Sweet-and-Sour Baked Chicken with Carrots
Chicken legs are sold in family-size packs, which usually cost less per kilogram than smaller packages.
Servings: 6
Ingredients:
Sweet-and-Sour Baked Chicken with Carrots
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per serving: about | - |
| cal | 386 |
| pro | 35 g |
| total fat | 13 g |
| sat. fat | 3 g |
| carb | 33 g |
| fibre | 3 g |
| chol | 130 mg |
| sodium | 1.061 mg |
| % RDI: | - |
| calcium | 5% |
| iron | 23% |
| vit A | 128% |
| vit C | 77% |
| folate | 19% |
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2 onions
4 carrots
2 sweet green peppers
6 chicken legs (4 lb/2 kg)
1/4 cup (50 mL) all-purpose flour
1/2 tsp (2 mL) each salt and pepper
2 tbsp (25 mL) vegetable oil
1/2 cup (125 mL) orange juice
1/4 cup (50 mL) liquid honey
1/4 cup (50 mL) soy sauce
1/4 cup (50 mL) tomato paste
1 tbsp (15 mL) cornstarch
3 cloves garlic, minced
Preparation:
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.
Additional Information
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Nutrition Note: Beta-Carotene
Carrots are an excellent source of beta-carotene, which is important for keeping eyes healthy.
Source
Canadian Living Magazine: February 2005
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