Chicken With Orange Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Fruits, Vegetables | Dutch | *web/email, Chicken, Citrus, Fruit, Lowfat | 4 | Servings |
INGREDIENTS
| Vegetable oil cooking spray | ||
| 1 | Skinless 3-lb chicken | |
| 1/2 | t | Paprika |
| 1 | c | Onion slices, or one-medium |
| onion ends removed and | ||
| sliced | ||
| 1/2 | c | Frozen orange juice |
| concentrate | ||
| 1/3 | c | Water |
| 2 | T | Brown sugar |
| 2 | T | Minced fresh parsley |
| 1 | t | Light soy sauce |
| 1 | t | Dry sherry |
| 1/2 | t | Ground ginger |
INSTRUCTIONS
Orange juice tenderizes and adds flavor. Brown the chicken pieces under a broiler. Cook with onion and sauce on the stove top or oven. Wash a 2.5 to 3 pound chicken. Pat dry with paper towels. Cut into serving pieces; remove all visible fat. Turn on the broiler. Lightly spray a baking sheet with vegetable oil spray; set aside. Sprinkle the chicken pieces with paprika and place on the prepared baking sheet. Broil the chicken about 6 inches from the heat until lightly browned on all sides, 4 to 5 minutes. Remove from the broiler and transfer the pieces to a Dutch oven or large, deep skillet and top with onion slices. Meanwhile, in a small bowl, whisk together all the orange sauce ingredients. Pour the sauce over the chicken and onions. STOVE TOP (see alternative). Bring the sauce to a boil over medium-high heat. Reduce heat to a simmer, cover and continue cooking until chicken is done and tender, about 55 minutes. (Altertively, place the browned chicken and onion slices in a casserole dish. Pour orange juice mixture over all and bake, covered, in a preheated 350-degree oven for 55 to 60 minutes or until the chicken is tender.) Makes 4 servings; each 273 calories (28% from fat), 9 grams fat (2 grams sat. fat), 14 grams carbohydrate, 34 grams protein, 132 mg sodium, 89 mg cholesterol, 37 mg calcium, 1 gram fiber Serve the chicken warm over yolk-free noodles, if desired. It also can be chilled for an outdoor meal. Use any or all of your favorite chicken parts. If using chicken breasts, the cooking time may be shortened. Recipe from "The New American Heart Association Cookbook" (Times Books). Tested by Sylvia Rector for the Free Press Test Kitchen. Mc from Pat Hanneman <kitpath@earthlink.net> 1/99. Recipe by: New American Heart Association Cookbook Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Jan 07, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 179
Calories From Fat: 15
Total Fat: 1.6g
Cholesterol: 0mg
Sodium: 649mg
Potassium: 688.2mg
Carbohydrates: 35.2g
Fiber: 1.3g
Sugar: 31.5g
Protein: 6.3g