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Healthy Recipes: Zesty Roasted Chicken

04/26/2011 17:13:00 admin

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April 26

Roasted is the New Fried

Frying and grilling meat at high temperatures forms compounds that may increase the risk of colon cancer. To counteract this, our recipe incorporates the two-temperature roasting technique by setting the oven higher and letting the temperature drift down. Roasting is initiated when you first place the bird in the oven, then slowly cooks to ensure the meat stays safe. Marinating meat may also reduce formation of those compounds and this marinade adds both a flavor kick and cancer-fighting phytochemicals to this New Orleans-style chicken.

Zesty Roasted Chicken

3/4 cup plain low-fat yogurt

1 tsp. ground cinnamon

1 tsp. chili powder (or to taste)

1 tsp. Tabasco sauce or your favorite hot pepper sauce (or to taste)

3 cloves garlic, minced

Salt and black pepper, to taste

1/2 roasting chicken, cut into parts, skin removed (approximately 1 1/2 lbs.)

1 tsp. dried Italian seasoning

In deep glass baking dish, mix yogurt, cinnamon, chili power, hot sauce and garlic. Add salt and pepper to taste. Add chicken and coat well with marinade. Cover dish tightly and marinate in refrigerator overnight.

Preheat oven to 500 degrees.

Sprinkle Italian seasoning on chicken and place it on a raised broiler rack in oven. Immediately reduce the baking temperature to 350 degrees. Roast for about 1 1/2 hours.

Serve hot or cold.

Makes 6 servings.

Per serving: 160 calories, 4 g total fat (1 g saturated fat), 3 g carbohydrate,

26 g protein, 0 g dietary fiber, 110 mg sodium.

from aicr.org

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