| 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 |
ts |
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 |
tb |
Brown sugar |
| 2 |
tb |
Minced fresh parsley |
| 1 |
ts |
Light soy sauce |
| 1 |
ts |
Dry sherry |
| 1/2 |
ts |
Ground ginger |
INSTRUCTIONS
CHICKEN
ORANGE SAUCE
Orange juice tenderizes and adds flavor. Brown the chicken pieces
under a broiler. Cook with onion and sauce on the stove top or oven.
1. Wash a 2.5 to 3 pound chicken. Pat dry with paper towels. Cut into
serving pieces; remove all visible fat.
2. Turn on the broiler. Lightly spray a baking sheet with vegetable
oil spray; set aside.
3. Sprinkle the chicken pieces with paprika and place on the prepared
baking sheet.
4. 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.
5. Meanwhile, in a small bowl, whisk together all the orange sauce
ingredients. Pour the sauce over the chicken and onions.
6. 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.
A Message from our Provider:
“Understanding God would be easier if we had infinite IQ”