts. Season with Salt and Pepper and dredge in flour. Heat Oil in try pan. Cook on both sides until browned about 4 minutes for the first Side and 5 minutes for the second Side. Squeeze Orange juice Over Chicken remove breasts from pan and Cut into three or four slices. Arrange with cooked Black Beans and Zucchini. Place the Chicken on its Back and tuck the wings under the body. Insert the threaded Needle into one Side of the Tail cavity and push it All the Way through the thigh joint of the opposite leg. Leave some Slack at the incision Point for tying a knot. Getting Chicken in shape 1 Learned Early in my career that the secret to Good cooking is treating the simplest dish with the same care lavished on More elaborate preparations. This can be most clearly seen in Homespun roast Chicken which to my taste is among the most succulent meals when done properly. Proper trussing of a Chicken is essential to get the Best results from roasting. A Well trussed Chicken holds its shape in the oven and is More attractive when served it is also easier to carve. When a Chicken is trussed securely it Cooks evenly and retains moisture Well. This is especially critical for any stuffed Bird. Kitchen twine and a trussing Needle about io14 inches Long should be used for a three to four Pound Chicken. The Basic technique is As illustrated. Run the Needle through the Middle of the Wing passing through the skin of the neck to Pierce the other Wing. Pull the Needle All the Way through until the thread is taut. Spicy a no Boneless by Sherrie Clinton Baltimore evening Sun expand your repertoire of Boneless Chicken breast dishes with this delicious and healthy recipe we added whole Small hot chillies found in the spice rack Section to our dish for extra punch. Garlic thai Chicken 2 Tablespoons soy sauce iy2 Teaspoons bottled minced garlic or v2 Teaspoon garlic powder 1 Teaspoon sesame Oil v2 Teaspoon crushed red Pepper a Teaspoon ground coriander 12 ounces boned skinless Chicken Breg iv2cu or ii non i in air sauce Coriand 1-Inchd mixture code directs butter. Sauce pm teas covers minute Page 14 a a a the stars and stripes Friday sept Embi Chicken legs the most flavorful part of the Bird can be used in countless appealing everyday meals Hearty and simple. P the Chicken on its Side pull the e tightly and tie a double knot Chicken is ready for roasting. V Vert the Chicken pull the legs Back d run the Needle through the thigh int to the opposite Side of the Tail Vity a in effect reversing step 1. Ress the legs Down and push the Nee a through the skin under the breast be. Pull it out the other Side. A Pierre Franey halves Quick cooking Rice p Quick cooking couscous unions Spray coating cum mixing bowl Combine soy relic sesame Oil red Pepper and a set aside. Cut Chicken into about nos then add to the soy sauce Oss lightly to coat then set aside e according to package except omit the Margarine or sing couscous in a medium bring 1v2 cups water and a Salt to boiling. Add couscous remove from heat. Let stand for 5 fowling up on fast food calories by Irene Kraft Allentown morning Call if you Are choosing Chicken when dining out in Hopes of trimming calories and fat from your diet put a Feather in your Cap for Effort. For years now american nutritionists and health conscious Consumers have been clucking the praises of Chicken. And Chicken in turn has scratched its Way onto the menu of More and More eating establishments a even fast food chains that have built their names on hamburgers. Many Consumers consider Chicken to be a Good Choice at fast food restaurants because its traditionally lower in calories and fat than beef or other red meats. But not All Chicken options live up to the Birds healthful reputation. In fact some fast food fare lays a big egg when it comes to helping health conscious Consumers trim their intake of calories and fat. Until recently the Only Type of Chicken available at most of these places was breaded or Batter dipped and deep Fried which is not the Healthiest Means of preparation. Battering breading or deep frying cancels out the Normal Low fat while Rice or couscous is standing Cut onions into about 11/2-Inch pieces. Spray a cold wok or Large Skillet with nonstick coating. Preheat wok or Skillet Over High heat. Add untrained Chicken mixture