Spicy Orange Basil Chicken
By Joanna Burkhard (Canadian Living)
Serving 6
General Category : Main Course
Food Group : Fruits, Poultry-Chicken
Cuisine Type : American and Cajun
Preparation Method : Grill
The spicy-sweet baste keeps the chicken moist when grilling. By removing the skin before cooking, fat per leg is reduced by about 10 grams.
Ingredients
• 6 Chicken legs
• 1 tsp (5 mL) Grated orange rind
• 1/2 cup (125 mL) Orange juice
• 1/4 cup (50 mL) Balsamic or red wine vinegar
• 1 tbsp (15 mL) Olive oil
• 2 Cloves garlic, minced
• 1-1/2 tsp (7 mL) Dried basil
• 1/2 tsp (2 mL) Each salt and hot pepper flakes
• 1/4 cup (50 mL) Seville orange marmalade
Preparation
Remove skin from chicken; separate in to drumsticks and thighs. Place in single layer in shallow dish. Whisk together orange rind and juice, vinegar, oil, garlic, basil, salt and pepper flakes; pour over chicken.
Cover and refrigerate for at least 2 hours or for up to 12 hours.
Reserving marinade, place chicken on greased grill over medium heat; close lid and cook, turning once, for 25 to 30 minutes or until golden brown.
Meanwhile, in saucepan, bring reserved marinade and marmalade to boil; boil, stirring, for 3 minutes or until slightly thickened.
Brush half over chicken; cook, turning often and brushing with remaining marinade, for 10 minutes or until juices run clear when chicken is pierced.
Nutritional information
Per serving: about 231 cal, 26 g pro, 7 g total fat (2 g sat. fat), 15 g carb, 1 g fibre, 89 mg chol, 280 mg sodium. % RDI: 2% calcium, 11% iron, 3% vit A, 17% vit C, 7% folate.
Calories : 231
By Joanna Burkhard (Canadian Living)
Serving 6
General Category : Main Course
Food Group : Fruits, Poultry-Chicken
Cuisine Type : American and Cajun
Preparation Method : Grill
The spicy-sweet baste keeps the chicken moist when grilling. By removing the skin before cooking, fat per leg is reduced by about 10 grams.
Ingredients
• 6 Chicken legs
• 1 tsp (5 mL) Grated orange rind
• 1/2 cup (125 mL) Orange juice
• 1/4 cup (50 mL) Balsamic or red wine vinegar
• 1 tbsp (15 mL) Olive oil
• 2 Cloves garlic, minced
• 1-1/2 tsp (7 mL) Dried basil
• 1/2 tsp (2 mL) Each salt and hot pepper flakes
• 1/4 cup (50 mL) Seville orange marmalade
Preparation
Remove skin from chicken; separate in to drumsticks and thighs. Place in single layer in shallow dish. Whisk together orange rind and juice, vinegar, oil, garlic, basil, salt and pepper flakes; pour over chicken.
Cover and refrigerate for at least 2 hours or for up to 12 hours.
Reserving marinade, place chicken on greased grill over medium heat; close lid and cook, turning once, for 25 to 30 minutes or until golden brown.
Meanwhile, in saucepan, bring reserved marinade and marmalade to boil; boil, stirring, for 3 minutes or until slightly thickened.
Brush half over chicken; cook, turning often and brushing with remaining marinade, for 10 minutes or until juices run clear when chicken is pierced.
Nutritional information
Per serving: about 231 cal, 26 g pro, 7 g total fat (2 g sat. fat), 15 g carb, 1 g fibre, 89 mg chol, 280 mg sodium. % RDI: 2% calcium, 11% iron, 3% vit A, 17% vit C, 7% folate.
Calories : 231