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CHICKEN LEGS AND THIGHS

Easy skillet recipes for lovers of dark meat. 

You'll need: 8 chicken thighs or drumsticks (about 2 1/2 lb), skin pulled off; but you can
also use thighs and drumsticks--mixed.

Mix 2 Tbsp flour, 1/2 tsp salt and 1/8 tsp pepper. Coat chicken with mixture. Heat 1 Tbsp
oil in a deep 12-inch skillet or Dutch oven. Add chicken; cook 5 minutes, turning to
brown all over. Leave in pan. Stir in ingredients listed in the recipe of your choice and
proceed as directed.

Creamy Thai: 14-oz can coconut milk (not cream of coconut), 1 1/2 tsp curry powder, 3
cups quartered small red potatoes, 1/2 tsp salt. Bring to boil, reduce heat, cover and
simmer 15 minutes. Add 1-lb bag frozen broccoli-cauliflower florets. Boil again; cover;
simmer 12 minutes, stirring 2 or 3 times. Serve with lemon wedges. Per serving: 557 cal,
40 g pro, 32 g car, 31 g fat, 130 mg chol, 734 mg sod. Exchanges: 1 1/2 starch/bread, 1
vegetable, 1/4 fruit, 4 lean meat, 3 3/4 fat.

Cacciatore: 28-oz can whole tomatoes in puree; 3 cups bite-size chunks potatoes; 2 green
bell peppers, cut in strips; 12 oz mushrooms, halved; 2 tsp minced garlic. Bring to boil;
reduce heat; cover; simmer 25 minutes, stirring 2 or 3 times. Per serving: 414 cal, 39 g
pro, 42 g car, 10 g fat, 130 mg chol, 739 mg sod. Exchanges: 1 1/4 starch/bread, 4 vegetable,
4 lean meat. 

White Wine: 1 cup dry white wine. Boil 1 1/2 minutes. Stir in 1 cup water, .9-oz packet
spring-vegetable soup mix, 4 cut-up carrots, 8 halved small red potatoes, 1/2 tsp dried
thyme. Return to a boil; cover; simmer 25 minutes, stirring 2 or 3 times. Per serving: 383
cal, 37 g pro, 35 g car, 10 g fat, 130 mg chol, 877 mg sod. Exchanges: 1 1/4 starch/bread, 3
vegetable, 4 lean meat. 

Southern Style: 2 cups chicken broth, 10-oz box frozen collard greens or kale, 1 cup
thinly sliced onion. Cover; simmer 5 minutes to thaw kale. Stir in 1 cup each long-grain
white rice and sliced kielbasa. Bring to boil; reduce heat; cover; simmer 18 minutes until
rice is tender. Per serving: 592 cal, 46 g pro, 49 g car, 22 g fat, 158 mg chol, 1,401 mg sod.
Exchanges: 2 1/2 starch/bread, 2 vegetable, 5 lean meat, 1 1/2 fat.

Moroccan: 1 cup chopped onion, 1/4 tsp each ground cinnamon and cumin. Cook 2
minutes. Add 4 cups sliced zucchini; 14 1/2-oz can tomatoes, drained and broken up; 13
1/2-oz can chicken broth. Cover; simmer 30 minutes. Stir in 10-oz box couscous.
Remove from heat. Let stand 5 minutes. Fluff couscous with a fork. Per serving: 571 cal,
45 g pro, 70 g car, 11 g fat, 130 mg chol, 964 mg sod. Exchange: 3 1/4 starch/bread, 4
vegetable, 4 lean meat.

Succotash: 10 3/4-oz can cream of celery soup, 10-oz box each frozen lima beans and
corn, 1 tsp Old Bay or poultry seasoning. Bring to boil; reduce heat; cover; simmer 15
minutes. Per serving: 433 cal, 41 g pro, 37 g car, 14 g fat, 138 mg chol, 1,210 mg sod.
Exchanges: 2 1/2 starch/bread, 4 1/4 lean meat.

Tuscan: 1 cup chicken broth, 2 1/2 cups carrot chunks, 1 Tbsp minced garlic, 1 tsp Italian
herb seasoning. Cover; simmer 15 minutes. Stir in two 15-oz cans drained navy or white
kidney beans, 1/2 cup chopped parsley. Cover; simmer 10 minutes until carrots are
tender. Per serving: 433 cal, 46 g pro, 36 g car, 11 g fat, 130 mg chol, 956 mg sod.
Exchanges: 2 starch/bread, 1 1/2 vegetable, 4 1/2 lean meat.

Cabbage: 1 3/4 cups water, 1 packet (from a 1.8-oz box of two) onion-mushroom soup
mix, 3 cups 3/4-inch chunks sweet potatoes. Cover; simmer 20 minutes. Add 4 cups (12
oz) shredded cabbage, 1/2 tsp dried thyme. Cover; simmer 15 minutes, stirring a few
times. Per serving: 390 cal, 36 g pro, 36 g car, 10 g fat, 130 mg chol, 904 mg sod. Exchanges:
1 3/4 starch/bread, 2 vegetable, 4 lean meat.

Arroz con Pollo: Add 1 3/4 cups water. Bring to boil. Stir in an 8-oz box yellow rice mix.
Reduce heat; cover; simmer 20 minutes. Add 1 cup frozen green peas, 4-oz jar sliced
pimentos. Cover; cook 5 minutes. Per serving: 453 cal, 39 g pro, 49 g car, 10 g fat, 130 mg
chol, 1,016 mg sod. Exchanges: 3 1/4 starch/bread, 4 lean meat.






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