Sweet-and-Sour Baked Chicken with Carrots

[migration] empty title 534 Author: Canadian Living Credits: [migration] empty title 534

Chicken legs are sold in family-size packs, which usually cost less per kilogram than smaller packages.

  • Portion size 6 servings

Ingredients

  • 2 onions
  • 4 carrots
  • 2 sweet green peppers
  • 6 chicken legs (4 lb/2 kg)
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon each salt and pepper
  • 2 tablespoons vegetable oil
  • 1/2 cup orange juice
  • 1/4 cup liquid honey
  • 1/4 cup soy sauce
  • 1/4 cup tomato paste
  • 1 tablespoon cornstarch
  • 3 cloves garlic minced

Method

Cut each onion into 6 wedges. Cut carrots into 1/2-inch (1 cm) chunks. Seed, core and cut green peppers into 1-inch (2.5 cm) pieces. Scatter vegetables in large roasting pan; cover and roast in 400°F (200°C) oven until slightly tender, about 10 minutes.

Meanwhile, grasp skin at end of each chicken thigh with paper towel; pull to bony end of drumstick and cut off skin at bony end with sharp knife.

In large shallow dish, combine flour, salt and pepper. Press chicken into flour mixture to coat all over. In large nonstick skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat; brown chicken, in batches and adding remaining oil as necessary, about 8 minutes. Arrange on vegetables.

In measuring cup, whisk together orange juice, honey, soy sauce, tomato paste, cornstarch and garlic; pour over chicken and vegetables.

Cover and roast for 20 minutes; uncover and roast, basting occasionally, until chicken is golden and juices run clear when legs are pierced, 20 minutes.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1061 mg
  • Protein 35 g
  • Calories 386.0
  • Total fat 13 g
  • Cholesterol 130 mg
  • Saturated fat 3 g
  • Total carbohydrate 33 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 19.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 128.0
  • Vitamin C 77.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet-and-Sour Baked Chicken with Carrots

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