Source: Norene's Healthy Kitchen
name says it all! This delicious dish can be doubled easily and works
equally well with chicken breasts or legs. Your guests will agree that this
dish is yum-yum, not ho-hum.
whole chicken (4 lb/1.8 kg), cut into pieces
2 cloves garlic (about 2 tsp minced)
Salt and freshly ground black pepper
1 medium onion, coarsely chopped
1/2 cup ketchup
3 Tbsp brown sugar or granular Splenda
1 Tbsp lemon juice (preferably fresh)
1 Tbsp soy sauce (low-sodium or regular)
1/2 tsp dried basil
Norene's Healthy Kitchen
Preheat the oven to 400įF. Rinse the chicken well and pat dry with paper
towels. Trim the excess fat. Arrange the chicken in a single layer in a
sprayed 9 ◊ 13-inch casserole dish. Rub with garlic and lightly sprinkle
with salt and pepper to taste. Scatter onions around the chicken.
In a small bowl, combine the ketchup, brown sugar, lemon juice, soy sauce,
and dried basil; mix well. Spoon the mixture over the chicken pieces and
spread evenly. (If desired, the chicken can be prepared in advance up to
this point and refrigerated for as long as 2 days.)
Roast the chicken, uncovered, basting occasionally, for about 1 hour. Juices
should run clear when the chicken is pierced with a fork.
8 servings. Recipe doubles or triples easily. Keeps for up to 2 to 3 days in
the refrigerator; reheats well. Freezes well for up to 4 months.
calories per serving (without skin), 9.0 g carbohydrate, 0.3 g fiber, 26 g
protein, 6.5 g fat (1.8 g saturated), 77 mg cholesterol, 311 mg sodium, 311
mg potassium, 1 mg iron, 25 mg calcium
Naked Truth: For maximum flavor without the guilt, leave the skin on the
chicken and cook it a day ahead, according to the instructions above. When
the fully baked chicken is cool, cover, and refrigerate overnight. About 20
minutes before serving, remove any congealed fat, cover, and reheat. Remove
the skin from the chicken before you eat it. (Thatís the way I like to
make this dish!)
Choice: To reduce the calories and carbs, use Low-Carb Ketchup (page 113)
and granular Splenda. One serving contains 183 calories and 4.1 grams
carbohydrate (0.5 g fiber).