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Publix GreenWise Market Magazine
Publix GreenWise Market

Publix GreenWise Market Magazine - Spring 2010

Chicken and Egg

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Which do you like best, the chicken or the egg? Both are seasonal icons—think spring chickens and Easter eggs—as well as mealtime favorites. And with production at about 9 billion broilers a year, it’s clear we have a national hankering for chicken. In fact, based on consumption, chicken is more all-American than hot dogs or hamburgers. But that doesn’t leave eggs lagging. At 75 billion annually, the United States produces 10 percent of the world’s egg supply. That’s a whole lot of potential omelets.

Looking for some adjectives to describe this pair of protein powerhouses? Try nutritious, versatile and affordable for starters. Read on for six great recipes that provide plenty of reason to love both. Then learn more at the National Chicken Council (eatchicken.com) and the American Egg Board (aeb.org).

Factoids
  • The average hen lays 250 to 300 eggs a year. Most are laid between 7 a.m. and 11 a.m.
  • In Gainesville, Georgia, the “Chicken Capital of the World,” it is illegal to eat chicken with a fork.
  • To perfectly poach eggs, simply break each egg into a measuring cup and carefully slide it into a skillet of simmering water, holding the lip of the cup as close to the water as possible to avoid breaking the yolk.
  • In Japan fried chicken is a traditional Christmas dinner because the Japanese see similarities between Santa Claus and Colonel Sanders!
  • May is National Egg Month, and the week after Easter is Egg Salad Week.
  • The Araucana, a South American chicken, has sometimes been called the “Easter Egg Chicken” because it lays bluish-green eggs.
  • Spin an egg to tell if it’s cooked. If it wobbles, it’s raw. If it spins easily, it’s hard-cooked.
  • Alektorophobia is the fear of chickens.
Three-Herb Deviled Eggs 

START TO FINISH: 30 MINUTES 
12 hard-cooked Publix GreenWise Market Organic Eggs,* peeled
¼ cup mayonnaise
¼ cup dairy sour cream
2–3 teaspoons Publix GreenWise Market Organic Tangy Dijon Mustard*
2 tablespoons snipped fresh parsley
2 tablespoons snipped fresh dill or 1½ teaspoons dried dillweed
2 tablespoons snipped fresh chives or 1½ teaspoons dried chives
Sea salt or table salt
Freshly ground black pepper
Paprika or cayenne pepper (optional)
Fresh dill (optional)

ONE Slice through each of the hard-cooked eggs about one-third of the way from the top; scoop out the yolk. Cut a small thin slice off the rounded bottom of each egg so it sits flat. If desired, chill the top and bottom slices for another use.

TWO Place yolks in a bowl; mash with a fork. Add mayonnaise, sour cream and mustard; mix well. Stir in parsley, dill and chives. Season to taste with salt and black pepper. Stuff egg yolk mixture into egg whites. If desired, sprinkle tops with paprika or cayenne pepper and garnish with additional fresh dill. Makes 12 deviled eggs.

Nutrition Facts per deviled egg: 120 cal., 10 g total fat (3 g sat. fat), 216 mg chol., 145 mg sodium, 1 g carb., 0 g dietary fiber, 6 g protein. Exchanges: 1 Medium Fat Meat, 1 Fat. Carb Choices: 0.

*Look for organic options at your neighborhood Publix
Egg-Vegetable Salad Wraps

START TO FINISH: 35 MINUTES 
6 Publix GreenWise Market Organic Eggs,* hard-cooked and chopped
½ cup chopped cucumber*
½ cup chopped yellow summer squash or zucchini*
¼ cup shredded carrot*
2 tablespoons chopped red onion
¼ cup low-fat mayonnaise
2 tablespoons Publix GreenWise Market Organic Tangy Dijon Mustard*
1 tablespoon fat-free milk*
1 teaspoon snipped fresh basil or ¼ teaspoon dried basil, crushed
¼ teaspoon salt
1/8 teaspoon paprika
6 lettuce leaves
6 6- to 7-inch whole wheat flour tortillas
2 plum tomatoes, chopped

ONE In a large bowl combine eggs, cucumber, yellow summer squash or zucchini, carrot and red onion. For the dressing, in a small bowl stir together mayonnaise, Dijon mustard, milk, basil, salt and paprika. Pour the dressing over egg mixture; toss gently to coat.

TWO For each wrap, place a lettuce leaf on a tortilla. Divide chopped tomatoes evenly on top of the lettuce, slightly off center. Spoon about ½ cup of the egg mixture on top of the tomatoes. Roll up tortilla. If necessary, secure with toothpicks. Cut the tortilla wraps in half crosswise. Makes 6 servings.