to hot wok or Skillet. Stir Fry for 2 minutes add onions. Continue to stir Fry Chicken and onions for 2 to 3 minutes More or till Chicken is no longer Pink and onions Are tender. Serve with hot Rice or couscous. Makes four Servings. Each serving has 252 calories 23 Grams protein 32 Grams carbohydrates 2 Grams fat 49 milligrams cholesterol 837 milligrams sodium 291 milligrams potassium. A from Quot better Homes and gardens a Quick and easy diet recipes Quot edited by Mary to Plutt Meredith corp., 1989. Advantages of Chicken turning it into a fatty High calorie meal. To complicate matters Many of these Chicken options when served As a Sandwich Are topped with Mayonnaise or other fat Laden dressing further increasing calorie and fat counts. Quot often you d be better off eating a hamburger Quot said Marion Franz a registered dietitian director of nutrition for the International diabetic Center and author of fast food facts Sci publishing guide to making nutrition Wise choices at fast food restaurants. In fact according to the dietitian whose Book lists the nutritive and diet Exchange values for menu items at 33 leading fast food chains one Fried Chicken Sandwich at Arby a Burger King Dairy Queen or Hardee s is equal in calories to two regular sized hamburgers. Quot people just Aren t aware of what happens to Chicken when a coating is added to it and it s deep Fried Quot Franz said. A the coating acts like a sponge and absorbs the fat. Most breaded Chicken options have been deep Fried Frozen and then retried in deep fat so you re getting a double dose of fat Quot generally when you bread and deep Fry Chicken you triple its calories she added. Breaded deep Fried Chicken sandwiches generally have 500 to 700 calories and Between 30 and 40 Grams of fat. On the other hand a regular sized hamburger with lettuce and tomatoes has Only about 300 to 350 calories and Between 10 and 15 Grams of fat. That s Why you a be better off with a regularized hamburger than a breaded deep Fried Chicken Sandwich Franz explained. Or you can have a roast beef Sandwich plus a Small order of Fries at Arbyl a or Roy Rogers for less fat and calories than a single Fried Chicken Sandwich alone at those places she added. Those roast beef sandwiches Supply Between 300 and 350 calories and 10 to 15 Grams of fat. Batter coated Fried Chicken parts is another fat packed option available at fast food outlets. One serving of Kentucky Fried chickens extra crispy Chicken thighs has 371 calories and 26 Grams of fat. If you could make a meal of the Chicken alone that might not be so bad. But an order of Fries adds another 268 calories and 13 Grams of fat to the meal making a total of 639 calories and 39 Grams of fat. Chicken nuggets a Small Batter coated and deep Fried chunks of Chicken a Are yet another fast food option. An order of six nuggets has about 300 calories and 16 to 20 Grams of fat. A Chicken nuggets would be All right if people would stick to an order of six. But that s not enough food to satisfy some people Quot Franz said. An order of nine nuggets is about equal in both calories and fat to a Fried Chicken Sandwich. Compounding the problem with Chicken nuggets parts or sandwiches offered at most fast food restaurants is the fact that most folks done to make a meal of just that Franz said. They also have Fries and a soft drink or milk shake further increasing their intake of calories and fat. A Fried Chicken Sandwich with an order of Fries and a Coke tallies up to a whopping 1,100 calories. With a milk shake instead of a Coke it s even More a about 1,200 calories. For someone on a diet 1,200 calories is the maximum allowed in a Day Franz said. It s too much even for those trying to maintain Ideal weight. A healthful diet should contain Only enough calories to maintain weight no More than 10 percent higher than the desirable weight for any person s height and body Frame she added. Most women need Between 1,500 and 1,800 calories a Day. To maintain the proper weight they should keep each of their meals within 500 to 600 calories. Consuming 1,200 calories at one meal  leave Many calories for the rest of the meals that Day. Most men require Between 2,400 and 2,800 calories a Day so they should aim for meals with 800 to 900 calories 1,1990 the stars and stripes Page 15