| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Cajun |
Cajun, Low-cal, Poultry |
4 |
Servings |
INGREDIENTS
| 1 |
|
2 1/2-3 lb chicken skinned a |
| 1/2 |
ts |
Red pepper |
| 1/2 |
ts |
Paprika |
| 1 |
c |
Finely chopped onions |
| 1/2 |
c |
Finely chopped celery |
| 2 |
tb |
Tomato paste |
| 1 |
tb |
Low sodium Worcesterschire |
| 1/4 |
ts |
Ground ginger |
| 1/2 |
ts |
Salt |
| 1/2 |
ts |
Chili powder |
| 1 |
tb |
Reduced calorie margarine |
| 1/2 |
c |
Finely chopped bell pepper |
| 1 |
|
6 oz can orange juice |
| 2 |
tb |
Honey |
| 1 |
ts |
Grated orange peel |
| 1/4 |
ts |
Hot sauce |
INSTRUCTIONS
Preheat the oven to 350 degrees F. Arrange the chicken halves in an eight
inch baking dish sprayed with vegetable cooking spray. Combine the salt,
red pepper, chili powder and paprika; mix well and sprinkle over the
chicken; set aside.
In a medium skillet over high heat, melt the margarine. Add the onions,
bell pepper and celery; saute, stirring constantly for five minutes. Add
all the remaining ingredients. Cook, constantly stirring, for five more
minutes, or until thge sauce thickens, then remove from the heat and pour
over the chicken. Cover with aluminum foil and bake for 30 minutes. Turn
the chicken over and baste with the sauce. Bake, uncovered, for 30 minutes
longer, or until the chicken is tender, basting often.
note: Rather than use margarine to saute the vegetables, I have used Pam,
spraying both the vegetables and the pan. Works just as well. Also, for a
little spicier dish, try using Chinese red pepper instead of the ground red
and use a Tbsp of hot sauce. I also usually leave out the ginger.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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