2 hearty and healthy chicken dishes your family will love

Chicken has been a family favourite at the dinner table ever since people have been gathering around the hearth to share food. These 2 hearty and healthy chicken dishes take it to the next level for meals your family will love.

A tasty chicken that gives you vitamin B6 is one marinated in canola oil (with its omega-3 fatty acids) and zesty herbs to give the chicken a lovely, savoury flavour.

Preparation time: 15 minutes
Cooking time: 30 minutes
Marinate: 4 hours
Serves: 4

Ingredients:

• 1 chicken (about 1.5 kg/3 1⁄2 lb), cut into serving pieces; wings reserved for another use
• 3 cloves garlic, finely chopped
• 45 ml (3 tbsp) chopped parsley
• 30 ml (2 tbsp) chopped basil
• 30 ml (2 tbsp) chopped mint
• 75 ml (1⁄3 c) canola oil
• 2 ml (1⁄2 tsp) pepper
• 0.5 ml (1⁄8 tsp) salt

Preparation:

1. Loosen skin of chicken with tip of a sharp knife, then pull off. Remove fat and make two to three slashes in each piece.
2. For marinade: In small bowl, combine garlic with parsley, basil, mint, oil, pepper and salt.
3. Place chicken in large dish, add marinade, and coat chicken. Cover and marinate in refrigerator four hours, turning occasionally.
4. Prepare grill or preheat broiler, setting rack 10 cm (4 in) from heat. Arrange chicken pieces bone side down on grill or broiler rack, reserving marinade. Grill chicken 20 minutes or until browned on one side, brushing once with reserved marinade.
5. Turn pieces over, brush with remaining marinade, and grill 10 minutes longer or until cooked through and juices run clear.

Calories: 306, fat: 15 g, saturated fat: 3 g, sodium: 208 mg, carbohydrate: 2g; protein: 40 g.

This simple recipe covers quite a few nutritional bases: the chicken gives you vitamin B6; the carrots give you vitamin C; the potatoes give you a little more of each. Plus, the leeks and lemon juice add to the vitamin C count.

Preparation time: 25-30 minutes
Cooking time: 1 1⁄4-1 1⁄2 hours mostly unattended
Serves: 4

Ingredients:

• 1 whole chicken (1.75 kg/3 1⁄2 lb)
• 1.5 L (6 c) chicken stock
• 1.25 L (5 c) water
• 4 carrots, cut into 2.5 cm (1 in) pieces
• 2 leeks, white part only, sliced
• 2 large potatoes, peeled and cut into cubes
• 6 cloves garlic, peeled
• 1 bouquet garni, made with 8 sprigs parsley and 2 bay leaves
• 15 ml (1 tbsp) lemon juice
• 0.5 ml (1⁄8 tsp) each salt and pepper

Preparation:

1. Cut fat from both ends of bird and wipe inside with paper towel. Tuck wings under bird. Fold skin over body cavity opening; tie legs together with string.
2. Place chicken in a 4 L (4 qt) Dutch oven. Add stock and water to cover. Bring to a boil over moderate heat and, using a large spoon, skim off scum.
3. Add vegetables, garlic and herbs to Dutch oven and simmer, partially covered, 1 1⁄4 hours or until chicken and vegetables are cooked through.
4. Transfer chicken to platter, cover with aluminum foil and keep warm. Strain stock into a bowl and skim off fat. Reserve vegetables and discard herbs.
5. In a blender or food processor, purée half of vegetables and 375 ml (1 1⁄2 c) stock; pour into pan. Add lemon juice, salt and pepper.
6. Remove skin from chicken and carve meat. Meanwhile, warm sauce gently. Place chicken and remaining vegetables on platter and pour sauce over.

Calories: 299, fat: 7 g, saturated fat: 2 g, sodium: 354 mg, carbohydrate: 30 g, protein: 47 g.