Nutrition Facts per serving: 267 cal., 10 g total fat (2 g sat. fat), 212 mg chol., 708 mg sodium, 30 g carb., 3 g dietary fiber, 11 g protein. Exchanges: 2 Starch, 1 Medium Fat Meat, 1 Fat. Carb Choices: 2.

*Look for organic options at your neighborhood Publix
Poached Eggs on Polenta

PREP: 40 MINUTES
CHILL: 1 HOUR
COOK: 23 MINUTES
BROIL: 8 MINUTES
COOL: 30 MINUTES
6½ cups water, divided
1 tablespoon butter*
1½ cups fat-free milk*
1 cup yellow cornmeal
½ cup plus 1/3 cup finely shredded Parmesan cheese, divided
Nonstick cooking spray*
1 cup finely chopped onion*
4 cloves garlic,* minced (2 teaspoons)
1¾ pounds plum tomatoes, seeded and chopped (4 cups)
¼ cup snipped fresh basil
½ teaspoon plus 1/8 teaspoon salt, divided
¼ cup vinegar
6 Publix GreenWise Market Organic Eggs*
Freshly ground black pepper

ONE For the polenta, lightly grease a 9×5×3-inch loaf pan; set aside. In a medium saucepan combine 1½ cups water and butter. Bring to a simmer over medium heat. Combine milk and cornmeal; slowly add to simmering mixture while stirring constantly. Reduce heat to low. Cook for 10 to 15 minutes or until mixture is very thick, stirring occasionally. Remove from heat; stir in ½ cup Parmesan cheese. Spread polenta in the prepared loaf pan. Cool, then cover and chill for at least 1 hour.

TWO For the sauce, lightly coat a large skillet with nonstick spray, then cook and stir onion and garlic over medium heat about 5 minutes or until onion is tender. Stir in tomatoes. Cook, uncovered, for 5 minutes more, stirring occasionally. Remove from heat; stir in basil and the ½ teaspoon salt. Cover and keep warm.

THREE Preheat broiler. Remove polenta from pan and cut into 12 slices. Arrange slices on a baking sheet. Broil polenta about 4 inches from the heat for 8 to 10 minutes or until golden brown, turning once halfway through broiling. Keep warm.

FOUR Meanwhile, to poach eggs, lightly grease a 12-inch skillet. Add 5 cups water, vinegar and 1/8 teaspoon salt. Bring to a boil; reduce heat to a simmer. Carefully add eggs to simmering water, allowing each egg an equal amount of space. Simmer eggs, uncovered, for 3 to 5 minutes or until the whites are completely set and yolks begin to thicken, but are not hard. Remove eggs with a slotted spoon.

FIVE To serve, arrange 2 polenta slices per plate. Top with sauce and a poached egg. Sprinkle each serving with some of the remaining 1/3 cup Parmesan cheese and pepper. Makes 6 servings.

Nutrition Facts per serving: 267 cal., 11 g total fat (5 g sat. fat), 226 mg chol., 562 mg sodium, 27 g carb., 3 g dietary fiber, 16 g protein. Exchanges: 1.5 Starch, 1 Medium Fat Meat, 1 Vegetable, 1 Fat. Carb Choices: 2.

*Look for organic options at your neighborhood Publix

Tip: Fresh cut fruit from the produce department at Publix is an easy accompaniment to eggs for breakfast or lunch.
Roast Chicken Southwestern-Style

START TO FINISH: 1 HOUR 40 MINUTES
1 3- to 3½-pound Publix GreenWise Market Whole Chicken
2 tablespoons olive oil*, divided
½ teaspoon finely shredded lime peel (set aside)
3 tablespoons lime juice, divided
¼ cup snipped fresh cilantro, divided
1 teaspoon dried oregano,* crushed
½ teaspoon ground cumin*
½ teaspoon salt, divided
1 15-ounce can Publix GreenWise Market Black Beans, rinsed and drained
1½ cups frozen yellow kernel corn, thawed
1 small tomato,* chopped
¼ cup chopped green onions*
1 clove garlic,* minced
Cilantro sprigs (optional)
Lime wedges (optional)

ONE Using your fingers, gently separate the skin from the meat along rib edge of each chicken breast half. In a small bowl combine 1 tablespoon olive oil, 1 tablespoon lime juice, 2 tablespoons cilantro, oregano, cumin and ¼ teaspoon salt. Rub one-quarter of the cilantro mixture under the skin of each chicken breast half. Brush remaining mixture over chicken.

