Potatoes get a bad rap as being unhealthy, but they are actually nutritious. It’s the way we cook them and what we add on top of them that make them unhealthy.
Chicken Vesuvio is an Italian-American dish that comes from Chicago, and it could be a dish for company or a nice family meal. It’s also fairly low calorie except for chicken skin. There’s only one tablespoon of butter divided between four servings.
Chicken Vesuvio
1 tbsp olive oil 4 skin-on bone-in chicken thighs, excess fat and skin trimmed (about 1 3/4 pounds) 2 tsp kosher salt, divided 1/2 tsp freshly ground black pepper, plus more for seasoning the potatoes 2 large russet potatoes, skin on, cut into 1/2-to-3/4-inch wedges 1 tbsp unsalted butter Cloves from 1 head garlic, peeled and thinly sliced 1 tsp dried oregano or Italian seasoning 3/4 cup dry white wine 3/4 cup frozen peas (not defrosted) Finely grated zest of 1 lemon (about 1/2 teaspoon) 1 tbsp lemon juice About 1/4 cup chopped, fresh flat-leaf parsley leaves Put the oven rack in the middle and preheat the oven to 400.
Sprinkle the chicken with 1 1/2 teaspoons of the salt and 1/2 teaspoon pepper.
Heat a 12-inch cast-iron pan gradually over medium-low heat until it’s good and hot, about 10 minutes. (This may seem like a long time, but the pan is over medium-low during this time, and the payoff is nice and crispy golden- brown skin.)
Then turn the heat up to medium-high and add the oil. Place the chicken in the pan, skin-side down. Cook without moving until the skin develops a nice brown crust (you’ll have to peek from time to time, gently lifting the chicken without tearing the skin, until it releases from the pan), 8-10 minutes.
Remove to a plate. The chicken isn’t cooked through yet, so don’t worry. It goes in the oven with the potatoes later.
If there isn’t about 2 tablespoons of fat in the pan, add a little more oil. Otherwise, add the potato wedges and sprinkle with remaining 1/2 teaspoon salt and a pinch of pepper.
Stir to coat with and arrange in the skillet flat side down. Cook until they turn light to golden brown. Flip as they brown, about 8 minutes total. Remove to another plate. The potatoes will also finish cooking when they go in the oven with the chicken.
Turn the heat to medium-low and add the butter, garlic, and dried oregano or Italian seasoning. Cook, stirring, until the garlic is fragrant but doesn’t turn brown, about 30 seconds.
Add the wine and frozen peas and bring to a simmer, about 20 seconds.
Turn off the heat, return the potatoes to the pan, and turn to coat in the sauce. Then arrange the chicken on top, skin-side up, and drizzle any juices left behind on the plate around the potatoes.
Place the pan in the oven and bake until the potatoes and chicken are cooked through, with the chicken reaching an internal temperature of 180 to 185°F, about 30-35 minutes, depending on the size of the thighs. The chicken will deepen in color and the potatoes will be tender.
Drizzle with the lemon juice, and sprinkle with the lemon zest and parsley before serving.
—kwc— Here’s a potato side dish that is also low calorie.
Garlic Rosemary Smashed Potatoes
1 pound baby potatoes, halved 2 tbsp extra-virgin olive oil, divided 3 cloves garlic, minced 1 tsp chopped fresh rosemary 1/2 tsp salt 1/4 tsp ground pepper Preheat oven to 425 degrees F. Place a large rimmed baking sheet in the oven to preheat.
Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and steam until just tender, 12 to 14 minutes.
Meanwhile, combine 1-1/2 tablespoons oil, garlic, rosemary, salt and pepper in a small bowl.
Brush the hot baking sheet with the remaining 1/2 tablespoon oil. Place the steamed potatoes on the pan, skin-side up, and smash with the bottom of a jar or smooth side of a meat mallet. Drizzle with the garlic oil. Roast until browned on the bottom, about 15 minutes.
—kwc—
Healthy Potato Salad
2 pounds small red potatoes, scrubbed and sliced into 1/4inch thick rounds 1 tbsp fine sea salt 1/4 cup olive oil 1/3 cup lightly packed fresh flat-leaf parsley, roughly chopped, plus about 2 tablespoons more for garnish 1/3 cup roughly-chopped green onions, plus about 2 tablespoons thinly sliced for garnish 2 tbsp fresh lemon juice 2 tsp Dijon mustard 2 cloves garlic, roughly chopped Freshly-ground black pepper, to taste 3 stalks celery, chopped In a large saucepan or Dutch oven combine sliced potatoes and salt. Cover with water by 1 inch. Bring to a boil over high heat, then reduce heat to medium- low and cook until potatoes are easily pierced by a paring knife and pulled out with little resistance, about 5 to 6 minutes.
Reserve 1/4 cup cooking water, then drain. Transfer the potatoes to a large mixing bowl.
In a small food processor or blender, combine the olive oil, 1/3 cup parsley, 1/3 cup green onions, lemon juice, Dijon mustard, garlic and freshly ground black pepper. Process until the herbs and garlic have been chopped into little pieces. Then, while running the food processor, pour in the reserved cooking water and process just until blended. (If you don’t have a food processor or blender, just finely chop the parsley and onions and whisk the dressing together until the oil is fully incorporated.)
Drizzle the potatoes with the herbed olive oil mixture and gently mix to combine. (It will look like you’ve poured in too much dressing, but don’t worry, the potatoes will soak it up!) Let the potatoes rest for ten minutes, gently tossing every few minutes.
Add the celery to the bowl, along with a couple tablespoons each of additional chopped parsley and green onions. Toss again. Season generously to taste with salt and pepper.
Serve immediately, or cover and refrigerate until you’re ready to serve. This salad is best served within a few hours but will keep in the refrigerator for about three days.
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