Recipe Category: Chicken
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Ingredients
FOR THE CHICKEN:
- 3 pounds (1.4 kg) cut-up chicken
- 1/4 cup (40 g) minced onion
- 2 cloves garlic, crushed
- 1/2 cup (120 ml) lemon juice
- 1/2 teaspoon orange extract
- 1 tablespoon (15 ml) soy sauce
- 1 tablespoon (15 ml) rice vinegar
- 1/4 cup (6 g) Splenda
- 1 tablespoon (6 g) grated ginger
- 1 tablespoon (15 ml) brown mustard
- 2 tablespoons (30 ml) canola or peanut oil
- 1 tablespoon (15 ml) sesame oil
FOR THE SAUCE:
- 1 cup (240 ml) chicken broth
- 2 teaspoons spicy brown mustard
- 2 teaspoons Splenda
- 1 teaspoon beef bouillon concentrate
- guar or xanthan
Method
- To make the chicken: Combine the onion, garlic, lemon juice, orange extract, soy sauce, rice vinegar, 1/4 cup (6 g) Splenda, ginger, and 1 tablespoon (15 g) mustard
- Put the chicken in a big resealable plastic bag
- Reserve some marinade for basting and add the rest to the bay
- Seal the bag, pressing out the air as you go
- Turn the bag a few times to coat the chicken
- Throw the bag in the fridge for at least a few hours, and all day wont hurt a bit
- Set your oven for 500°F (250°C, or gas mark 10)
- Yes, I do mean 500°F! Pull the chicken out of the fridge and pour off the marinade into a saucepan
- Arrange the chicken in a roasting pan
- Now mix together the canola and sesame oils and brush the chicken well all over with the mixture
- When the oven is up to temperature, put the chicken in and set a timer for 20 minutes
- To make the sauce: Put the saucepan with the marinade over medium-high heat, and add the chicken broth, the final 2 teaspoons of mustard, the final 2 teaspoons of Splenda, and the beef bouillon concentrate
- Boil this mixture hard, until its reduced by half
- Thicken just a little-you want it about the texture of cream
- When the oven timer goes off, check the chicken
- Pierce a piece to the bone- if the juices run clear, its done
- If the juices are pink, give it another five minutes and check again
- When the chicken is done, serve with the sauce
Makes 6 servings
- Each with 30 g protein; 4 g carbohydrate; trace dietary fiber; 4 g usable carbs
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