TWO Tuck the drumsticks under the band of skin that crosses the tail. If there is no band, tie the drumsticks to the tail with string. Twist the wing tips under the chicken.

THREE Place chicken, breast side up, on a rack in a shallow pan. Insert a meat thermometer into the center of one of the thigh muscles. The bulb should not touch the bone. Roast, uncovered, in a 375°F oven about 1 hour or until the meat thermometer registers 165°F. When the bird is two-thirds done, cut the band of skin or string between the drumsticks so the thighs cook more evenly.

FOUR Meanwhile, for the black bean salsa, in a large bowl combine black beans, corn, tomato, green onions, 2 tablespoons cilantro, lime peel, 2 tablespoons lime juice, 1 tablespoon oil, garlic and ¼ teaspoon salt. Mix well. Cover and chill.

FIVE Remove chicken from oven and cover with foil. Let stand 10 to 20 minutes before carving. Serve with black bean salsa. Garnish with cilantro and lime wedges, if desired. Makes 6 servings.

Nutrition Facts per serving: 462 cal., 28 g total fat (7 g sat. fat), 116 mg chol., 482 mg sodium, 20 g carb., 5 g dietary fiber, 35 g protein. Exchanges: 1 Starch, 4 Medium Fat Meat, 1 Vegetable, 1 Fat. Carb Choices: 1.

*Look for organic options at your neighborhood Publix

Tip: The perfect complement to a Southwestern chicken dinner? Corn muffins fresh from your Publix Bakery.
Power-Packed Chicken Salad

START TO FINISH: 25 MINUTES

1/3 cup raspberry vinegar
2 tablespoons snipped fresh mint
2 tablespoons Publix GreenWise Market Organic Honey*
1 tablespoon olive oil*
¼ teaspoon salt
6 cups Publix GreenWise Market Organic Baby Spinach Blend Salad*
3 cups chopped, cooked Publix GreenWise Market Chicken Breast or chopped Publix Deli Rotisserie Chicken
2 cups fresh strawberries,* hulled and sliced
½ cup fresh blueberries*
¼ cup walnuts, toasted and coarsely chopped
1 ounce goat cheese, crumbled
½ teaspoon freshly ground black pepper

ONE For the vinaigrette, in a screw-top jar combine vinegar, mint, honey, oil and salt. Cover and shake well.

TWO In a very large bowl toss together spinach, chicken, strawberries, blueberries, walnuts and goat cheese. Transfer to salad plates. Drizzle with vinaigrette and sprinkle with pepper. Makes 6 servings.

Nutrition Facts per serving: 243 cal., 9 g total fat (2 g sat. fat), 62 mg chol., 191 mg sodium, 15 g carb., 2 g dietary fiber, 25 g protein. Exchanges: 1 Fruit, 3 Lean Meat, 1 Vegetable, 1 Fat. Carb Choices: 1.

*Look for organic options at your neighborhood Publix
Feta-Stuffed Chicken Breasts

START TO FINISH: 45 MINUTES

1 tablespoon snipped sun-dried tomatoes (not oil-packed)
4 boneless, skinless Publix GreenWise Market Chicken Breast Halves (1 to 1½ pounds total)
¼ cup crumbled feta cheese (1 ounce)
2 tablespoons fat-free or light cream cheese (1 ounce), softened
2 teaspoons snipped fresh basil or ½ teaspoon dried basil, crushed
1/8 teaspoon freshly ground black pepper
1 teaspoon organic olive oil*
Fresh basil sprigs (optional)

ONE Place sun-dried tomatoes in a small bowl. Pour enough boiling water over the tomatoes to cover. Let stand for 10 minutes. Drain and pat dry; set aside. Meanwhile, using a sharp knife, cut a pocket in each chicken breast half by cutting horizontally through the thickest portion to, but not through, the opposite side. Set aside. In a small bowl combine feta, cream cheese, the snipped or dried basil and sun-dried tomatoes. Spoon about 1 rounded tablespoon into each chicken breast pocket. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with pepper.

TWO In a large nonstick skillet cook chicken in hot oil over medium-high heat for 12 to 14 minutes or until tender and no longer pink (165°F), turning once (reduce heat to medium if chicken browns too quickly). Serve warm. If desired, garnish with basil sprigs. Makes 4 servings.

Nutrition Facts per serving: 169 cal., 5 g total fat (2 g sat. fat), 75 mg chol., 234 mg sodium, 1 g carb., 0 g dietary fiber, 29 g protein. Exchanges: 4 Lean Meat. Carb Choices: 0.

*Look for organic options at your neighborhood Publix

Recipes Copyright Meredith Corporation 2010. All rights reserved. Recipes reprinted with permission.


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