Monday, February 21, 2011

How-To make low calorie orange chicken

This week we are making orange chicken..but this is different from normal orange chicken, it's low calorie. My future sister-in-law is on a diet, so she was hungry the other day and we made this tasty dish, she read, I cooked. Well as it turns out test subject Jon loves orange chicken, and since Kroger had a sale on chicken I figured why not.
Things you are going to need:
4 lbs of chicken skin on, pick your favorite cut
White wine (cheap)
Garlic (fresh is better)
Rosemary (fresh please, if not its cool)
Orange Juice
Orange Marmalade
Honey (orange blossom = better)
Crushed red pepper
1 Orange (optional but pretty)
Olive Oil
Okay you need one small sauce pan, and one large skillet, and lastly a 13 x 9 pan.
Preheat your oven to 350, add 1 cup orange juice, 1/2 cup of Orange Marmalade, and 1/2 of cup of honey into the sauce pan. Put it over medium high heat, let it simmer and reduce (please stir this, if you don't it will burn and kill everyone). Now pour about two tablespoons of olive oil into the skillet and heat over medium high heat. Leave the skin on your chicken, or do skinless, totally up to you. Now here we go. Your oil should be hot before you do this. Add the chicken into the pan skin side down, crisp it up. Let it cook for about three minutes, then flip chicken and cook for about two min. In the meantime, cut the orange into at least 8 slices and line the pan with it. So do not overcrowd the pan but cook all of the chicken as directed above. So are you done cooking? No? Okay...I'll wait........done now? GOOD! Put the chicken in the 13 x 9 pan skin side down again. Your skillet should now be free. Yes? Good! Turn up the heat on the skillet add 1/3 cup to 1/2 cup of the white wine to the skillet and let simmer. Add 2 tablespoons of fresh minced rosemary, two teaspoons of garlic, pepper, crushed red pepper, and salt if you want into the skillet. Let it reduce a little, pour it over the chicken and now your little pot that has been boiling and you have been keeping an eye on and stirring, it's done now. Pour it over top of the chicken as well. Well isn't that pretty? Yes! Now put it in the 350 degree oven, cook for 15 min, flip spoon the orange glaze over it again, cook for another fifteen (however, it did take mine another ten minutes to cook throughly) and then serve, make yourself a pretty plate and have some side dishes. I assume by the animalistic growls of test subject Jon that this is in fact a tasty meal. Other positives, your diet is not out the window and it's good!

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