YIELD: 18 ounces of chicken, 12 tablespoons sauce
SERVES: 6
PREP TIME: 10 minutes plus chilling time
SERVING SIZE: about 3 ounces of chicken and 2 tablespoons sauce
COOKING TIME: 30 minutes
Earlier in this chapter, we discussed a group of harmful compounds called advanced glycation end products, or AGEs for short. Meats are a main source of AGEs, and this is likely one reason that plant-based diets are linked to less chronic disease. We can stop additional AGEs from forming by cooking with moist heat and acids. This recipe uses both.
INGREDIENTS
1 1/2 pounds boneless, skinless chicken thighs
1/4 teaspoon kosher salt
1/4 teaspoon coarse ground black pepper
1/2 cup orange juice
4 cloves garlic, crushed or chopped
1 tablespoon Italian seasonings
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/4 teaspoon red pepper flakes
1 tablespoon brown sugar
1 small yellow onion, chopped (scant 1 cup)
2 medium oranges, sliced
2 medium lemons, sliced
INSTRUCTIONS
1 Place the chicken thighs single layer in a 9 × 13-inch baking pan. Sprinkle with salt and pepper.
2 In a medium bowl, whisk together the next 7 ingredients (orange juice through brown sugar). Add the chopped onion. Pour the mixture evenly over the chicken.
3 Cover the chicken with the orange and lemon slices. If you have time, refrigerate for 1 hour or overnight. Bake at 375°F for 25–30 minutes until the chicken is tender and cooked through.
CHOICES
1/2 Fruit, 1/2 Carbohydrate, 3 Protein, lean
BASIC NUTRITIONAL VALUES
Calories |
190 |
Calories from Fat |
60 |
Total Fat |
7.0 g |
Saturated Fat |
1.8 g |
Trans Fat |
0.0 g |
Cholesterol |
105 mg |
Sodium |
150 mg |
Potassium |
400 mg |
Total Carbohydrate |
14 g |
Dietary Fiber |
2 g |
Sugars |
9 g |
Protein |
19 g |
Phosphorus |
185 mg |